Stronger with Plants: Rethinking Iron and Animal-People Meat

Somewhere along the way, the idea that animal-people meat is the only reliable source of iron made its way into popular belief. But how much truth is there to that? The real question isn’t if vegans can get enough iron – it’s more about understanding what non-animal sources of iron there are and how our bodies absorb it.

Iron comes in two main forms when it comes to food: heme and non-heme. Though heme iron from animal-people meat is absorbed more easily, this is regardless of whether the body needs the extra iron. That might sound like a benefit, but it can sometimes cause health concerns. Unlike nutrients like vitamin C, which the body can flush out if there’s too much, excess heme iron doesn’t have a clear exit route. Instead, it can build up in organs such as the liver and heart, potentially leading to inflammation and oxidative stress. Over time, that buildup may raise the risk of certain serious health issues, including heart disease, liver problems, diabetes, and some infections.

How much iron we need each day really depends on our age and stage of life. For kids, it ranges from about 7 to 11 milligrams a day to support healthy growth. Teen boys need around 11 milligrams daily, while teen girls typically need more – about 15 milligrams – because of iron loss during their monthly menstrual cycle. Women past menopause and men usually need about 8 milligrams a day. But for women of childbearing age, the number goes up to 18 milligrams. And during pregnancy, iron needs climb even higher – to around 27 milligrams – to help support both mom and baby.

The good news is a vegan diet can easily meet your daily iron requirements using everyday foods that are both nutritious and simple to enjoy. Let’s take a look at some tasty, iron-rich options you can work into your routine. Legumes like lentils, chickpeas, soybeans, and kidney beans are true staples when it comes to vegan nutrition – they’re packed with both iron and protein. Just half a cup (about 100 grams) of cooked lentils gives you around 3.3 milligrams of iron, and they’re excellent in soups, stews, and salads.

Don’t forget dark leafy greens like spinach, Swiss chard, and kale – especially when cooked. A cup (180 grams) of cooked spinach, for example, can deliver up to 6 milligrams of iron. Whole grains like quinoa and brown rice add even more, with one cup (185 grams) of cooked quinoa offering nearly 3 milligrams. Want a quick superfood boost? A tablespoon (7 grams) of spirulina powder can give you up to 2 milligrams of iron – wonderful in smoothies or sprinkled on top of meals. And here’s a helpful tip: pairing these foods with something rich in vitamin C, like oranges, bell peppers, or tomatoes, can really enhance iron absorption.