Iron is needed to produce haemoglobin – a protein that carries oxygen around the body, for cell growth, producing red blood cells, producing certain hormones, a healthy immune system and infant growth and development.
Too little iron can lead to iron deficiency anaemia. The National Adult Nutrition Survey in Ireland saw that 48% of women aged 18-64, and 17% of women over 65 years old had inadequate iron intake. Iron deficiency is more common in women due to periods and pregnancy.
There are two types of iron, heme iron; found in animal foods, which is easily absorbed by the body. And non-haem iron, found in plant foods such as grains, legumes, beans, nuts and seeds, which is not easily absorbed by the body.
To meet the upper end of iron requirements, 14mg a day, on a vegan diet you would need to eat 180g of lentils, 3 bowls of kale and 2 heads of broccoli. The large amount of fibre and the fermentable component of lentils may lead to gut symptoms. Iron-fortified cereals may help you to meet your iron requirements if you have gut problems.
The absorption of non-haem iron is reduced by tannins founds in tea and phytates found in bran-containing cereals. Avoid consuming plant-based iron with tannin or phytate-containing foods. While absorption is increased by vitamin C- found in oranges, peppers, tomatoes etc. Combine plant-based iron with a source of vitamin C to increase its absorption e.g. lentils cooked in tomato source.
Gut problems including IBD and coeliac disease increase the risk of iron deficiency anaemia. There are several reasons for this including increased blood loss due to intestinal bleeding and reduced absorption due to inflammation or removal of part of the gut. If you have one of these conditions talk to your GP about getting a blood test for iron deficiency anaemia. You may need a supplement to help you restore your iron levels.