Vegetarian sources of iron
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Vegetarian Sources of Iron: An Overview
Iron Intake in Vegetarian Diets
Higher Iron Intake in Female Vegans
Research indicates that female vegans tend to have a significantly higher daily iron intake compared to non-vegetarians. Despite this, their ferritin levels, which indicate iron storage, are often lower, suggesting that the bioavailability of iron in plant-based diets may be an issue .
Iron Bioavailability in Plant-Based Diets
Vegetarian diets are typically rich in non-heme iron, which is less readily absorbed by the body compared to heme iron found in meat. Components in plant foods, such as phytates and polyphenolics, can inhibit non-heme iron absorption, while vitamin C and other organic acids can enhance it 24. This means that vegetarians need to be mindful of their iron sources and consider combining iron-rich foods with vitamin C-rich foods to improve absorption 34.
Iron Status in Vegetarians
Lower Ferritin Levels
Multiple studies have shown that vegetarians generally have lower serum ferritin levels compared to non-vegetarians. This is particularly evident in men and premenopausal women, who are more likely to have lower iron stores 269. However, the incidence of iron-deficiency anemia among vegetarians is not significantly different from that in omnivores, suggesting that while iron stores may be lower, they are often still adequate to prevent anemia .
Iron Deficiency Risks
Vegetarians, especially those following restrictive diets or consuming high amounts of soy products, are at a higher risk of iron deficiency. This is due to the limited bioavailability of iron in these diets, which can lead to lower plasma ferritin concentrations and increased risk of iron deficiency over time .
Enhancing Iron Absorption
Dietary Practices
To improve iron absorption, vegetarians should focus on consuming a variety of iron-rich plant foods such as whole grains, legumes, nuts, seeds, dried fruits, and green leafy vegetables. Additionally, incorporating vitamin C-rich foods like citrus fruits, tomatoes, and bell peppers can significantly enhance non-heme iron absorption 345.
Food Preparation Techniques
Certain food preparation techniques can also help increase iron bioavailability. Soaking, germination, and sour-dough leavening can reduce the phytate content in pulses and cereals, thereby improving iron absorption .
Conclusion
While vegetarians may have lower iron stores compared to non-vegetarians, a well-planned vegetarian diet that includes a variety of iron-rich foods and practices to enhance iron absorption can help maintain adequate iron levels. Regular monitoring of iron status and dietary adjustments are recommended to ensure sufficient iron intake and prevent deficiency.
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