Getting enough iron from your diet is crucial for your health. It’s essential to the production of haemoglobin (a protein found in red blood cells that carries oxygen around the body) and helps to maintain healthy immune function and keep our energy levels stable.

Because of the blood loss and production that occurs during menstruation and pregnancy, premenopausal women need more iron than men; according to the NHS, women aged 19–49 need 14.8mg of iron per day, compared to just 7.8mg for men and postmenopausal women (although women who are pregnant or have heavy periods may need more iron, so you should speak to your GP if you’re concerned you’re not getting enough).  

If you’re a meat eater, it’s likely you’re already hitting this number. Red meat, poultry, fish and eggs are all rich in heme iron, a type of iron that is easily absorbed by the body. If you’re vegetarian, vegan or just trying to cut down your meat intake, getting enough iron can prove a bit trickier. Plant-based iron sources tend to have lower amounts of iron, and the iron they contain is non-heme iron, which is harder for us to absorb.

The good news is that getting all the iron you need on a vegetarian, vegan or flexitarian diet is possible – you just need to be more conscious about what you’re eating. So, to help you out, we’ve put together this guide to some of the best plant-based iron sources out there and asked an expert for some tips on helping your body to absorb non-heme iron.  

1. Whole grains, such as oats, quinoa and spelt 

As well as being a rich source of fibre, many whole grains contain a healthy dose of iron. Bran – the hard, outer layer of a whole grain – is particularly high in iron. Some whole grains are even fortified with iron, making them an even better option for those looking to up their intake.  

2. Beans and legumes, such as red lentils, black beans and chickpeas 

Beans and legumes really are the nutritional gift that keeps on giving – they contain plenty of fibre, some protein (although many are not a complete source) and iron. Lentils and soybeans are particularly iron-rich, but including a range of beans and legumes in your diet can ensure you’re getting a good mixture of nutrients (including iron).  

3. Nuts and seeds, such as pumpkin seeds, sesame seeds and almonds 

Nuts and seeds may not provide the bulk of a bean or whole grain, but they’re a fantastic way to add more nutrients to your meals. Sprinkle pumpkin seeds over a delicious kale salad or enjoy crushed almonds over a warming curry – you’ll be clocking up plant points and getting a healthy dose of iron and other vitamins and minerals.

4. Dark green leafy vegetables, such as kale, spinach and Swiss chard   

Eating plenty of dark leafy greens is one of the best ways to boost your iron intake while eating plant-based, as they’re rich in both iron and vitamin C (more on why that’s important later). While lots of people are familiar with spinach as a high-iron food, experimenting with different leafy greens is a great way to diversify the nutrients in your diet: Swiss chard works great in stir fries and soups, and collard greens work well as a side cooked with a drizzle of olive oil and some lemon juice.  

5. Dried fruits, such as apricots, prunes and dates 

Dried fruits are higher in iron than fresh fruits because the drying process helps to concentrate the nutrients; 100g of dried apricots contains 2.66mg of iron alongside vitamin C, making eating them an easy and effective way to boost your iron intake.  

One of the best ways to help your body absorb plant-based iron is to accompany it with vitamin C. “Vitamin C has been shown to enhance the absorption of non-heme iron,” explains nutritional therapist and Nutritionist Resource member Xuxa Milrose.

“Eating non-heme iron foods with a good source of vitamin C can help your body to absorb and utilise this form of iron more efficiently.”

If you’re looking to get your iron from grains and legumes, soaking and sprouting them beforehand can make it easier for your body to absorb the iron. This is because soaking or sprouting them helps to lower the number of phytates present in the food by activating an enzyme which breaks it down. That’s good for iron absorption because phytates bind to iron, making it less available for absorption by the body.  

Fans of tea and coffee should also be wary of when they’re having a cuppa, Milrose adds, because the tannins they contain can inhibit iron absorption. “You should try to avoid having iron-rich meals or foods with tea or coffee – try to avoid having these for at least an hour before and after,” she explains.  

Many people who worry about their iron intake might think reaching for a supplement is a good idea, but Milrose advises against it. In most cases, you should be able to get all the iron you need from your diet; if you’re worried you’re not getting enough, then going to your doctor and getting a blood test should be your first port of call. 

If you’re diagnosed with iron deficiency anaemia, they can then prescribe you with the supplements you need. During pregnancy, your doctor or midwife might recommend you start taking a supplement to boost your iron levels too. 

But taking supplements without a diagnosis can be dangerous because getting too much iron is harmful. Initially, it can cause symptoms such as constipation, nausea, vomiting and stomach pain; over time, it can build up in the major organs, causing potentially fatal damage if left untreated.

“Iron deficiency should never be self-diagnosed and as everyone’s individual requirements will be different, depending on their diet as well as their personal ability to absorb and store iron,” Milrose says. “If you think you should be supplementing, then get an appointment with your GP to have your iron levels tested to confirm if this is necessary.”

Images: Getty