How to Prevent Iron Deficiency on a Plant-Based Diet

One key concern women tell me about when it comes to eating a plant-based diet is not getting enough iron.

Now I have been anaemic first as a meat-eater and then as a plant-eater, and in both cases it was during a time of caloric restriction and a lot of exercise to lose weight. But since learning the delightful truth that eating more plants actually helps with weight loss, and that ginger reduces menstrual blood loss I haven’t had an issue.

So let’s debunk some common myths about iron absorption and if plant-based iron really is inferior to meat-based iron (you’ll be surprised!). Plus, I’ll show you how a a dash of ground ginger during your period can save you pain and save your iron.

Hi, I’m Hazel

I gave up on skincare after years of issues with acne and sensitive skin.

But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.

I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).

SEE MY JOURNEY HERE

As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods

…because who has time to waste on actions that don’t work?

The quick version:

As long as you eat enough, you should get more than enough of the right kind of iron from plants. But also eat some ground ginger during your period to reduce blood/iron loss (and reduce period pain!)

Contents

Myth Buster #1 – Plant-Munchers Eat Enough Iron

It’s a common belief that those on plant-based diets are more likely to have iron deficiency, but research shows that’s not the case.

People eating a meat-free diet are not more prone to iron deficiency anaemia than those who eat meat (1).

This might be because plant-based diets are rich in not only iron but also fibre, magnesium, and vitamins like A, C, and E (2). These nutrients contribute to better overall health and can also support healthier skin.

Key Takeaway: By choosing iron-rich plant foods and combining them with Vitamin C-rich foods, you can boost your iron absorption to a sufficient level.

Myth-Buster #2 – More Isn’t Necessarily Better

While our bodies need iron, too much can be harmful, possibly increasing the risk of serious health issues like colorectal cancer, heart disease, and neurodegenerative disorders such as Alzheimer’s and Parkinson’s (3).

High iron levels can also lead to inflammation (4, 5).

The Truth About Heme Iron (Meat Iron)

Heme iron, found in animal products, is absorbed quickly by our bodies, regardless of whether we need it, leading to potential overload.

In contrast, plant-based non-heme iron absorption is regulated by our bodies, ensuring we only absorb what we need.

This makes plant-sourced iron a safer option, especially important for maintaining balanced health and protecting our skin from oxidative stress that can accelerate ageing.

So, focus on including non-heme iron sources in your diet, such as spinach, beans, and lentils, and pair them with Vitamin C-rich foods like bell peppers and citrus fruits to enhance absorption…without overdosing.

Simple Ways to Boost Your Iron

There are many ways you can easily add some more iron to your diet.

Plant-based iron is found in abundance in whole grains, legumes (beans, split peas, chickpeas and lentils), dark green leafy vegetables, dried fruits, and nuts and seeds.

Of course, I want you to get the most out of plants so the suggestions below are grouped according to different health and beauty goals you might have. That way you’ll get double the benefits!

If You Also Want to Enhance Your Skincare Routine

To enhance both your iron intake and your skin’s glow, prioritise eating:

Nuts for Beauty

A handful of walnuts for antioxidants and almonds for Vitamin E, enhancing skin health without adding weight, thanks to their fibre.

Leafy Greens

Spinach, kale, and Swiss chard are your greens go-to for a quick iron fix. They are also loaded with antioxidants, promoting glowing skin, supporting collagen and reducing wrinkles. Super for for salads or smoothies.

If You’re Also Trying to Lose Weight

To drop weight without calorie counting whilst upping your iron, try:

Ground Flaxseeds

Sprinkle a tablespoon of ground flaxseeds on your meals. They’re rich in lignans, which can help regulate weight. Ground flaxseeds are even better than ground chia seeds for weight-loss, and lignans are great for your skin. They have anti-inflammatory properties that can help reduce skin aging and improve overall skin health.

Extra Beans

Add a 3/4 cup of extra beans (or other legumes like lentils, chickpeas etc) daily to boost iron and fibre, aiding in fullness and weight control. Note I said add – beans and other legumes are actually more effective for weight-loss compared to calorie restriction!

You’ll also love:
How to Effortlessly Eat More Legumes Everyday

If You Also Want to Feel Full

When you’re sick of feeling hungry from dieting but don’t want to gain weight, and also improve your iron, go for:

Whole Grains

Start your day with oats or energise with quinoa and brown rice, or simply some whole oats. These grains are not just filling; they’re also iron-packed.

Beans/Legumes

From chickpeas in your hummus to lentils in your soup, these are versatile and iron-rich.

Nuts & Seeds

Snack on pumpkin seeds or add almonds to your plant-based yogurt for a crunchy, iron-rich treat.

You’ll also love:
Nuts About You: The Best Nuts for Weight Loss

When You’re Feeling Snack-ish

Why not try these iron-rich and guilt-free afternoon pick-me-ups?

Chickpeas and Pumpkin Seeds

Perfect for an afternoon snack, these options not only fill you up but also boost your iron levels.

Almonds and Walnuts

Packed with Vitamin E and antioxidants, these nuts support skin health and don’t contribute to weight gain due to their fibre content.

To Increase Your Iron Uptake (even more)

Hummus with capsicum for iron deficiency

Vitamin C Pairings

Boost iron absorption by pairing these foods with Vitamin C-rich items. Think orange slices in your spinach salad or bell pepper strips with your hummus.

Garlic and Onion Boost

Increase iron absorption by 50% by adding garlic and onions to your grains. These flavourful additions make your meals tastier and more nutritious.

And Make Sure to Avoid

Tea & Coffee with Meals

Drink them between meals to prevent them from impairing iron absorption.

Ginger: The #1 Trick for Preventing Iron Loss (in Women)

Ginger, a potent and versatile spice, is your secret weapon against iron loss during menstruation.

The Monthly Miracle Worker

Did you know that a little ginger can significantly ease your menstrual cycle?

Research shows that taking just an eighth of a teaspoon of ginger powder three times a day during your period can cut your menstrual flow nearly in half—from about a half cup to just a quarter cup (6).

This not only helps maintain your iron levels but also makes your periods more manageable.

WARNING: You do have to be consistent. If I take the ginger only twice or once a day, my period will be heavier the next day and I always regret it. Set a timer if you have to!

Before the Storm: Prepping with Ginger

The benefits of ginger aren’t limited to just during your period.

Starting a week before your period, consuming an eighth of a teaspoon of ginger powder twice daily can help alleviate premenstrual syndrome (PMS) symptoms (7).

This regimen has been shown to reduce mood swings, physical discomfort, and behavioral symptoms, making the dreaded PMS week much more bearable.

The Science Behind the Spice

Why is ginger so effective? It boils down to its anti-inflammatory properties. Ginger reduces inflammation and pain, common issues during menstruation and PMS, working at the cellular level to ease discomfort and control excessive bleeding.

It acts as a natural pain reliever and blood flow regulator.

Easy Ginger Recipes

Incorporating ginger into your diet is straightforward:

Tea Time: Mix ginger powder into your morning tea for a comforting start.
Oatmeal Upgrade: Sprinkle ginger over your breakfast oatmeal for a zesty kick.
Ginger Shot: For a quick and direct method, mix ginger powder with water and take it as a shot.

WARNING: Fennel and Increased Blood Loss

While fennel seeds are commonly used to alleviate menstrual cramps, they may have an unintended side effect: increased menstrual bleeding.

Research indicates that women who consume fennel seeds during their period experience about a 10% increase in blood loss (8). This additional bleeding can lead to greater iron loss, which is especially crucial for those already monitoring their iron levels.

If you’re seeking relief from menstrual discomfort but want to maintain healthy iron levels, ginger is a superior alternative. Not only does it help manage cramps effectively, but it also reduces blood loss.

Conclusion

Navigating iron intake on a plant-based diet doesn’t have to be complicated or anxiety-provoking. Now that we’ve tackled some major myths and shown that with the right foods and a few clever tricks, you can ensure your body receives all the iron it needs. Remember, the key to maximising iron absorption is not just about what you eat but also how you combine your foods. Embrace foods rich in non-heme iron, boost their absorption with Vitamin C, and spice up your health regime with ginger to keep iron deficiency at bay.

References

Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.

Happy nerding!

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