{"id":15790,"date":"2019-01-23T10:00:36","date_gmt":"2019-01-23T18:00:36","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=15790"},"modified":"2026-09-15T00:57:09","modified_gmt":"2026-09-15T07:57:09","slug":"iron-rich-foods","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/iron-rich-foods\/","title":{"rendered":"The Truth About Iron + Why Plant-Based Foods Are the Best Source"},"content":{"rendered":"

Pumping iron is a great way to build muscle and stay in shape. But having too much iron flowing through your body doesn\u2019t offer the same benefits.<\/p>\n

Getting the right amount of this essential metal in your body is important. But too much (or too little) iron can be dangerous.<\/b><\/p>\n

So let\u2019s take an in-depth look at iron. Why do you need it? And how much do you need?<\/p>\n

What\u2019s the truth about animal-based and plant-based iron? And how can you consume iron-rich foods to get the right amount your body needs?<\/b><\/p>\n

What Is Iron? And Why Is It Important?<\/h2>\n
\"iron
iStock.com\/Francesco-Scatena<\/figcaption><\/figure>\n

Iron is a critical nutrient<\/b> for all living things.<\/p>\n

Your body uses it as a building block for a protein in your blood called hemoglobin.<\/p>\n

Hemoglobin transports<\/a> oxygen through your blood and to your organs and tissues.<\/i><\/p>\n

And oxygen is a pretty important thing because we need it to live!<\/p>\n

Iron is also a part of your muscle tissues. It\u2019s stored in myoglobin, a protein that keeps oxygen in your muscles.<\/p>\n

Getting enough iron in your diet is critical.<\/b> But getting the amount you need requires a delicate balance. Having either too little or too much iron can cause serious problems.<\/p>\n

How much iron do you need?<\/b> The short answer is: It depends.<\/i><\/p>\n

We\u2019ll get back to this. But first, let\u2019s discuss the two types of iron that are available through food.<\/p>\n

The Truth About Animal-Based Iron vs. Plant-Based Iron<\/h2>\n

The two natural forms of iron are heme and nonheme iron.<\/p>\n

Heme iron<\/b> is only in animal-derived foods.<\/b><\/p>\n

Non-heme iron<\/b> is in plants.<\/b> (Meat also contains some non-heme iron but not a lot.)<\/p>\n

Most vegans and vegetarians actually consume the same amount of iron as omnivores.<\/p><\/blockquote>\n

You may have heard this common argument: Because iron from plant foods isn\u2019t as easily absorbed as the iron from animal foods, people who avoid animal products have lower iron levels and an increased risk of iron deficiency.<\/p>\n

But the truth is, research shows that this perception, though widely held in our society, is only rarely true.<\/b><\/p>\n

Why? Because most vegans and vegetarians actually consume the same amount of iron as omnivores.<\/b> And often, they actually consume more.<\/p>\n

For example, in a large 2003 study published<\/a> in the journal Public Health Nutrition<\/i>, researchers compared nutrient intake among more than 65,000 men and women between the ages of 20 to 97 years.<\/p>\n

Except for saturated fat (which was highest among omnivores), vegans had the highest intake of all other studied nutrients, across the board \u2014 including iron.<\/b><\/p>\n

Why the Lower Iron Stores of Plant-Based Eaters Might Be a Good Thing<\/h3>\n

It\u2019s true that vegans and vegetarians may have lower iron stores than omnivores. But research indicates that these lower stores don\u2019t <\/i>lead to higher rates of anemia.<\/p>\n

Over time, the body might actually adapt<\/a> to having lower iron stores, leading to better absorption and less iron excretion.<\/b><\/p>\n

Some evidence shows<\/a> that lower-end-normal iron stores may, in fact, be healthiest. Lower iron stores may translate into better insulin<\/a> sensitivity and reduced risk<\/a> for cancer and heart disease.<\/p>\n

If you\u2019re like most people, your intestines have a remarkable ability to alter absorption rates based on how much or how little iron you need. However, this mechanism<\/a> only works with nonheme iron.<\/b><\/p>\n

Heme iron (which, again, is only in meat, including poultry) more-or-less forces its way in, whether it\u2019s useful or not.<\/p>\n

Heme iron has higher bioavailability. But it\u2019s also much more likely to lead to the many health problems<\/a> that result from having too much.<\/b><\/p>\n

Why Heme Iron (from Animal Products) Might Harm Your Health<\/h3>\n