There are two types of dietary iron: heme iron and non-heme iron. Heme iron is found only in meat, fish and poultry, while non-heme iron is found mostly in fruits, vegetables, dried beans, nuts and grain products. Iron deficiency anemia occurs when red blood cells do not contain an adequate amount of iron due to pregnancy, blood loss, a diet low in iron or poor absorption of iron by the body.
Ulka Agarwal, M.D., director of clinical research for the Physicians Committee, suggests feeding infants plant-based, iron-rich foods such as green leafy vegetables, legumes, and whole grains to help develop long-term healthful eating habits. She also recommends avoiding the ill effects associated with red meat consumption, including cancer, heart disease, and type 2 diabetes. (PCRM)
Facts about Iron:
- Iron is absorbed 3 times better when it is consumed in breast milk. Therefor, the mother needs to pay special attention to her diet, making sure to eat iron rich foods.
- Infants, unless born prematurely, are born with large iron stores, which generally satisfy their needs until about 6 months of age.
- Because they grow rapidly, infants and children need to absorb an average of 1 mg of iron per day. Unfortunately, because of poor nutrition from the Standard American Diet (SAD), children only absorb about 10% of the iron they eat. (Medline Plus). Which is why more iron then needed, is recommended.
- Cow's milk is a common cause of iron deficiency. It decreases the absorption of iron and can also irritate the lining of the intestine, causing small amounts of bleeding and the gradual loss of iron in the stool. (KidsHealth)
- Cow's milk (Cheese, yogurt, butter, etc) contains less iron than many other foods, and also makes it more difficult for the body to absorb iron from other foods. (Medline Plus)
- Eggs inhibit the body from absorbing iron. They contain phosvitin, a protein compound that binds iron molecules together and prevents the body from absorbing iron from foods. One boiled egg can reduce iron absorption by as much as 28 percent. (Iron Disorders Institute)
- Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. (Reed Mangels, PhD, RD)
- Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
"Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron, are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption." ~ Reed Mangels, PhD, RD
My Family's Iron Background:
Throughout my life I have had people concerned about my iron intake due to my plant based diet. You need meat to obtain iron, was commonly stated from friends, family, and doctors.
Naturally, when I became pregnant, I was concerned about my iron levels...It's not just me anymore. Yet every time I was tested, my iron levels were extremely high. How can this be if she doesn't eat meat?
Even though my diet had proven that iron can be normal or even high on a plant based diet, concern from friends, family, and doctors were passed on to Nya when she was born.
Iron fortified cereals were recommended when Nya began solid foods just before she turned 6 months. We unquestioningly obliged, and bought an organic, iron fortified, brown rice cereal. Yet Nya didn't care for it, and my gut told me there is nothing better for the body than whole foods, free from process and chemical exposure. So she had it for a few days, and then we simply didn't feed it to her. She was not given anything that was iron fortified, as is so widely recommended. (I'm not recommending this, simply sharing our journey and what has worked in our family!).
Nya very quickly transitioned away from purees to whole foods around 7.5 months, through baby-led weaning. I made a point to feed her variety through whole, plant based foods, in order to meet her nutritional requirements. This can be challenging at first if you don't know where to begin, or are not used to eating this way yourself.
What are good sources of iron?
| Food | Amount | Iron (mg) | |
| Soybeans,cooked (Non GMO) | 1 cup | 8.8 | |
| Blackstrap molasses | 2 Tbsp | 7.2 | |
| Lentils, cooked | 1 cup | 6.6 | |
| Spinach, cooked | 1 cup | 6.4 | |
| Tofu | 4 ounces | 6.4 | |
| Bagel, enriched | 1 medium | 6.4 | |
| Chickpeas, cooked | 1 cup | 4.7 | |
| Tempeh | 1 cup | 4.5 | |
| Lima beans, cooked | 1 cup | 4.5 | |
| Black-eyed peas, cooked | 1 cup | 4.3 | |
| Swiss chard, cooked | 1 cup | 4 | |
| Kidney beans, cooked | 1 cup | 3.9 | |
| Black beans, cooked | 1 cup | 3.6 | |
| Pinto beans, cooked | 1 cup | 3.6 | |
| Turnip greens, cooked | 1 cup | 3.2 | |
| Potato | 1 large | 3.2 | |
| Prune juice | 8 ounces | 3 | |
| Quinoa, cooked | 1 cup | 2.8 | |
| Beet greens, cooked | 1 cup | 2.7 | |
| Tahini | 2 Tbsp | 2.7 | |
| Peas, cooked | 1 cup | 2.5 | |
| Cashews | 1/4 cup | 2.1 | |
| Bok choy, cooked | 1 cup | 1.8 | |
| Bulgur, cooked | 1 cup | 1.7 | |
| Raisins | 1/2 cup | 1.6 | |
| Apricots, dried | 15 halves | 1.4 | |
| Watermelon | 1/8 medium | 1.4 | |
| Almonds | 1/4 cup | 1.3 | |
| Kale, cooked | 1 cup | 1.2 | |
| Sunflower seeds | 1/4 cup | 1.2 | |
| Broccoli, cooked | 1 cup | 1.1 | |
| Millet, cooked | 1 cup | 1.1 | |
| Soy yogurt | 6 ounces | 1.1 | |
| Tomato juice | 8 ounces | 1 | |
| Sesame seeds | 2 Tbsp | 1 | |
| Brussels sprouts, cooked | 1 cup | 0.9 |
Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and Manufacturer´s information. The RDA for iron is 8 mg/day for adult men and for post-menopausal women and 18 mg/day for pre-menopausal women. Vegetarians (including vegans) may need up to 1.8 times more iron.
"The amount of iron in these foods is expressed as milligrams of iron per 100 calories. Many foods eaten by vegans are superior to animal-derived foods. For example, you would have to eat more than 1700 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach." ~ Reed Mangels, PhD, RD
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How much iron do we need? (Sourced from the CDC)
- Infants who breastfeed tend to get enough iron from their mothers (so long as the mother is eating a healthy and varied diet). It is also recommended for breastfeeding moms to continue to take prenatal vitamins). Formula-fed infants should receive iron-fortified formula. (Canadian Paediatric Society Nutrition Committee)
- Infants ages 7-12 months need 11 milligrams of iron a day.
- Toddlers need 7 milligrams of iron each day.
- Kids ages 4-8 years need 10 milligrams a day.
- Kids ages 9-13 years need 8 milligrams of iron each day.
- Adolescent boys should be getting 11 milligrams of iron a day.
- Adolescent girls should be getting 15 milligrams. (Adolescence is a time of rapid growth and teen girls need additional iron to replace what they lose monthly when they begin menstruating.)
- Young athletes who regularly engage in intense exercise tend to lose more iron and may require extra iron in their diets.
- The RDA for a vegan diet for iron is 14 milligrams per day for men and post-menopause women. Women pre-menopause should consume 33 milligrams per day of iron.
Iron deficiency anemia most commonly affects babies 9 - 24 months old. All babies should have a screening test for iron deficiency at this age. Babies born prematurely may need to be tested earlier. (Source)
The risk of developing iron deficiency anemia is increased in:
- Infants younger than 12 months who drink cow's milk rather than breast milk or iron-fortified formula.
- Young children who drink a lot of cow's milk rather than eating foods that supply the body with more iron.
Stayed tuned for the next blog which will feature great meal plans combining Iron and Vitamin C. (You can find that post, along with meal combinations for best iron absorption here.) Please note that I am not a trained doctor, nor certified nutritionist. The health of you and your baby is of the utmost importance, so always consult with a doctor trained in nutrition, or a naturopath.
To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.
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