❓Are vegetarians more prone to anemia? How should I get more iron?
I had a checkup last month and it showed mild iron deficiency. The doctor asked if I don't eat meat. I'd like to know how to absorb plant-based iron better.
2 Answers
Plant-based (non-heme) iron is indeed absorbed less efficiently than the heme iron in meat, but you can boost it noticeably by pairing foods: eat iron-rich foods (black beans, spinach, quinoa, pumpkin seeds, dates) alongside something with vitamin C (bell peppers, kiwi, citrus) — that can significantly increase absorption. The tannins in tea and coffee inhibit absorption, so it's best to avoid them within an hour of eating. Cooking in a cast-iron pan can also add a bit of extra iron. If your ferritin is still low after adjusting your diet and you get retested, follow your doctor's advice on supplementation rather than just toughing it out on your own.
Just a heads up — women of reproductive age are already a high-risk group for iron deficiency because of monthly blood loss from menstruation, so it's not just something vegetarians need to worry about. Quite a few of my omnivore female coworkers have tested low on iron too. I'd suggest getting your ferritin checked at least once a year, not just hemoglobin — normal hemoglobin doesn't necessarily mean your iron stores are actually adequate. For a lot of people, hemoglobin only drops after their stores are already depleted, and by then it's usually fairly noticeable.