Iron

Iron is a metal that is essential to humans, primarily because of the role it plays in mediating red blood cells in the body.

While plant-based sources of iron (non-heme iron) are metabolised differently to iron from meat (heme-iron), studies indicate that vegans are no more at risk of iron deficiency (the major symptom of which is anemia) than the general population and can obtain their daily requirements from many plant sources, including: lentils, beans (including soy), pumpkin seeds, leaf vegetables, tofu, chickpeas, black-eyed peas, potatoes with skin, bread made from completely whole-grain flour and molasses.


Things to look out for:

- Research indicates that taking enough Vitamin C is vital for proper iron absorption. If you think you have an iron deficiency, this is the first thing you should check!

- Calcium supplements, coffee and tea inhibit iron absorption if taken at the same time, so avoid them at meals in which you are trying to increase iron absorption.