Low iron levels?

Iron deficiency is one of the most common nutrient deficiencies in the world? here are some key plant-based sources of iron to include in your diet…

Iron deficiency is one of the most common nutrient deficiencies in the world! I’m currently working on a nutrition plan for my predominately plant-based client who’s iron levels are very low so if you also fall into this category try to incorporate the above plants into your diet as much as possible to help naturally increase your iron levels and if you eat meat try to combine plant-based sources with meat as it will help increase plant diversity as a bonus because not only are these plants key sources of iron they’re all high in gut-feeding fibre and offer a whole spectrum of essential nutrients- win, win!

Key plant-based iron sources:

Lentils, chickpeas, beans, tofu, quinoa, beetroot, cacao, sesame seeds, tahini, pumpkin seeds, spinach, Swiss chard, kale, dried apricots, dates, figs, and raisins

Iron has so many important roles in the body, it’s crucial energy, hair health, thyroid health and balance, immunity & brain function. About 70% of the body’s iron is found in red blood cells where it binds and transports oxygen around the body – this means that if levels drop you can really notice it with low energy, feeling dizzy/faint, headaches, struggling with exercise & concentration.

Iron comes in two forms in our food: haem iron is only found in animal sources and is easily absorbed, whereas non-haem iron is found in plant sources and isn’t absorbed as efficiently which is why its important to proactively include and increase these iron-rich plants in your diet and also to pair iron sources with vitamin C as this helps increase iron absorption (many of these sources naturally contain vitamin C too but you can’t go wrong by pairing with more vitamin C to help increase absorption- plus more plant variety is always a positive!)

Vitamin C rich plants include peppers, broccoli, cabbage, Brussels sprouts, kiwi, oranges, lemon, strawberries, blackcurrants, pineapple and sweet potato - avoid drinking tea and coffee after eating as caffeine reduces the absorption of iron ☕️

For example you could add some peppers and tomatoes with lentils / quinoa and kale and squeeze lemon over food for a quick way to boost your meal with vitamin C ✨