Plant-powered iron: 7 surprising secrets

Welcome to the world of iron, a powerhouse nutrient often overlooked in its significance. It plays a crucial role in several bodily functions, ensuring oxygen flows through our blood. Iron is behind your energy levels and overall well-being, and we're about to uncover more about plant-powered iron as a more viable option.

Iron is not just a mineral; it's how oxygen and CO2 are moved through the blood, the production of hemoglobin and myoglobin, and the oxygenation of red blood cells, it’s also involved in immunity, enzyme and energy production. If you’ve ever suffered from low iron, you’ll understand how its multifaceted role in the body is key to appreciating its importance in maintaining overall health and vitality.

1. Iron's Vital Functions

The classic image of low iron is often a frail, weak patient fainting in by a window somewhere in the Middle Ages. But making sure you have enough iron isn’t just about fainting beside a window, or just fatigue; iron is involved in the transport of intercellular oxygen and CO2, the production of hemoglobin and myoglobin, oxygenation of red blood cells, growth, enzyme production, immunity, and energy production.

When we talk about energy production, iron is at the core of it, facilitating the transport of oxygen to our cells. Without sufficient iron, this process is hindered, leading to fatigue and a lack of vitality.

2. Iron Deficiency Red Flags

Feeling off lately? Your body might be sending out SOS signals in the form of anemia (IDA), brittle hair, difficulty swallowing, and more. These symptoms are red flags indicating a potential iron deficiency. From fatigue to fragile bones, your body's subtle warnings should not be ignored. How these symptoms can manifest and the importance of recognizing them early may prevent further complications.

Iron deficiency may make you feel a bit tired, or an awful lot tired; it can manifest in a myriad of ways that impact your overall well-being. Anemia, characterized by a lack of red blood cells, is a classic symptom, leading to fatigue and weakness. Brittle hair, difficulty swallowing, and fragile bones are additional indicators that your body might be running low on iron or you’re struggling to absorb it well. Sadly, it’s often in deficiency that we emphasize the importance of listening to our bodies.

If you’re feeling as though your iron may be low, ensure you check with your doctor. They’ll run bloodwork looking at how your iron is stored in the body (serum ferritin levels), how it’s transported (transferrin levels - a protein that binds to iron), along with TIBC (total iron-binding capacity - how well the blood can attach to iron and transport it within the body). They’ll also look at your hemoglobin and hematocrit, red and white blood cells, platelets, and the size and shape of your blood cells.

3. Iron Deficiency Causes

Iron deficiency isn't a one-size-fits-all issue; it stems from various factors. From intestinal bleeding to a diet high in phosphorus, poor digestion, long-term illness, and excessive consumption of coffee or tea, there are multiple clues to unravel. Vegans and vegetarians are often lumped into a higher risk for deficiency group, as are pregnant and menstruating persons.

Iron deficiency can point to how well you absorb the mineral versus how much you consume. Plant-based living can manage daily requirements very easily if absorption is optimal. I’ve known more meat eaters (over a dozen) that have had iron deficiency anemia than vegans (zero) - maybe I still know more omnivores than vegans. No plate of meat was going to save them from their deficiency, it boiled down to how well they could absorb the mineral and other underlying factors affecting this. I’ll leave that here for your consideration.

Unravelling the mystery behind iron deficiency requires us to explore its various causes.

• Intestinal bleeding, whether subtle or overt, can lead to a loss of iron over time.

• A diet high in phosphorus, often found in processed foods and sodas, can interfere with iron absorption.

• Heavy dairy consumers can fall victim to iron deficiency anemia thanks to cow’s milk being high in phosphorus.

• Poor digestion, a common concern for many, can impact the body's ability to extract iron from the foods we consume (in the case of celiac disease or IBS, nutrient deficiencies may serve as warning signs before diagnosis).

• Chronic illnesses, where the body's demand for iron is heightened.

• Excessive coffee or tea consumption, is known to inhibit iron absorption.

4. Non-Heme Iron Sources

Non-heme iron sources are primarily in the plant-based kingdom. However, dairy, eggs, as well as meat, do contain some non-heme iron as well (most meat is 40-45% heme iron - as animals consume non-heme sources of iron themselves).

Some of the richer plant-based sources of iron include:

• soybeans

• blackstrap molasses

• lentils, kidney beans, lima beans, chickpeas

• tofu, tempeh

• green leafy vegetables like spinach (cooked), kale, cabbage

• enriched whole grains, rice, cereals, pastas, breads

• almonds, cashews, pistachio

• avocados

• dried fruits: apricots, raisins, figs.

• pumpkin seeds, sunflower seeds

• baked potato with skin on

• dark chocolate

Plus, most plant-based sources of iron include a built-in bonus of Vitamin C which helps with the absorption of non-heme iron.

Plant-powered nutrition takes center stage as we delve into the abundant sources of non-heme iron. Green leafy vegetables, such as spinach and kale, offer a powerhouse of iron alongside a treasure trove of other essential nutrients. Whole grains, nuts like almonds, and fruits like avocados contribute to a well-rounded and nutrient-dense diet. Non-heme iron surpasses its heme counterpart: it's more easily regulated by the body, minimizes the risk of iron overload, promotes a balanced nutritional profile, and aligns seamlessly with a plant-based lifestyle.

Enjoy a salad with cooked lentils, diced fresh tomatoes, raw spinach, pumpkin seeds, and dried apricots. Drizzle lemon vinaigrette (lemon juice, Dijon mustard, olive oil, maple syrup). Stir and let all ingredients sit for 15 minutes to incorporate the flavours.

hot TIP

Adding some vitamin C-rich foods such as bell peppers, broccoli, tomatoes or lemon can increase the absorption of the non-heme iron.

While we’re talking about plant-based sources of iron aka non-heme iron, a reminder that omnivores also consume non-heme iron in animal foods, not just plants. So, if a meat eater starts to argue with you that non-heme iron isn’t as good for you, they’re eating it too. And here’s what you need to know if you’re faced with that disagreement.

Benefits of Non-Heme Iron

Non-heme iron, found in plant-based sources, comes with its own set of fantastic benefits:

Sustainable Energy Boost:  Non-heme iron supports energy production, keeping you vibrant and active throughout the day. It plays a key role in transporting oxygen to your cells, powering your body's energy factories. Non-heme iron can be controlled in the absorption process. Whereas, excess heme iron is not as regulated and is stored in organs and blood cells. This excess can be dangerous.

Gentle on the Digestive System:  Unlike heme iron found in animal products, non-heme iron is generally gentler on the digestive system. It's a great choice for those looking to avoid potential digestive discomfort.

Heart Health Champion:  Non-heme iron has been associated with improved cardiovascular health. It helps maintain optimal blood flow and can contribute to a healthy heart.

Plant-Powered Nutrient Synergy:  Choosing non-heme iron means embracing a wealth of additional nutrients found in plant-based foods. These nutrients work together synergistically to support overall health and well-being. Including vitamin C often, which helps with the absorption of non-heme iron in the body.

Reduced Iron Overload Risk:  Non-heme iron is more easily regulated by the body, reducing the risk of iron overload. This balanced approach supports long-term health and prevents potential complications associated with excessive iron intake. This really shouldn’t be something to worry about with a balanced diet, though.

5. Boosting non-heme iron Absorption

In this section, we unravel the secret boosters AND inhibitors of iron absorption. Many factors can increase iron absorption in the intestines, and likewise, many factors can inhibit iron absorption. Let’s dive in, shall we?

Boosters: increasing absorption

Vitamin C

The dynamic duo – non-heme iron and vitamin C. When combined, they create a synergy that boosts iron absorption by as much as 30%. Imagine spinach, lentils, and peppers teaming up for an iron party that your body will thank you for.

The simple addition of vitamin C-rich foods to your plant-based sources of iron can elevate your iron absorption game. Citrus fruits, tomatoes, and red peppers are great for adding in some much-needed vitamin C.

Copper, cobalt and manganese

These minerals in the diet can also add to absorption. Copper is found in potatoes, whole grains, beans, nuts, dark leafy greens and cocoa. Cobalt is found in nuts, and green leafy vegetables such as spinach, oats, and cereals. Tofu, sweet potatoes, brown rice, lima beans, chickpeas and spinach all contain manganese. Thankfully, there’s a crossover with vitamin C and iron in these foods.

Adequate stomach acid

Stomach acid starts to decrease as we age. Ensuring that your stomach acid is adequate is a tricky maneuver, nonetheless, it will affect your absorption of many minerals along with altering your digestion.

Protein foods

Enjoy your iron-rich foods with ample protein. Tofu, beans, and broccoli are a great combination to help with the absorption. My favourite go-to for iron is lentils, brown rice, broccoli, pumpkin seeds, and dried apricots. I get the 9 essential amino acids I need proportionately along with the iron-absorbing helpers like copper, cobalt, manganese, and vitamin C. Here’s another favourite recipe.

Iron cookware

We often overlook using iron cookware, or an iron fish. Boiling water in a cast iron pot, or with an iron fish can increase your iron load in most dishes. Plus, you’ll have the added durability and longevity of cast-iron pots.

Stealers: Decreasing iron absorption

Antacids, low HCl

Taking antacids or having low stomach acid can diminish iron absorption. Often, antacids are abused as OTC candies that you can pop to soothe a gurgly stomach. Instead, explore what’s going on with your digestion before taking something that can rule your life.

Calcium

High levels of calcium in the body can compete with iron. If you are deficient in iron but need to take calcium as well, take the calcium closer to bedtime. when you’ve finished eating for the day.

Other vitamins and minerals

Copper, vitamin E and zinc may also interfere with iron absorption. Always consult with your health care team to adjust your protocol if you’re consuming foods or supplements that could interfere with your iron absorption — if iron is a concern.

Coffee & black tea

Excessive amounts of caffeine and tannins can interfere with iron absorption. Keep an eye on your daily java or Earl Grey flow.

Phosphorus

A big robber of iron is actually in that glass of soda, dairy milk, and meat. Insoluble iron complexes (or salts) can form and making the iron less easily absorbed.

Gastro-motility

A fast digestive system will have you not absorbing much in terms of nutrients.

Diseases

Rheumatoid arthritis and cancer may impair your body’s utilization of iron. Caregivers and patients should look for signs of anemia at all times even if adequate iron stores are present. Chronic candidiasis or chronic herpes are also warning signs of low iron.

A word on oxalates, phytates, and soy

Oxalates, phytates, and the whole bunch (see my post on lectins) of phytochemicals get a bad rap.

Unless you’re Popeye and you’re popping cans of spinach open with your pipe, don’t stress about this.

Up until recently, it was theorized that some phytochemicals could inhibit the absorption of non-heme iron - oxalic acid from spinach and kale inhibit non-heme iron absorption. Eating a sandwich with fortified bread and kale will not significantly influence your iron absorption. Substituting spinach for kale did make a difference in one study, as spinach is much higher in calcium and polyphenols. However, the difference is not statistically significant. This means that iron absorption will not be influenced in a salad with oxalic acid-containing greens. There are more benefits to eating spinach, than not eating it. So consume a well-balanced plant-based diet with plenty of variety at ease.

Calcium can inhibit both heme and non-heme iron absorption. In other words, dairy and eggs containing calcium would also fall into this inhibition category. However, soy products such as tofu contain calcium and are generally the target of nutrition-less gurus on social media. There are all sorts of claims surrounding soy. This is just one of them.

In fact, soybeans and tofu are some of the richest sources of iron per serving.

Consider a variety of sources of non-heme iron throughout your week. Also, because one food contains multiple elemental nutrients, this doesn’t add up to poor absorption. It merely means the absorption is not maximized and not to rely on only one source of any nutrient from one food alone.

+ Balance

+ Variety

+ Moderation

= Enjoyment

6. Iron Overload Risks:

Yes, too much iron can pose challenges and the potential problems of iron overload, include free radical production and an increased need for vitamin E. Striking a balance is essential, and the importance of moderation, however, is less worrisome when enjoying the benefits of a plant-powered diet.

A small percentage of the population (0.5% in the US) has hereditary hematomacrosis which causes iron to overload in the body.

As with many things in life, balance is key – even with iron. While iron is crucial for our well-being, an excess can lead to iron overload. This phenomenon isn't just about having too much iron; it's about the potential consequences it can have on our bodies. Iron overload can trigger free radical production, leading to oxidative stress and potentially harmful effects. Furthermore, it increases the body's demand for vitamin E, another essential nutrient in our holistic nutritional puzzle. It has a disruptive effect on immune function and metabolic events throughout the entire body.

Symptoms may even include similar symptoms to those of anemia. An overload might look like arrhythmia, heart failure, cirrhosis, enlarged liver, liver failure, arthritis, diabetes, organ and glandular problems (spleen, adrenal glands, pituitary, gallbladder, thyroid), sexual dysfunction, or early onset menopause.

If excess iron crosses the blood-brain barrier, there is some evidence to suggest a link to the overload of the mineral and degenerative diseases such as Alzheimer’s or Parkinson’s. While the verdict may still be out on this suggestion, maintaining a proper balance is key.

In theory, as the absorption of non-heme iron (2-20%) is lower relative to heme iron (15-35%), it is less concerning that an overload of iron from plant-based sources can occur. However, once inside the body, no matter how the iron is consumed, it is taken into the intestinal cells as ferritin (iron storage molecule). As well, we all seem to absorb the mineral differently.

7. Prudence required with Iron Supplements

Before reaching for that iron supplement, it's crucial to tread carefully. Consulting with a healthcare professional, getting your levels tested, and following their personalized advice is paramount. Timing matters, too – there may be potential conflicts with other supplements, ensuring you optimize your stomach environment for maximum iron absorption.

Considering an iron supplement? Pause and proceed with caution. Your first step is consulting with a healthcare professional who can guide you based on your unique health profile. Getting your iron levels tested provides the necessary insights, ensuring you take the right steps for your well-being.

Trust your healthcare team of professionals on which supplement and how much is right for you.

Most doctors and naturopaths will make dietary recommendations first before supplementing is an option. Listen to their advice and if you require plant-based options, that’s why I’m here.

In conclusion, whether you're looking to boost your iron intake through plant-powered sources or considering your needs, I hope this provides you with a go-to resource. Always listen to your body, consult with your healthcare pros, and embrace the journey to a stronger, plant-powered you!

Remember, it's not just about meeting iron needs; it's about a holistic approach to nutrition that encompasses the synergy of nutrients within your plate.

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