Pump up the iron: How to get all of your vital nutrients from your meat-free diet

Vegetables such as spinach can give a healthy boost to iron levels

WE all need iron in our diet for our bodies to make healthy red blood cells and to sustain our energy levels.

 

If you’re a vegetarian or reducing the amount of meat you eat there are still a lot of options. 

Surveys suggest that those most at risk of low levels are young women, because menstrual periods have a major influence on iron status, and children who have a greater requirement for growth and development. 

Are you getting enough?

If you’re low in iron you’re likely to be suffering from tiredness, have a pale complexion, feel cold and experience problems with concentration, which can be a particular issue for school-age children. 

You’re also more likely to pick up colds and infections because iron is needed for a healthy immune system. 

If you’re low in iron you’re likely to be suffering from tiredness, have a pale complexion, feel cold and experience problems with concentration

 

What should I eat if I’m vegetarian?

Although red meat, poultry and fish provide an easy-to-absorb form of iron called haem, plant sources can make just as valuable a contribution. 

These include beans, peas and lentils, dark green leafy vegetables such as kale and watercress, wholegrains such as brown rice, pasta and wholemeal bread, nuts and seeds. 

In fact, by choosing wholegrain staples such as bread, pasta and rice you’ll be picking foods that are richer in iron than their white equivalents. 

There are also some surprising sources, including dried fruits such as apricots, prunes and raisins, as well as black treacle and even plain dark chocolate. 

 

Dark chocolate is among one of the surprising sources that contains iron

How to get the most from your food 

Making some crafty combinations can help you get the most out of these iron-rich foods. 

For example, vitamin C helps you absorb iron because it converts it into a more soluble form. 

Simply adding a handful of strawberries to a bowl of fortified breakfast cereal or enjoying a glass of orange juice alongside your cereal can increase iron uptake considerably. 

What to avoid

Just as some foods promote your absorption of iron, others can hinder it. 

Tea, for example, contains tannins that bind to iron, so it’s best to enjoy your cuppa away from your main meal or at least wait an hour after you’ve eaten. 

 

Tea can hinder your absorption of iron

Other foods, including wholegrains and legumes, contain compounds called phytates, which can affect how well you absorb the iron they contain. 

Once again, vitamin C can help because it binds with phytates, reducing their inhibitory effects. 

Similarly, beta-carotene, which is found in orange and yellow fruits and vegetables, helps reduce the effects of phytates, making iron more accessible. You can also minimise the phytates in grains, seeds and pulses by cooking. 

What about oxalic acid? 

Thanks to a certain cartoon character most of us are familiar with the iron-rich qualities of spinach, although we’re often told that a compound called oxalic acid found in spinach, as well as other greens like chard, limits our ability to absorb its iron. 

However, recent studies have thrown doubt over the negative impact of oxalic acid on iron absorption. So it seems Popeye may have been right after all, so go ahead and follow his lead by enjoying a serving of spinach but maximise its benefits by combining it with vitamin C-rich foods like citrus fruits.

• Kerry Torrens is BBC Good Food’s nutritional therapist. This article originally appeared in BBC Good Food Magazine.  The Christmas issue is on sale now, priced at £4.25  

 

Chickpea, tomato and spinach curry. This super-healthy vegan curry counts as two of your 5-a-day. 

Ingredients: 1 onion, chopped; 2 garlic cloves, chopped; 3cm piece ginger, grated; 6 ripe tomatoes; ∏ tbsp oil; 1 tsp ground cumin and turmeric; 2 tsp ground coriander; pinch chilli flakes; 1 tsp Marmite; 4 tbsp red lentils; 6 tbsp coconut cream; 1 head of broccoli, broken into small florets; 400g can chickpeas; 100g bag baby spinach leaves; half a lemon; 2 tbsp toasted sesame seeds and chopped cashews Method: Put onion, garlic, ginger and tomatoes in a food processor and purée. Heat oil and add spices. 

Fry for a few seconds and add purée and Marmite. Bubble together for two minutes, then add lentils and coconut cream. Cook until lentils are tender, then add broccoli and cook for 4 minutes. Stir in chickpeas and spinach, squeeze over lemon and add sesame and cashew mixture. Serve with brown rice.