I’m vegetarian. How can I get enough iron?

I’ve been advised to increase the iron in my diet but, as a vegetarian preoccupied with getting sufficient protein, I’m at a loss.

Last year, a study by Randox Health found that almost one in three women who attended its UK clinics have an iron deficiency, which is to say that June isn’t alone. Yes, there are good sources that vegetarians can tap into, but we first need to address a few key points: “The heme iron you get from animal sources – red meat and darker poultry, say – is in a form that’s slightly better absorbed than non-heme iron, which is found in the likes of beans, tofu and leafy greens,” says Dominique Ludwig, nutritionist and author of No-Nonsense Nutrition. This is where vitamin C is your friend: “When we eat non-heme iron and vitamin C together, it increases absorption, so it might be a case for having peppers or tomatoes with your tofu.” But there’s another potential hitch: “On a vegetarian diet, some of that iron can be blocked from absorption because of things such as phytates [a plant compound found in whole grains, legumes, etc], or tannins in tea and dairy,” Ludwig adds, so it’s not simply about how much iron you’re getting, but how good your absorption is.

“Women aged 19-49 should aim for 14.8mg iron a day, but after menopause that drops to about 8.7mg, which falls in line with men’s requirements,” Ludwig says. “If you’re vegetarian, then, you can’t just be having pesto pasta, you need to be eating beans, lentils, nuts, seeds, soy products, and leafy greens, too.” Tofu can have 3-5mg iron per 100g, cooked lentils 3-4mg, chickpeas 2½-3mg, cashews 6-7mg and sesame seeds 14-15mg. So, much like getting dressed, layering is important.

Oats in the morning are a no-brainer: “A 40g serving will give you 2mg iron, so have them with milled flaxseed and berries for the vitamin C,” Ludwig advises. The same principle applies to the likes of a tofu scramble: “Throw in some kale and tomatoes [again, for the vitamin C] and serve it with wholemeal bread, and you’re looking at about 7mg iron,” Ludwig adds. In other words, your day is getting off to a good start.

Also, seeing as Jane is vegetarian rather than vegan, she has eggs to play with, too, which is good news considering each one contains about 2mg iron. “Try a frittata with cottage cheese and broccoli, then sprinkle over some pumpkin seeds [a fantastic source of iron] before baking.” You can see how this all starts to add up.

Cashews, edamame, dried fruit (apricots, figs, prunes) and that perennial favourite, carrots and hummus, will all help. An evening stir-fry, meanwhile, can bring the odds and ends in your fridge together into an ultra-fast dinner that ups your iron. There are greens (kale, broccoli), of course, but June could also add tofu or seitan, and nuts, perhaps, and serve it with brown rice. “Or add lentils to your pasta, and stir through lots of green veg,” Ludwig adds. It can be easy being green.

The Guardian