Embracing a plant-based lifestyle offers numerous health and environmental benefits. However, a crucial aspect often overlooked is the potential deficiency in certain key nutrients, specifically in the intake of iron and vitamin B12.
Deficiency in iron and vitamin B12 can manifest through symptoms such as fatigue, lack of energy, tinnitus, breathlessness, loss of appetite and more. Particularly alarming is the statistic that reveals a 40% prevalence of vitamin B12 deficiency among vegetarians. Additionally, menstruating vegan and vegetarian women are particularly at risk of having low iron due to monthly blood loss, affecting over half of women in several EU countries.
A recipe from the HARVEST study
Strategies to boost iron and vitamin B12 levels
Diversify iron-rich plant sources
While spinach is a commonly recognised source of iron, other plant-based options are equally rich in iron. Dried seaweed, for example, outperforms with 3.5 – 5.9 mg of iron per portion compared to 2.1 mg of iron in a portion of boiled spinach. Other options include tofu, which is not only a good source of iron but also an excellent protein option for vegans and vegetarians. Quinoa is also high in iron and protein. Among nuts, cashews stand out as a good source of iron.
At the Quadram Institute, our Food and Nutrition National Bioscience Research Infrastructure offers curated list of plants that are high in iron, with pulses standing out for their iron content. Pulses have other health benefits, including being high in fibre.
To get enough iron in a plant-based diet it’s important to be aware of how much iron can be absorbed by the body. This is known as the bioavailability of a nutrient.
There are two types of iron. Haem iron is present in meat and offal and is the most bioavailable source. Absorption of haem iron is largely unaffected by other things you eat.
Non-haem iron is found in plant-based foods. Non-haem iron is absorbed less easily than haem iron, and the rate of absorption is influenced by the other things you eat.
Certain foods can increase how much iron your body gets from plant-based foods while other foods can inhibit iron absorption. Incorporating ingredients high in vitamin C will enhance non-haem iron absorption. Conversely, be cautious with tea consumption, as it can reduce iron absorption due to the abundance of polyphenols.
Our researchers have collaborated with plant-based Development Chef Suzy Smith to develop vegan video recipes designed to increase iron absorption. So, incorporating a variety of iron-rich plants into your diet can contribute to your overall nutritional wellbeing.
Explore supplements and fortified foods
Vitamin B12 is an important nutrient mainly found in animal-based products including meat, milk, egg, and fish. Vitamin B12 plays a crucial role in various physiological functions, including formation of blood cells and nerve function.
For individuals on vegan or vegetarian diets, obtaining adequate B12 can pose a challenge given its scarcity in plant-based foods. Fortified food offers a solution to bridge the nutritional gap, such as breakfast cereals.
Fortification involves the addition of specific essential nutrients to foods to enhance their nutritional content. Plant based dairy alternative drinks are a popular choice for B12 fortified food, such as soy, almond, and oat drinks. It’s worth looking at the carton to double check if your plant-based alternative is fortified as not all are.
Cereals can also be fortified with B12. A bowl of fortified cereal paired with plant-based food can be a convenient way to have your daily intake of B12. Nutritional yeast is another staple in plant-based kitchen that can add a delicious umami kick to dishes. Plant-based meat can also be fortified as well as some breakfast bars and snacks.
It is advisable that if you are vegan or vegetarian you monitor your vitamin B12 status, and consume a daily supplement containing 4 to 7 micrograms to ensure sufficient intake. B12 fortified foods offer a practical and effective means for individuals on plant-based diets. By incorporating a range of fortified options into your daily meals, you can confidently embark on a journey toward comprehensive and balanced nutrition.
Take part in the HARVEST study
Consider joining our ongoing research, the HARVEST study, aimed at helping vegans and vegetarians enhance their daily intake of iron and vitamin B12. Participants in the HARVEST study receive a free hydroponic kitchen garden for growing leafy greens biofortified with vitamin B12, accompanied by a unique app delivering iron-focused recipes. By participating, you contribute valuable insight on the effectiveness of these strategies.
Maintaining a balanced and nutrient-rich plant-based diet requires careful consideration and proactive measures. Whether through diversified food choices, strategic recipe planning, or participating in research studies like HARVEST, individuals can empower themselves to meet their nutritional needs effectively.
- Find out more and register your interest in the HARVEST Study
