So, you want to go vegan or plantbased, but worry about getting enough iron and vitamin B's? Well, it can be easier than you think to hit those RDIs if you are mindful of a few key things. Improving your intake and finding the right balance is all about knowing which plantbased foods are rich sources of these essential nutrients, and how to add more of them to your plate. Notepads ready? Let's dive into this hot topic and help you come up fully nourished.
Benefits Of Plantbased
Going plantbased or vegetarian is all about building a diet that focuses on eating wholefoods from only exclusively from plant and non-animal sources. Unlike veganism, a diet based on plant sources is usually slightly more flexible, allowing for a variety of plant foods that can help improve overall health, boost gut function, aid in weight loss, and even address insulin resistance. Plantbased and vegetarian is the easy way to clean up your diet, effortlessly reducing sugar intake, and cutting out processed foods. The only thing you need to be mindful of is that you eat a good balance of nutrients and foods rich in iron and vitamin Bs to avoid any deficiencies over time.
Iron & B Vitamins On Plantbased Diet
When people shift to a vegan or plantbased diet, they often wonder how to get enough iron and B vitamins from just plants. Both nutrients are essential, but they can be challenging--but not impossible-- to obtain while on a strictly vegan diet since as they are found mostly in animal-based products. But fear not, there are many simple ways to boost your intake and ensure a balance of nutrients while plantbased.
Iron & B Vitamins On A Plantbased Diet
Iron is crucial for producing haemoglobin, which transports oxygen in your blood. if you have low iron levels, it can lead to anaemia, a condition that leaves sufferers feeling, moody, fatigue and weak. For those on a plantbased diet, it is very important to focus on non-heme iron sources from plants, which are less readily absorbed than heme iron found in animal-based foods. Pairing iron-rich foods like spinach and pumpkins seeds with vitamin C-rich foods such as oranges or brightly coloured capsicums can significantly boost your absorption, and is a simple way around for this concern.
In addition to iron-rich foods, you'll also need to remain mindful of eating a good balance of B vitamins, particularly B12, to support your energy levels, brain function, and cell metabolism. While most B vitamins can be found in many plantbased foods like almonds or avocados, B12 is usually missing from vegan sources, and may need to be supplemented if you choose to go all in.
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Iron & B Vitamin Plantbased Foods
Don't let the worry of not getting enough iron or B vitamins deter you. Plantbased is such an excellent way to clean up your diet and nourish your body, and is definitely worth a try. Add these nutrient-packed plantbased foods to your daily menu to meet your iron and B vitamin requirements, and feel increased energy, better metabolism, and improved overall health in a few short weeks.
Iron-Rich Foods
Enjoy these foods as much as possible, and try and pair them with other foods rich in vitamin B and C for a well-balanced intake every week. This is fairly easy to do by adding them in combination to salads, wraps or eating the pairings on the side.
Lentils - packed with protein and iron, a staple in vegan diets
Chickpeas - excellent for hummus or salads, offering iron and fibre
Tofu - soy-based protein that’s rich in iron
Quinoa - not only an iron source, but also provides complete protein
Pumpkin seeds - great as a snack or in salads, high in iron and magnesium
Spinach - contains iron, especially when eaten with vitamin C-rich foods
Black beans - high in iron and protein, perfect in soups or salads
Swiss chard - contains iron and a host of other minerals
Fortified cereals - many cereals are fortified with B12 and iron
Amaranth - another ancient grain with high iron content
B Vitamin Sources
The following plantbased foods are super easy to add to smoothies, as salad toppings, and as the main focus of your plantbased or vegetarian meals with some of the above iron-rich foods.
Nutritional yeast - often fortified with B12, it adds a cheesy flavour to dishes.
Mushrooms (especially shiitake) - contain several B vitamins, including riboflavin and niacin.
Almonds - a good source of B2 (riboflavin) and other B vitamins.
Avocado - rich in folate (B9), essential for cell repair and brain health.
Sunflower seeds -provide vitamin B6, important for brain health.
Bananas - known for potassium, but also offer B6 and folate.
Whole Grains - brown rice, barley, and oats are good for B vitamins.
Asparagus - contains folate and several B vitamins.
Sweet potatoes - high in B6 and great for energy.
Beet Greens - packed with folate, iron, and vitamin C.
Improving Iron Absorption
Pairing iron-rich, plantbased foods with those high in vitamin C, like capsicums, oranges, strawberries, or tomatoes, can improve your iron absorption significantly. This combination helps convert non-heme iron into a more absorbable form, maximising the nutritional value of your meals. If you are worried about your iron, make this step non-negotiable when it comes to your meal prep and planning.
Nutritionist Note
I hope this post helps to take the fear out of adopting a more plantbased diet because as you have just learned, there are many foods naturally rich in iron and other essential vitamins to cover your nutritional bases. While it may take some planning, these food sources can support a balanced intake of iron, B vitamins, and all the key nutrients. If you are still concerned, supplements like B12 can help, so it’s worth discussing your diet with a healthcare professional to assess your personal needs.
Iron & Vitamin B FAQs
What are the symptoms of low iron in vegetarians and vegans?
Switching to a fully vegan or plantbased diet can lead to lower levels of iron and vitamin B in some people. The symptoms felt are usually fatigue, weakness, pale skin, shortness of breath, cold extremities, and occasional headaches or dizziness. These symptoms are due to the body’s decreased ability to transport oxygen effectively. As we've discussed, pairing plantbased iron sources with vitamin C-rich foods can enhance absorption, helping to prevent any deficiencies. If your symptoms persist, please consult a healthcare provider for individualised guidance.
How can I raise my iron levels quickly if I am deficient?
To quickly raise iron levels, as suggested above, focus on iron-rich foods like lentils, spinach, chickpeas, and fortified cereals, and pair them with vitamin C sources such as strawberries or citrus to enhance your absorption. Avoid tea, coffee, and calcium-rich foods with your iron-rich meals, as these can inhibit absorption. Cooking in a cast iron pan can also add iron to your food. However, if your iron levels are critically low, please consult a healthcare provider about taking an iron supplement for a faster boost. If you are anaemic like myself, or very deficient due to a poor diet, you may require an iron transfusion as a one-off remedy, or every 6-12 months, in addition to consuming a balanced, plantbased diet.
Do I need to take Iron or B12 supplements?
Vegans and vegetarians may need to supplement for vitamin B12, as it's primarily found in animal products and not typically available in plantbased foods. While iron can be obtained from plant sources like lentils and spinach, its absorption is less efficient than animal-based iron. As mentioned above, practice good food combing and pair iron-rich foods with vitamin C to improve your absorption. Regular blood tests can help you determine your unique and individual needs, and if supplementation is necessary or not.
What if I want or need more help?
It's common for people to want support or a little guidance after making a dietary shift like this, and I welcome it. You will find heaps of free support all across this website and the recipe blog and meal planning blog. Come join my free Facebook Community where you'll find me sharing more wholefood and plantbased goodness to my members. And if you are would like more personalised support from a Nutritionist, you can book a clinic session with me, just click here.
Nutritionist Note
Going plantbased is meant to be flexible and nourishing, so feel free to adapt your meals to your tastes, dietary needs, and the food options available in your area. The goal of plantbased is to eat a wide variety of different plantbased food sources for all your daily required, and essential nutrients. Remember, it isn’t about perfection—it’s about building a diet of non-animal, wholesome foods, trying fresh flavours, and nourishing yourself one plantbased bite at a time.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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