Iron from plants is harder to absorb: what to eat alongside it

Why iron from plants is harder work for the body

People who have eaten vegan for years are often told to have their iron checked. That is not because beans and greens are short of iron — tofu, soybeans, amaranth and spinach all contain it. The issue is that the form of iron in plants is absorbed more slowly, and in smaller amounts, than the iron in meat, fish and eggs. That is an ordinary fact of a vegan diet rather than a medical problem, and it is handled by what you eat alongside it.

What to eat in the same meal

The simplest answer is vitamin C. Vitamin C markedly improves the uptake of plant iron compared with eating the iron on its own, and it needs no arithmetic at all.

Citrus

A segment of orange or mandarin, or a glass of lemon juice after the meal, is enough. Not much, and not at any particular moment — just in the same meal, or not long after it.

The salad and herbs in the loaf

The herbs, cucumber and tomato that come with a banh mi count too, because tomato carries vitamin C. Eaten in the same loaf as the tofu and vegan cold cut, that is the most natural version of this advice there is, with nothing to add.

What to keep an hour away

Tea and coffee contain compounds that reduce iron uptake when drunk with the meal itself. There is no need to give them up — only to space them out. Have the tea or coffee about an hour before or after, rather than drinking it while you eat.

Calcium also competes with iron when a large amount arrives at the same time. Keep nut milk or a calcium tablet slightly apart from an iron-rich meal rather than taking it at the table.

What a meal with iron and vitamin C actually looks like

Đậu Hũ Cay at 56,000d or Thập Cẩm at 59,000d already has tofu, pickles, tomato and fresh herbs in the same loaf. Add a Jasmine Lemon Tea at 36,000d, or carry a few slices of orange, and the meal is sensibly put together with nothing further required.

If you want a Black Coffee at 35,000d or a Nut Milk Coffee at 45,000d in the morning, have it — just leave a little time after the loaf rather than drinking it as you eat.

Ordering vegan banh mi for delivery

The five shops — 38 Lê Thị Riêng, 15B Nguyễn Thị Minh Khai, 2B Trần Hưng Đạo and 148B Đề Thám in District 1, and 210 Bùi Văn Ba in District 7 — are open 24 hours a day. Call 0923.183.183 to order, or use the delivery page. Orders from 500,000d within 5km are delivered free.

Quick questions

Does a long-term vegan diet lead to low iron?

It can, because plant iron is absorbed more slowly than iron from animal foods. Not everyone eating vegan runs low, but it is worth pairing iron with vitamin C and varying your protein sources. If you genuinely suspect a shortfall, have a blood test and ask a doctor rather than guessing.

Does a nut milk bubble tea straight after a banh mi matter?

Tea does reduce iron uptake when drunk with the meal. Occasionally it hardly matters, but if you want to get the most from the iron, leave about an hour between the two.

Which items have the most tofu and vegetables?

Đậu Hũ Cay at 56,000d and Thập Cẩm at 59,000d have tofu, pickles and tomato in the same loaf — a convenient way to get plant iron and vitamin C in one meal.

Do I need an iron supplement?

It depends on the person. If you eat a range of beans and greens with vitamin C regularly, usually not. If a doctor has prescribed a supplement, follow that advice — this article is about everyday eating only.

How often should I eat something iron-rich?

There is no schedule to keep. Put tofu, soy and green vegetables into your meals regularly through the week. Variety matters more than repeating one dish.