Iron Without Meat
Boost iron absorption from plant foods
Iron is a superstar nutrient for your baby. It plays a vital role in brain development and helps transport oxygen around the body. From 6 months of age, the iron stores your baby was born with start to deplete, so it becomes essential to include iron-rich foods in their daily diet. While meat is a well-known source, the plant kingdom offers an incredible abundance of iron.
The Vitamin C Power-Up
There are two types of iron in food: heme (from animal sources) and non-heme (from plant sources). Our bodies don’t absorb non-heme iron as easily, but there’s a simple trick to boost absorption significantly: pair it with Vitamin C!
By serving an iron-rich plant food with a fruit or vegetable high in Vitamin C at the same meal, you can increase iron absorption by up to six times. It’s a simple but powerful strategy for vegan families.
The Perfect Pairings
- Lentil dal (iron) with a side of steamed broccoli (Vitamin C)
- Fortified baby cereal (iron) with some mashed strawberries (Vitamin C)
- Tofu scramble (iron) with finely chopped bell peppers (Vitamin C)
- Hummus (iron) with a squeeze of lemon juice (Vitamin C)
Global Sources of Plant-Based Iron
Many traditional diets are naturally rich in plant-based iron. Here are some of the best sources from around the world.
| Iron Source | Cultural Kitchen Examples | Serving Suggestion |
|---|---|---|
| Lentils, Beans, & Peas | The foundation of many diets. Think of Indian dals, Ethiopian misir wot (red lentil stew), or Mexican refried beans. | Cook until very soft and mash. They are a perfect first food. |
| Tofu & Tempeh | Made from soybeans, these are protein and iron powerhouses in Asian cuisine. | Crumble firm tofu into meals or offer soft strips as a finger food. |
| Dark Green Leafy Vegetables | Spinach, kale, and collard greens are used in dishes worldwide, like African sukuma wiki or Indian saag. | Steam and chop very finely or blend into a purée to mix with other foods. |
| Seeds & Nuts | Tahini (sesame paste), pumpkin seeds, and cashews are great sources. | Use smooth nut/seed butters. Grind seeds and sprinkle into porridge or yogurt. |
| Dried Fruit | Apricots and figs can be a good source of iron, but should be given in moderation due to their sugar content. | Soak and purée to add a touch of sweetness to cereals. |
| Fortified Foods | Many infant cereals, breads, and some plant milks are fortified with iron. | Check the label and choose fortified options when possible. |
What About Iron Blockers?
Some compounds in plant foods, like tannins in tea and phytates in whole grains, can slightly reduce iron absorption. However, this is not usually a concern in a varied diet. Soaking and cooking beans and grains reduces phytates, and avoiding giving tea to your baby will prevent any issues with tannins.
By focusing on including a variety of iron-rich plant foods and pairing them with a source of Vitamin C, you can be confident your vegan baby is getting all the iron they need for a healthy, energetic start to life.