I am a vegan and have heard that iron in vegan plant food is less well absorbed than iron from meat. If it is true that ascorbic acid can help my absorption of iron, does this mean that it is a protection against iron deficiency? What is the truth about the iron inhibitors in my diet?

Y Amy

Iron is found in plant and animal sources. Iron from animal sources (haem iron) is better absorbed than iron from plant sources (non-haem iron). The absorption of iron in meat is four times higher than from eggs, legumes, cereals, wholemeal bread, green leafy vegetables, nuts and seeds. About 40% of the iron in animal food is in the form called haem iron, while the rest, and all of the iron in plant foods, is in the less well absorbed non-haem form. If the body stores fall, the rate of iron absorption rises.

Absorption of non-haem iron is affected by various factors in food.

• The absorption of iron from plant sources is improved by the presence in the same meal of vitamin C (ascorbic acid), other organic acids such as malic acid (in pumpkins, plums and apples) and citric acid (in citrus fruits). So it makes sense to include fruits or vegetables in every meal. For example, the iron in breakfast cereals is absorbed better if you also eat an orange or some other fruit or juice at the same meal.

• On the other hand, phytates (in cereals and pulses), fibre, tannins (in tea and coffee) and calcium can bind non-haem iron, which reduces its absorption.

Good sources of iron for vegans include wholegrain cereals or flours, leafy vegetables (e.g. collards, kale, broccoli and other dark greens), blackstrap molasses, legumes (e.g. red beans), apricots and figs.
Well-planned vegetarian, including vegan, diet can meet current recommendations for all nutrients. In some cases, use of fortified foods or supplements can be helpful in meeting recommendations for individual nutrients. Studies show that the iron status of vegans is usually normal, and that iron deficiency is not more common than in the population as a whole.