Can you meet 100% of your iron needs with plants?
Have you heard that it’s difficult to meet nutrient needs on a plant-based or plant-predominant diet? Let’s take a closer look.
Regardless of eating pattern, most Americans aren’t eating the range or quality of foods necessary to meet their nutrition needs.
“Despite repeated recommendations from the Dietary Guidelines Advisory Committee, many Americans have inadequate intakes of several essential nutrients. The recent 2015–2020 Dietary Guidelines for Americans identified vitamins A, D, E, and C, and choline, calcium, magnesium, iron (for certain age/gender groups), potassium, and fiber as ‘underconsumed nutrients;’ of these,
vitamin D, calcium, iron, potassium, and fiber are under-consumed to the extent that may lead to adverse health outcomes and, as such, were designated as ‘nutrients of public health concern.’”
[source]
Here’s my Cronometer data from a typical day of eating.
Highlighted nutrient percentages of the Recommended Daily Allowance from my March 12, 2025 food log in Cronometer
Where did all that iron come from?
Top iron sources from my March 12, 2025 food log in Cronometer
The dry roasted edamame strikes again. Mind blown. Black beans, also brilliant. 🔥
Serving sizes
Dry roasted edamame — 3/4 cup, 6 mg of iron
Black beans — 1 cup, 3.6 mg of iron
How much iron do you need?
Recommended daily allowances for iron [source]
What does iron do?
Iron is an essential mineral. It plays a vital role in:
Oxygen transport
Muscle function
Immune system support
Brain health
Cell growth & development
Helps regulate blood sugar levels
Supports healthy skin, hair, nails
[source]
What about supplementation?
According to the Cleveland Clinic, “The safest route to getting the right amount of iron is to stick to a ‘foods-first’ mentality. That’s to say: Choose foods that will give you the vitamins and nutrients that your body needs.”
[source]
Consider your diet.
Does it contain a wide variety of foods high in essential vitamins, minerals, antioxidants and phytonutrients?
If not, consider making a list of a few high-nutrient foods. Add one or more of these to your shopping list. Experiment with how you add the new foods to your routine.
My strategy?
Not everything has to be a meal or a recipe. Look for ways to uncomplicate healthy eating.
Why can’t I eat dry roasted edamame for breakfast? Why can’t I eat black beans, with some salsa or hot sauce and nutritional yeast, for a snack?
Consider the potential for greater health when we get outside of our boxes, and outside of our comfort zones. It may feel uncomfortable at first. That’s to be expected. The payoff is greater than the discomfort, if given a reasonable amount of time.
Why spend your time on better understanding your diet?
What you get in return for time spent considering the nutrition in what you eat is: greater health piece of mind. And if we believe the science: better health outcomes.
Thanks for reading!
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Eat plants. 🥦 Hydrate.🚰 Move.🤸 Prioritize sleep. 🛌
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