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Iron Deficiency

IRON DEFICIENCY is the #1 nutrient deficiency in the world 🌎 regardless of the type of diet being consumed. In fact, some people can eat meat 🥩 3 times per day and still be deficient in iron. 🤯

There are 2 TYPES OF IRON:

  1. Heme Iron comes from blood 🩸 and is only found in animal products 🥩.

  2. Non-Heme Iron comes from plants 🌱.

The iron found in animal blood 🩸 is comprised of 40% heme iron and 60% non-heme iron while the iron in plants 🌱 is 100% non-heme iron.

Heme iron is absorbed more rapidly than non-heme iron but heme iron is also linked to increases in both cardiovascular ❤️ disease and colorectal 💩 cancer. 😢

These plant 🌱 foods are very rich in non-heme iron:

  • Legumes (beans, peas, soybeans, chickpeas, lentils, peanuts etc...)

  • Pumpkin 🎃 Seeds

  • Dark Leafy Greens 🥬

  • Dried Apricots

  • Chlorella (a superfood supplement made from algae)

Vitamin C enhances the absorption of non-heme iron so consider pairing your 🌱 iron source with one of these Vitamin C rich ABSORPTION ENHANCERS:

  • Lemon 🍋 juice (squeeze over greens)

  • Strawberries 🍓

  • Bell Peppers 🫑

GARLIC 🧄 and ONION 🧅 have also been shown to significantly enhance the absorption of iron. Most home-cooked 🏠 meals should start with garlic and onion (and most of your meals should be home-cooked 🏠. 😉)

Finally, avoid these ABSORPTION INHIBITORS in and around meal times:

  • Coffee ☕️

  • Tea 🫖


The Rich Roll Podcast: Hill S. Simon Hill On Optimizing Plant-Based Nutrition For Health, Longevity & Athletic Performance. February 28, 2022. Accessed March 5, 2022.

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