Iron
Iron carries oxygen in the blood. Plant iron is absorbed less well, but absorption is easy to improve.
Keep an eye on it with a plant-based dietWhat the body needs it for
- Oxygen transport via haemoglobin
- Energy metabolism
- Immune system and concentration
How much you need
Adults according to the DGE: men 11 mg, women before menopause 14 mg per day.
Good plant sources
Content per 100 g, rounded. Values vary by variety and product.
- Amaranthapprox. 9 mg
- Pumpkin seedsapprox. 9 mg
- Lentils, dryapprox. 8 mg
- Milletapprox. 7 mg
- Chickpeas, dryapprox. 6 mg
- Oatsapprox. 4.5 mg
- Tofuapprox. 3.5 mg
How to make the most of it
- Combine iron with vitamin C, e.g. pepper, lemon or berries.
- Drink coffee and black tea away from meals.
- Soaking, sprouting and fermenting improve absorption.
Matching recipes
Creamy red lentil dal with spinach
A warming dal with red lentils, tomatoes, coconut milk and fresh spinach – quick to cook, filling and ideal for batch cooking.
Chickpea and spinach curry with spelt
An aromatic curry with chickpeas, tomatoes, a little coconut milk and plenty of spinach, served with spelt – ready in 40 minutes.
Lentil salad with beetroot and walnuts
A filling salad of beluga lentils, beetroot, rocket and walnuts with a mustard and cider vinegar dressing – delicious warm or cold.
Mediterranean lentil bowl with roast vegetables and hummus
Beluga lentils with roasted vegetables, rocket, hummus and pumpkin seeds – sunny, filling and great to take with you.
More nutrients
Reference values according to the German Nutrition Society (DGE) for adults unless stated otherwise. DGE reference values