Plant Shift

love ♥ living ♥ vegan

Following a plant-based or vegan lifestyle, is about food, drink, clothes, shoes, body treatments, hair products and more. 

It's a conscious decision to think, walk and possibly, talk a better lifestyle. 

I support individuals who are thinking about making the shift, as well as, those who have already begun their plant-based journey.

Filtering by Tag: nuts

How do vegans get enough iron if they don't eat meat?

It's funny, as a vegetarian, I didn't get asked about where I source iron from. However, when I shifted to a vegan diet, one of the questions I'd be asked is 'But where do you get your iron from? Don't you need to eat meat for it?' Some of us are comfortable in answering such questions, others don't want to, and for some, they'd like something to help them articulate a response.

Whichever category you fall into, it's worth reading what Gary L. Francione & Anna Charlton have to say about vegans and iron.

But…Will I get enough iron if I don’t eat meat?


We need iron for the formation of blood. Women need more iron than do men and pre-menopausal women, and especially pregnant women, need more than post-menopausal women. Iron is a central part of hemoglobin, which transports oxygen from the lungs to our tissues. It is also a constituent of certain enzymes. Iron is found in two forms, heme iron, which is about 40% of the iron found in meat, poultry, and fish, and non-heme iron, which makes up the other 60% of iron in animal tissue and all the iron in plant foods. Heme iron is more easily absorbed than non-heme iron and this leads some people to fear that a vegan diet will not have enough iron.

Have no fear.

Studies have shown that iron deficiency anaemia is no more common among vegans than among the population generally. Many plant foods are actually higher in iron than animal foods. Spinach has 15.5 mg. of iron per 100 calories; steak has 0.9 mg. per 100 calories. Lentils have 2.9 mg per 100 calories; a pork chop has 0.4 mg per 100 calories. Whole grains, dried fruits, nuts, green leafy vegetables, seeds, and beans are also good plant sources of iron. Moreover, vegan diets tend to be higher in vitamin C, which increases the absorption of non-heme iron.

It is easy to obtain all the iron you need on a vegan diet, whether you are a man, woman (pre- or post-menopausal, or pregnant) or child. Indeed, it is easier to get all the iron you need from plant foods than from animal foods, and you’ll certainly have to consume fewer calories of plant food to get the iron you need.

Related content

Where do vegans get their protein from?
How do vegans get enough calcium if they don't eat dairy products? 

Link to a book by Gary L. Francione & Anna Charlton: An exploration and rejection of the various excuses — the “Buts” — that keep us eating animal foods.

Seven Deadly Sins: Wealth without work, Pleasure without conscience, Science without humanity, Knowledge without character, Politics without principle, Commerce without morality, Worship without sacrifice.
— Mahatma Gandhi

How can we enjoy a more diverse range of fruits and nuts without the problems of pest and disease?

Like many others, I believed that we can only enjoy a more diverse range of fruits and nuts by importing them in to the country. I hadn't really thought about the problems of pest and disease, because my thought stopped at 'we couldn't grow them here.' This video explains that the usage of land has become monotonous and we are being forced to import items which we could grow ourselves!

Some of the positive impacts caused by going plant-based would be:-

  • more diversity of fruit, nuts and shrubs
  • there would be LESS pest and disease problems
  • more tree habitats
  • a positive effect on climate change

What other points did you grasp from this video?

More about this film...

The entire film lasts 30 minutes. It explores the benefits of being vegan. Some of these are: -

  • an exciting lifestyle
  • eating delicious food
  • consuming healthy food
  • tackling the ethics behind making this shift
  • global challenges that we face now and in the future.

It was produced by The Vegan Society.

Will you make the connection and become part of the solution?

"The single greatest lesson the garden teaches is that our relationship to the planet need not be zero-sum, and that as long as the sun still shines and people still can plan and plant, think and do, we can, if we bother to try, find ways to provide for ourselves without diminishing the world." Michael Pollan