Soybeans as well as most soy products are excellent dietary sources of iron. A serving of cooked soybeans provides almost 50% DV, while a glass of soy milk provides about 6% DV.
Why should we eat various foods rich in iron?
Iron is a key component of hemoglobin; a protein of red blood cells that transfers oxygen from the lungs to the tissues.
Also, iron is essential for muscle metabolism, healthy connective tissue, energy metabolism, cellular functioning, physical growth, neurological development, and the synthesis of some hormones, amino acids, and collagen.[1,2]
Iron deficiency is the most common nutritional deficiency worldwide, though! It may lead to serious side effects, such as gastrointestinal disturbances, impaired cognition, weakened immune function, fatigue, and low body temperature. Moreover, iron deficiency during pregnancy may increase the risk of premature delivery, and miscarriage.[3]
How much iron do we need a day?
The recommended daily intake of iron is 18 mg for women of reproductive age, and 27 mg for pregnant women.
Adult men and women older than 51 years require only 8 mg of iron a day.
As women require high dosages of iron, they may have a hard time to meet their daily needs from food. They may benefit from taking a dietary supplement.
You’ll find a wide variety of iron supplements on iHerb.
Are soybeans rich in iron?
Soybeans are excellent dietary sources of iron. The regular consumption of soybeans as well as other soy products can improve the iron status of iron-deficient people.[4]
Actually, they’re the richest beans in iron, containing 5.14 mg of iron per 100g. A serving of cooked soybeans contains 8.84 mg of iron. or 49% of the recommended daily intake.[5]
Is soy milk rich in iron?
Soy milk can help us meet our daily iron needs as well. It naturally contains approximately 0.37 mg of iron per 100g.
Moreover, a glass of soy milk provides between 0.9 and 2 mg of iron. So, a glass of soy milk provides 5-11% of the recommended daily intake.
Most soy milks provide about 6% of the DV (Daily Value) per serving, though.
Moreover, soy milk has fewer calories and less saturated fats than cow’s milk.
The best time to drink soy milk is at breakfast. Also, you could drink soy milk late at night. It could help you sleep better at night.
Soy milks aren’t fortified with synthetic iron. They’re naturally rich in iron. Some soy milks are getting fortified with certain vitamins, such as vitamin B12, though. Common plant-based foods don’t contain any vitamin B12.
You can find a wide variety of organic soy milks on Amazon.
What’s the iron content of other soy products?
Almost all soy products are good dietary sources of iron. A serving of tofu provides 23% DV. Also, edamame and tempeh consumption can help us meet our daily iron needs.
| iron (mg) per 100g | iron (mg) per serving | % RDI | |
| soybeans | 5.1 | 8.8 | 49% |
| soy flour | 9.5 | 8 | 45% |
| tofu | 4.9 | 4.2 | 23% |
| soy protein isolate | 14.5 | 4.1 | 23% |
| edamame | 2.3 | 3.5 | 19% |
| tempeh | 2.1 | 1.8 | 10% |
| soy milk | 0.37 | 0.93 | 5% |
| miso soup | 0.33 | 0.79 | 4% |
| soy sauce | 2.38 | 0.14 | 1% |
On the other hand, miso soup and soy sauce aren’t particularly rich in iron. They contain low amounts per serving.
Do we absorb the iron of soy?
As a rule of thumb, iron of plant-based is poorly absorbed. We only absorb between 5% and 12% of nonheme iron (iron in plants).
However, iron-deficient people can absorb much higher doses of iron from food. People with low levels of iron can absorb up to 27% of iron from soy products.[6]
In contrast, the bioavailability of iron from mixed diets containing both animal-based and plant-based foods is up to 18%. Animal-derived foods, like meat, poultry, and seafood, enhance iron absorption.
Furthermore, we could increase the absorption of iron by eating plenty of foods high in vitamin C. Vitamin C enhances iron absorption as well. Common foods high in iron and vitamin C are kale and spinach.
On the other hand, better avoid consuming whole grains and beans with other foods high in iron. Phytates and polyphenols in these foods significantly inhibit iron absorption.
High amounts of calcium might reduce the bioavailability of iron as well. Thus, better to avoid consuming too much milk and dairy with foods high in iron.
In any case, healthy people, who follow a well-balanced diet, probably get more than enough iron. After all, there are many foods rich in iron.
How to consume soy-based foods to boost iron intake?
If you’re looking to boost your iron intake using soy-based foods, here are some diet ideas that incorporate soy products rich in iron:
- Tofu Stir-Fry: Stir-fry tofu with a variety of colorful vegetables. Pair it with a side of quinoa or brown rice for a nutrient-dense and iron-rich meal.
- Edamame Salad: Toss boiled edamame with a mix of fresh vegetables, such as cherry tomatoes, cucumber, and bell peppers. Drizzle with a citrusy dressing for a refreshing, iron-packed salad.
- Tempeh Tacos: Crumble tempeh and cook it with taco seasoning. Fill whole-grain taco shells with the seasoned tempeh, and add toppings like lettuce, tomatoes, and salsa.
- Smoothie bowl with soy milk: Blend soy milk with frozen berries, banana, and a handful of spinach for a vibrant and iron-rich smoothie bowl. Top it with nuts, seeds, and sliced fruits.
- Soy-based Smoothie: Blend soy milk with a frozen banana, a tablespoon of peanut butter, and a handful of kale for a nutrient-packed and iron-rich smoothie.
- Soy yogurt Parfait: Layer soy yogurt with granola, fresh berries, and a sprinkle of nuts or seeds for a delicious and iron-packed parfait.
- Soy-based Burrito: Fill a whole-grain tortilla with scrambled tofu, black beans, spinach, and salsa for a protein and iron-rich breakfast burrito.
- Vegan soy Burger: Make a homemade vegan burger using soy protein or tempeh. Serve it on a whole-grain bun with your favorite toppings.
- Soy-based energy Bites: Make energy bites using soy protein powder, oats, nut butter, and a touch of sweetness. Roll into bite-sized balls for a convenient and iron-boosting snack.
Common foods high in iron
Common foods high in iron are meat, poultry, fish, eggs, whole grains, beans, seeds (e.g. pumpkin seeds), nuts (e.g. almonds), potatoes, chocolate, and many fruits and vegetables.
Drinking certain fruit juices could boost your daily iron intake as well.
Are soy products good for you?
Soybeans have a superior nutritional value. Not only they’re rich in fiber and high-quality plant-based protein, but they’re also packed with vitamins, minerals (e.g. calcium), and antioxidant compounds.
First, all soy products support weight loss.
Furthermore, soy milk could be a great plant-based alternative to cow’s milk in your favorite banana smoothie recipes. Moreover, as soy milk is low in sugar, it could be a great ingredient for keto smoothies.
Most noteworthy, soybeans are the richest food in isoflavones. Isoflavones are polyphenolic compounds with many health benefits.
Isoflavones can help maintain blood vessel health, help support cellular health, and significantly increase the antioxidant status of the body! Soy isoflavones may reduce the risk of cardiovascular heart disease, cancer, menopausal symptoms, and osteoporosis! Also, they may help improve insulin sensitivity, and reduce inflammations in the body.[7,8]
If consumed instead of animal protein, soy products may reduce the serum concentrations of LDL-cholesterol and triglycerides. Fermented soy foods may have a beneficial effect on diabetes and blood pressure as well.[9]
Furthermore, soy foods may alleviate hot flashes and improve skin health.
Isoflavones are plant-derived compounds with estrogenic activity. They’re classified as phytoestrogens. Due to their high content of these phytoestrogens, many people think that soy foods are bad for our health.
Soy foods aren’t bad for you, though. Many studies support the safety and benefits of soy foods. For instance, according to the European Food Safety Authority, isoflavones in soybeans don’t adversely affect the breast, thyroid or uterus of postmenopausal women.
