What about iron and calcium?
THE VEGAN HAS ENTERED THE CHAT.
Excellent. Actual nutrients, not a gotcha.
Plants have iron, like beans and lentils. It’s a type your body absorbs a bit less easily than the iron in meat. The easy hack: pair it with vitamin C, like a squeeze of lemon or some peppers. Calcium comes from fortified plant milks, tofu made with calcium, and some greens. Spinach is the trick question: it has calcium, but it also has compounds that block a lot of it. So “just eat spinach” isn’t a plan. Check labels and eat a variety. If you’re pregnant or already low on iron, talk to a professional.
THE KEY DISTINCTION
You can get iron and calcium from plants. It just takes a bit of planning.
SHOW ME THE RECEIPTS
NIH Office of Dietary Supplements · 2024
Nonheme iron absorption, dietary requirements and vitamin C. This is a living reference.
NIH Office of Dietary Supplements · 2024
Calcium sources and differences in absorption. This is a living reference.
Evidence and reasoning reviewed 2026-10-14. Philosophical sources clarify reasoning; they do not scientifically settle moral values.