Getting enough iron from your diet is crucial for your health. It’s essential to the production of haemoglobin (a protein found in red blood cells that carries oxygen around the body) and helps to maintain healthy immune function and keep our energy levels stable.

Because of the blood loss and production that occurs during menstruation and pregnancy, premenopausal women need more iron than men; according to the NHS, women aged 19–49 need 14.8mg of iron per day, compared to just 7.8mg for men and postmenopausal women (although women who are pregnant or have heavy periods may need more iron, so you should speak to your GP if you’re concerned you’re not getting enough).

If you’re a meat eater, it’s likely you’re already hitting this number. Red meat, poultry, fish and eggs are all rich in heme iron, a type of iron that is easily absorbed by the body. If you’re vegetarian, vegan or just trying to cut down your meat intake, getting enough iron can prove a bit trickier. Plant-based iron sources tend to have lower amounts of iron, and the iron they contain is non-heme iron, which is harder for us to absorb.

5 key sources of plant-based iron (and how to increase absorption)