A Plant based diet: Are you getting enough Iron?
When choosing to removed meat and dairy form your diet it is imperative that you educate yourself on the vital vitamins and minerals needed to sustain healthy energy levels, immune function and hormone health; its not just protein that needs to be optimal.
A common symptom I see from those following a plant based diet is fatigue, dizziness and muscle weakness, typical signs of inadequate iron levels in the body.
So how much iron do we need daily? It varies between men and women, with women needing a higher dose due the lose of blood through a menstural cycle. Typically men need 8.7mg/d and women 14.8mg/d.
If following a plant based diet then then the following science might be hard to stomach but:
There are two type of Iron; Heme which is found in animal protein and Non Heme which is found in plants.
Heme is found to be better absorbed by the body by 15-35%, where was Non-Heme iron comes in between 2-20%.
Overall, I believe that if you eat a nutrient rich and varied plant-based diet that focuses a balance of legumes, grains, nuts and seeds, abundant in fruits and vegetables, your iron levels should be perfectly optimal. However, if you are suffering from excessive fatigue or weakness, it might be worth paying closer attention to your iron intake and follow some of the above recommendations.
Plant based iron sources include:
Legumes: lentils, chickpeas, black beans, soy beans, tofu
Grains: quinoa, brown rice, rolled oats,
Vegetables: spinach, chard, collard greens, kale tomato sauce
Nuts and seeds: cashews, almonds, pine nuts, flaxseed, pumpkin seeds
4 ways Vegans and Vegetarians can absorb more Iron
1. Combine with Vitamin C (Ascorbic Acid)
The power house that is Vitamin C is responsible for aiding our immunity, ability to heal wounds, form and maintain collagen as well as being a powerful antioxidant. Combining vitamins C rich foods such as citrus fruits, broccoli, kale, peppers, spinach and potatoes with your plant based iron sources supports the bodies ability to absorb the much needed iron. Think of adding spinach to your tomato based sauces, or adding in orange or kiwis to your leafy salads.
2. Limiting caffeine around meal times
Coffee and Tea, both high in tannins, have been shown to disrupt the bodies ability to absorb iron. It is advised that caffeine is avoided both during and after a meal is consumed (1)
3. Cook in a cast-iron skillet/Pan
Ok bear with me on this one. Studies have shown that through the heating and cooking process iron can be transferred to the food. An interesting study in Cambodia found that adding an iron ‘fish’ to the cooking of meals leached enough iron into the foods that it increased iron levels for a short period of time. Further studies are needed in this area so relying on this only is not advised.
4. Prioritise vitamin A and Beta-Carotene rich foods
Vitamin A is another key component to a healthy diet, helping to maintain healthy vision, support your immune system and bone growth. Beta-Carotene is what gives foods such as carrots and peppers their bright red and orange colour and the body turns this into Vitamin A.
One 1998 study found that Vitamin A and beta-carotene may form a bond that inhibits negative iron absorption. The same study saw that in the presence of vitamin A iron absorption increased up to 200% for rice, 80% for wheat and 140% for corn.
Overall, I believe that if you eat a nutrient rich and varied plant-based diet that focuses a balance of legumes, grains, nuts and seeds, abundant in fruits and vegetables, your iron levels should be perfectly optimal. However, if you are suffering from excessive fatigue or weakness, it might be worth paying closer attention to your iron intake and follow some of the above recommendations.