How To Get Iron On A Plant Based Diet

Do you have any advice for people with iron deficiency anemia for managing iron levels on a plant based diet. There are two types of iron in food.

Q A Iron On A Plant Based Diet

how to get iron on a plant based diet

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Just remember to have some vitamin c at the same time as your iron rich food as this enhances iron absorption for instance eat tomatoes with your spinach salad.

How to get iron on a plant based diet. The good news is the phytate content of foods is reduced by soaking fermentation and boiling which reduces phytates by 20. Beans dark green vegetables dried fruits blackstrap molasses nuts and seeds and whole grain or fortified breads and cereals will easily provide you with adequate iron. There are lots of factors that affect the amount of iron your body can absorb from your diet.

Please continue to take supplements as directed by your doctor. 25 of the worlds population are iron deficient. Pepper broccoli cabbage brussels sprouts kiwi fruit strawberries and pineapple are also great sources.

Although studies reveal vegetarians typically have lower iron stores there does not seem to be. Because of the lower bioavailability of the plant based non heme sources of iron it is recommended vegetariansvegans consume 18x the amount recommended to those who consume animal products. Non haem iron is not as readily absorbed as haem iron.

In fact they may even provide more dietary iron than an omnivore diet. Haem iron is derived from animal sources meat fish poultry while non haem is derived from plant and dairy sources. Phytate or phytic acid is the most abundant iron inhibitor in plant based diets.

Found in legumes whole grains and nuts phytate binds to iron and prevents it from being absorbed. Good plant sources of iron include lentils chickpeas beans tofu cashew nuts chia seeds ground linseed hemp seeds pumpkin seeds kale dried apricots and figs raisins quinoa and fortified breakfast cereal. Combine them with iron rich foods to maximise absorption.

With that said lets get into some easy tips to increase your iron levels or maintain healthy levels of iron on a plant based diet. Each day your body loses some iron through the gi tract the skin the airways and in sweat equating to 1 mg of absorbed iron per day. Eat plenty of iron rich plant foods.

Vitamin c helps our bodies to absorb iron. More is absorbed when your body is short of iron and less is absorbed when your stores are full. But today im going to cover the ins and outs of ensuring adequate iron intake for those of you who follow a plant based diet.

Get some iron in your breakfast with this creamy steel cut oatmeal. Many plant based foods contain good amounts not just citrus fruits. Here are some tasty examples.

Studies have shown that non haeme iron is associated with greater health benefits and less risks however the absorption rate is lower meaning you have to eat more. The iron found in plant foods is called non haeme iron as opposed to animal products which also contain a different form called haeme iron. The most important factor is your bodys need for iron.

Iron is abundant in plant based diets. It is very difficult to improve levels without topping your iron levels up first so it turns out unless were in the small minority of people who require meat to absorb enough nutrients for healthy bodily function meat. Plant based diets can provide enough iron to prevent deficiency.

A plant based diet is one that focuses on healthful wholefoods and excludes or limits meat and dairy products. Learn more about the benefits and how to follow a plant based diet here.

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