🌱Can vegans get enough iron?🌱
✔️Brown Rice & Spinach
✔️Corn & Carrot
✔️Black Bean & Parsley
✔️Jalapeño & Chilli
✔️Paprika Dusted Avo
FIRSTLY 👉🏻 What is the difference between animal and non-animal sources?
There are two types of iron👇🏻
1️⃣Heme, which is found in animal foods, and
2️⃣Non-heme, which is found in plants.
Heme iron is better absorbed than non-heme iron. .
🌱So then how do vegans get enough?🌱
🌸The RECOMMENDATIONS for vegetarians are X1.8 higher than the general population.
🌸When you only consume non-heme iron as a vegetarian/vegan, your body adjusts and increases its uptake to suit its needs. With plant-based diets being super rich in non-heme iron and vitamin c, it is no doubt why we DON’T see a greater incidence of vegans being clinically iron deficient!
Things to keep in mind👇🏻👇🏻👇🏻
What INCREASES iron absorption?
✔️Vitamin C (oranges, capsicum, dark leafy greens etc)
What DECREASES iron absorption?
✖️Tea, coffee & wine at meal times
✖️Foods high in calcium or calcium supplements
🌸If you are worried about your iron levels it is recommended to consume each of these ‘inhibitors’ either an hour before or after your meal to avoid a decrease in absorption at meal time! If you are not worried about iron levels you don’t have to worry about the timing!
🌱So overall do vegetarians have lower iron stores than omnivores?🌱
🌸Yes, but it’s important to note that vegans do not have higher rates of anemia (iron deficiency). In the research, many vegetarians’ stores are “low-normal,” but this does not mean less than ideal!
🌱What are some the best sources?🌱
Legumes 👉🏻Lentils, Soybeans, Tofu, Tempeh, Lima Beans
Grains👉🏻Quinoa, Fortified Cereals, Brown Rice, Oatmeal
Nuts and seeds👉🏻 Pumpkin, Pine, Pistachio, Sunflower, Cashews, Unhulled Sesame
Vegetables👉🏻Tomato Sauce & Collard greens,
Other👉🏻Blackstrap Molasses & Prune juice