Iron is a vital mineral that plays a key role in various bodily functions.
There are two types of iron:
Heme iron: Found primarily in animal tissues like beef, lamb, kangaroo, chicken, and fish, with especially high levels in organ meats like liver and kidney. This form of iron is the most readily absorbed by the body.
Non-heme iron: Present in both plant and animal foods, non-heme iron is found in plant-based options like legumes, whole grains, dark leafy greens, nuts, seeds, and iron-fortified cereals and breads. It is less efficiently absorbed than heme iron, so vegetarians and vegans may need nearly double the daily iron intake compared to those who consume animal products. Great plant sources include lentils, beans, fortified cereals, broccoli, dried fruits, and leafy greens.
Functions of Iron:
Production of haemoglobin , which helps to make red blood cells
Transport of oxygen around the body, including the brain
Energy production
Enzyme function - Many enzymes in your body contain iron
Maintaining a healthy immune system
For those on a plant-based diet, meeting iron needs can be challenging due to the reduced absorption of non-heme iron, the type found in plants. Because of this, vegans and vegetarians need approximately 1.8 times more iron than non-vegans to meet their requirements.
For example, adult men typically need 8 mg per day, while vegan men need 14.4 mg. Women’s requirements are even higher, with a recommended 18 mg for non-vegans and 32 mg for vegans.
While these numbers may seem high, you can still meet your iron needs with a few easy dietary strategies to boost absorption and optimise iron intake. Here’s how.
Pair Iron-Rich Foods with Vitamin C:
Vitamin C can enhance the absorption of non-heme iron by converting it into a form that's more easily absorbed.
Pairings to Try:
Lentil Soup with Tomatoes or Red Peppers: Lentils are an excellent source of iron, and adding tomatoes or red bell peppers boosts vitamin C.
Nuts eg) Cashews + dried fruit
Chickpeas with Lemon Juice: Squeeze fresh lemon juice over hummus, falafel, or chickpea salad to increase vitamin C intake
Tofu Stir-Fry with Broccoli and Snap Peas: Tofu and broccoli are both iron-rich, while snap peas and a splash of lime or orange juice add vitamin C.
Avoid tea and coffee at meal times:
Tea and coffee contain compounds called tannins. Tannins can interfere with iron absorption.
A cup of coffee can reduce iron absorption by approx 39% and tea can decrease absorption by 64%
Ensure to consume tea/coffee at least 1-2 hours before or after iron rich foods.
Avoid Calcium-Rich Foods and zinc supplements with Iron:
Calcium and zinc compete with iron for absorption, so it’s best to separate calcium-rich foods (such as supplements and fortified plant milks) from iron-rich meals. Zinc supplements can also interfere with iron absorption
Aim to have them at different times of the day for maximum benefit
Cook your high iron dark leafy green vegetables:
Cooking increases the amount of available non-haem iron in vegetables. For example, the body absorbs 6% of the iron from raw broccoli, compared to 30% from cooked broccoli.
Make sure to cook your spinach, kale and broccoli to increase the amount of iron absorbed.
Summary:
- Pair iron rich foods with foods high in vitamin C to increase iron absorption.
- Avoid having tea and coffee with iron rich meals, wait at least 1 hour.
- Avoid calcium and zinc supplements with Iron supplements/high iron foods
- Make sure to cook your greens such as spinach, kale and broccoli
Reference:
1. http://www.nhmrc.gov.au/sites/default/files/images/nutrient-refererence-dietary-intakes.pdf
Author: This blog post was written by Melissa D'Elia (APD)
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Disclaimer: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis or treatment. Please consult with your Dietitian or GP for individualised advice.
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