More and more people are discovering the benefits of a vegetarian or vegan lifestyle. Reducing one's carbon footprint and promoting animal welfare are key drivers behind this choice. However, what many people forget in this regard is that eliminating animal foods can cause deficiencies in your diet. A common deficiency in an iron deficiency, but are you at greater risk for this as a vegan? You can read about it in this blog.
Are vegans at greater risk of iron deficiency?
Iron is an essential mineral that our bodies need for transporting oxygen in the blood. Although iron is found in a variety of foods, the type of iron found in plant sources (non-heme iron) is less absorbable than the iron from animal products (heme iron). Vegans thus lack the heme iron sources, such as red meat, poultry and fish, that contribute to more efficient iron absorption in the body.
To improve the absorbability of non-heme iron, vitamin C as a co-factor is essential. Vitamin C improves the absorption of iron in the body. So as a vegan, do you enjoy a nice meal with iron-rich foods like lentils, purslane, turnip greens or seitan? Then make sure to combine this meal with vitamin C-rich foods like red bell peppers, Brussels sprouts or broccoli.
Plant sources of iron
Fortunately, there are several plant sources of iron that vegans can include in their diet:
- Lentils: Lentils are not only an excellent source of protein, but they are also rich in iron.
- Spinach: Spinach contains vitamin C in addition to iron, which can improve the absorption of non-heme iron.
- Nuts and seeds: Almonds, cashews, pumpkin seeds and sesame seeds are good sources of iron.
- Quinoa: Quinoa is a complete source of protein and also contains significant amounts of iron.
- Tofu and tempeh: These soy products are not only rich in protein but also contain iron.
- Dried fruits: Raisins, apricots and plums are examples of dried fruits that contain iron.
The importance of iron-rich foods
Adequate iron-rich nutrition is crucial to prevent anemia and fatigue. It is essential for energy production, the immune system and cognitive functions. If you follow a vegetarian or vegan lifestyle, it is important to pay adequate attention to your iron intake. By eating varied, iron-rich foods and considering supplements if necessary, you can ensure that your body is getting the right amount of iron it needs.
An iron supplement
When you don't get enough iron-rich food, a supplement can help. Our iron bisglycinate naturally also contains vitamin C to optimize absorption, but always get proper advice before starting iron supplements. Do you suspect an iron deficiency? Read more about associated symptoms here and get blood tests at your doctor's office.
When choosing an iron supplement, preferably choose iron bisglycinate for optimal absorption. Preferably take iron between meals and not in combination with calcium-rich foods such as sesame seeds, chia seeds and almonds; this reduces absorption.
Tip: request a personal supplement consultation so you know exactly which supplements, combinations and dosages fit your lifestyle!
