How to Get Enough Iron on a Vegetarian or Vegan Diet

How to Get Enough Iron on a Vegetarian or Vegan Diet

How to Get Enough Iron on a Vegetarian or Vegan Diet

Introduction : 

Iron is a vital mineral that helps transport oxygen throughout the body and supports various functions, such as energy production, immunity, and brain health. 

However, not all sources of iron are equal. Animal products, such as meat and seafood, contain a form of iron called heme iron, which is more easily absorbed by the body than the nonheme iron found in plant foods.

If you follow a vegetarian or vegan diet, you may wonder how to get enough iron from plant-based foods. 

The good news is that there are plenty of iron-rich vegetarian and vegan foods that can help you meet your daily needs. 

In this article, we will list some of the best sources of iron for vegetarians and vegans, and provide some tips on how to enhance your iron absorption from plant foods.

Cannellini Beans :

Cannellini beans, also known as white kidney beans, are another excellent source of iron for vegetarians and vegans. 

One cup of cooked cannellini beans provides 5.2 mg of iron, which is about 29% of the RDI for men and 14% for women. 

Cannellini beans are also high in protein, fiber, and other minerals and plant compounds.

Several studies have shown that eating beans can reduce your risk of heart disease and related conditions . 

You can use cannellini beans in tacos, chili, soups, salads, and bean dips. Other types of beans that are high in iron include garbanzo beans (chickpeas), black-eyed peas, and red kidney beans.

Lentils

Lentils are one of the most nutritious legumes, as they are rich in iron, protein, and fiber. One cup of cooked lentils provides 6.59 mg of iron, which is about 37% of the recommended daily intake (RDI) for men and 18% for women. Lentils also contain other important nutrients, such as B vitamins, magnesium, potassium, and zinc.

Eating lentils regularly may lower your risk of diabetes, obesity, cancer, and heart disease, according to some studies. You can add lentils to soups, stews, curries, salads, and other dishes for a hearty and healthy meal.

Tofu

Tofu is a soy product that is made by coagulating soy milk and pressing it into solid blocks. It is a popular meat substitute among vegetarians and vegans because it contains a good amount of protein, iron, and calcium. 

A half-cup serving of tofu provides 6.65 mg of iron, which is about 37% of the RDI for men and 18% for women. Tofu also contains about 10 g of protein per serving.

Some research suggests that eating soy products may lower your risk of heart disease, breast cancer, and prostate cancer. 

Tofu comes in different textures, such as firm, soft, and silken. You can grill or fry firm tofu to use as a meat substitute, add soft tofu to casseroles, and blend silken tofu with cocoa powder and a sweetener to make a delicious chocolate dessert.

Amaranth

Amaranth is an ancient grain that is gluten-free and has a nutty flavor. It is a great source of iron for vegetarians and vegans because it provides 5.17 mg of iron per cooked cup, which is about 29% of the RDI for men and 14% for women. A

maranth also has over 9 g of protein per cup and contains many other essential nutrients, such as fiber, manganese, and magnesium.

Amaranth can be cooked like rice or quinoa and used as a base for salads or bowls. You can also pop amaranth like popcorn and enjoy it as a snack or add it to granola bars or muffins.

Tips to Boost Your Iron Absorption : 

While there are many plant-based foods that contain iron, the nonheme iron in these foods is not as well absorbed by the body as the heme iron in animal products. 

However, there are some ways to increase your iron absorption from plant foods:

Eat foods that are rich in vitamin C along with iron-rich foods. Vitamin C enhances the absorption of nonheme iron by converting it into a more bioavailable form. 

Some examples of vitamin C-rich foods are citrus fruits, strawberries, bell peppers, broccoli, tomatoes, and kiwi.

Avoid drinking tea or coffee with your meals. These beverages contain compounds called polyphenols that can inhibit the absorption of nonheme iron. 

Instead, drink water or juice with your meals or wait at least an hour after eating before having tea or coffee.

Cook your food in a cast-iron skillet. This can increase the iron content of your food, especially if you cook acidic foods, such as tomatoes or lemon juice, in the skillet.

Avoid eating calcium-rich foods or taking calcium supplements at the same time as iron-rich foods. Calcium can interfere with the absorption of both heme and nonheme iron. 

If you need to take calcium supplements, do so between meals or at least two hours before or after eating iron-rich foods.

Conclusion :

Iron is an important mineral that you can get from a variety of plant-based foods. 

By choosing the right foods and following some simple tips, you can meet your daily iron needs without eating meat or taking supplements. 

This can benefit your health in many ways, such as improving your energy levels, immunity, and brain function.

Content Source Courtesy : https://www.medicalnewstoday.com/articles/323902#summary