More and more people are discovering the benefits of a vegetarian or vegan lifestyle. Reducing the ecological footprint and promoting animal welfare are important motivations behind this choice. What many people forget, however, is that eliminating animal products can lead to deficiencies in your diet. A common deficiency is iron deficiency, but do vegans have a greater risk of this? You can read about it in this blog.
Do vegans run a greater risk of iron deficiency?
Iron is an essential mineral that our body needs for the transport of oxygen in the blood. Although iron is found in various foods, the type of iron found in plant-based sources (non-heme iron) is less absorbable than the iron from animal products (heme iron). Vegans therefore miss the heme iron sources, such as red meat, poultry, and fish, which contribute to more efficient iron absorption in the body.
To improve the absorption of non-heme iron, vitamin C as a cofactor is essential. Vitamin C improves the absorption of iron in the body. So, if you are a vegan enjoying a delicious meal with iron-rich products such as lentils, purslane, turnip greens, or seitan? Make sure you combine this meal with vitamin C-rich foods such as red bell pepper, Brussels sprouts, or broccoli.
Plant-based sources of iron
Fortunately, there are several plant-based 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: In addition to iron, spinach also contains vitamin C, 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 protein source and also contains significant amounts of iron.
- Tofu and tempeh: These soy products are not only rich in protein but also contain iron.
- Dried fruit: Raisins, apricots, and plums are examples of dried fruit that contain iron.
The importance of iron-rich nutrition
Sufficient 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 sufficient attention to your iron intake. By eating varied, iron-rich foods and possibly considering supplements, you can ensure that your body gets the right amount of iron it needs.
An iron supplement
If you don't get enough iron-rich food, a supplement can offer a solution. Our iron bisglycinate of course also contains vitamin C to optimize absorption, but always seek good advice before starting iron supplements. Do you suspect an iron deficiency? Read more about the associated symptoms here and have your blood tested by your GP.
When choosing an iron supplement, preferably choose iron bisglycinate for optimal absorption. It is best to take iron between meals and not in combination with calcium-rich foods such as sesame seeds, chia seeds, and almonds, as this reduces absorption.
Tip: request a personal supplement consultation so you know exactly which supplements, combinations, and dosages suit your lifestyle!
