Vegan Foods Rich In Iron Content – Deficiency, anemia, fatigue are the words that come to mind when mentioning veganism. Wrongly, it would seem.
Check the next review of the various natural Sources Containing High Iron for those at risk of nutritional deficiencies.
Vegan Foods Sources With High Iron Content
First A Brief Little vocabulary lesson
• Ovo vegetarians refuse dairy products, but allow eggs.
• Lacto vegetarians do not consume eggs but do not refuse dairy products.
• Vegans do not eat any animal products or by-products (including honey).
• Vegetarians practicing vegetarianism consume absolutely no food of animal origin, eat organic, do not drink alcohol, and refuse to wear materials of animal origin (leather, silk, wool).
The Importance Of Iron
Indispensable to our body, iron allows red blood cells to transport oxygen to our cells. However, the iron contained in plants, known as non-heme iron (in contrast to heme iron, of animal origin), is assimilated by the body only up to 5% (compared to 25% for heme iron).
- Fortunately, there is a way to improve this score: consumption in the same meal containing vitamin C. An orange juice multiplies by 3 the absorption of non-heme iron; papaya juice by 7.
- Soaking vegetables before consuming them, sprouting cereals are other “tips” well known to vegans for improving their iron intake.
- Phytates, phosphorous compounds bind to iron and prevent its good absorption by the intestine.
- And because of the iron has its allies, it also has its enemies: such as tea tannins, in particular, inhibits the assimilation of iron, and, to a lesser extent, coffee, cocoa, certain spices, but also calcium.
As for supplementation, beware: excess iron is as harmful as its deficiency. If in doubt, it is best to speak to your doctor and have a blood test.
Adopting the vegan diet means opening up to new foods, new flavors, new cooking methods. Legumes, seeds, and grains have their place in this diet. They are, alongside fruits and vegetables, the key to balance.
Vegan Sources For Iron
Vegan Foods High In Iron: seaweed, spirulina, lentils, parsley, watercress, pumpkin seeds, tofu, miso, wheat germ, nuts, raisins, sunflower seeds, pine nuts, spinach, dried figs, avocado, beetroot; eggs and dairy products for vegetarians.
Vegan Foods rich in vitamin C To Boost Iron Absorption: citrus, kiwi, strawberry, tomatoes, cruciferous (cabbage, broccoli, cauliflower), pepper, blackcurrant, papaya, guava.
6 Vegan Foods Rich In Iron
How to avoid anemia when you don’t eat meat? Many plant-based foods contain essential nutrients like iron. Discover a few to vary your recipes.
Just because you don’t eat ground beef doesn’t mean you have to have anemia. Fortunately, nature offers us a wide choice of delicious foods rich in minerals, vitamins, and trace elements, including iron. Here are a few examples.
6 Vegan Foods That Have Iron
About 30 grams of pumpkin seeds contain one milligram of iron, which represents 5% of the recommended daily quantity. By chewing on them raw, or roasted for 15-20 minutes in a pan, you can enjoy their benefits as well as their flavor.
Stop the preconceived ideas and ordeal of the school canteen! The Brussels sprouts undergo a very bad reputation (taste), however, they are excellent for health, and may even delight your taste buds.
These little sprouts help you fill up on iron, and also provide you with fiber, antioxidant nutrients, and vitamins.
Perfect for vegans, lentils are low in calories, high in fiber, and full of protein, as well as iron. Like many legumes, they also help us fight cancer risks, says the Reader’s digest website.
A portion of cooked spinach contains both iron and vitamin C, which makes it easier to absorb. Eating them raw is also a balanced option, but cooking will produce more iron.
Thanks to its magnesium intake, a handful of spinach also helps keep the intestine healthy.
This very simple food is rich in iron and vitamin B, two nutrients that help fight fatigue, and also rich in fiber.
Add it to your vegetable dishes, and, why not, instead of industrial cereals for breakfast, adding milk substitutes and sugar.
This is the good news after Brussels sprouts: chocolate (dark) contains iron. Eating it moderately helps maintain the nutritional balance of our meals.
So do not hesitate to bite into a homemade vegan chocolate cake, or give yourself a few squares in the event of a sugar craving.
Diversity above all
A balanced vegan diet requires above all a diversified diet. Meals consisting only of vegetables and starchy foods (rice, potato, dough) can effectively lead to deficiencies. But plant products are much more varied!
The food pyramid of the vegan diet
• 6 to 12 servings of whole grains, bread, pasta per day
• 3 to 5 servings of vegetables
• 2 to 4 servings of fruits
• 2 to 3 servings of oilseeds, seeds, tofu
• moderately: fats and vegetable oils