Iron is crucial for keeping various body functions in working order. Having solid iron stores allows the body to create red blood cells, which carry oxygen to your cells and help you feel energized. Plus, iron is involved in healthy immune function, body temperature regulation, and mental concentration, according to the National Institutes of Health (NIH). Signs you’re not getting enough iron, or iron deficiency anemia, may include lack of energy, pale skin, cold hands and feet, and weak nails, per Mayo Clinic.
If you’ve opted for a plant-based diet, iron is one of the nutrients you may find challenging to get enough of because many food sources of this mineral are from animals. A review published in the November–December 2018 issue of the American Journal of Lifestyle Medicine found that vegetarians have a high prevalence of depleted iron stores and are more likely to have iron deficiency anemia than the general population.
One potential reason is that the body absorbs non-heme iron, which is found in certain plant foods, more poorly than heme iron, which is found in certain animal foods, as Harvard Health Publishing notes. If you’re eating only non-heme iron foods, you may need to load up on more of these non-heme sources than you think, and other tactics like combining non-heme iron foods with foods that are high in vitamin C and low in calcium can aid absorption and help you hit your daily goals.
That said, don’t overthink it. “It’s generally not difficult with attention to the matter, especially in the U.S. or other affluent countries,” says David Katz, MD, MPH, who is based in Hamden, Connecticut. “There is more risk of low iron (and potentially related anemia) with strict plant-based eating, especially among menstruating women. But judicious food choices can overcome this in most cases.”
Multiple plant foods are good or excellent sources that can help you reach the recommended daily value of 8 milligrams (mg) for men, 18 mg for women, or 27 mg for pregnant women, as the NIH notes. (Despite the impression given by old Popeye cartoons, spinach isn’t your only option — though it can be a smart one.)
Loading up on plant-based iron comes with other potential perks. “Plant-based eating is better for the planet by far,” says Dr. Katz. “It’s kinder and gentler to the animals we don’t raise for slaughter and much better for our own health: less obesity, diabetes, cancer, heart disease, dementia.”
If you find you struggle to get enough iron on a plant-based diet — even by using the options listed below — it may be time to discuss a supplement with your healthcare provider. For many people, though, it’s best to get iron through healthy, whole foods, which are packed with essential nutrients besides iron that can aid optimal health. Not to mention, supplements can come with unwanted side effects like constipation, nausea, and heartburn.
Power up on plant-based iron with these 15 animal-free foods.
from Ketone Blog https://ketone2013.com/15-plant-based-foods-that-contain-iron/
via Keto News
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