Vegan Diet: Maintaining Healthy Iron Levels

Iron is an essential mineral for the human body, and a deficiency can lead to anemia and various health problems. There are two types of iron: heme iron, found in animal products, and non-heme iron, found in plant-based sources. Heme iron is more easily absorbed by the body, while non-heme iron is less efficiently absorbed. Vegans, therefore, need to be mindful of their iron intake and include good sources of non-heme iron in their diets. This includes foods such as dark green leafy vegetables, dried beans, nuts and seeds, and iron-fortified products. Additionally, vitamin C enhances the absorption of non-heme iron, so consuming vitamin C-rich foods alongside iron-rich foods can increase absorption. In this article, we will explore the best ways to keep iron levels up on a vegan diet, ensuring adequate intake and absorption of this vital mineral.

Eat vitamin C-rich foods with iron-rich foods

Consuming vitamin C alongside iron-rich foods is a great way to improve your body's ability to absorb non-heme iron. This is especially important for vegans, as non-heme iron is less efficiently absorbed than heme iron, which is found in animal products.

Vitamin C-rich foods include:

• Citrus fruits and juices
• Red or green bell peppers
• Kiwi, strawberries, tomatoes, cantaloupe, and papaya

Breakfast

• Fortified instant oats with strawberries
• Whole wheat bread with sliced bell peppers
• Bran flakes with strawberries
• Tofu scramble with bell peppers

Lunch/Dinner

• Beans on toast with kiwi
• Quinoa salad with lemon or lime juice
• Whole wheat pasta with kale
• Baked beans with kiwi
• Steamed broccoli with tempeh
• Pumpkin seeds with fruit juice

In addition to eating vitamin C-rich foods with iron-rich foods, there are other ways to improve iron absorption. For example, cooking in a cast-iron pan can add small amounts of iron to your food. Soaking, sprouting, and fermenting grains and legumes can also improve iron absorption by reducing the amount of phytates in these foods.

Avoid tea, coffee, and calcium supplements with meals

Tea, coffee, and calcium supplements are all known to hinder the body's ability to absorb iron. This is due to the presence of a polyphenol called tannin, which is a type of antinutrient. Antinutrients are natural compounds that interfere with the absorption of nutrients, and they are most commonly found in legumes, seeds, nuts, and grains.

Tannins are present in tea, coffee, and processed meats, and they can block the absorption of iron from food. In addition, the polyphenol content of coffee and tea also inhibits iron absorption. The stronger the tea or coffee, the less iron is absorbed. One study found that drinking tea with a meal reduced iron absorption by 64%. Another study found that drinking a cup of instant coffee with a bread meal reduced iron absorption by 60-90% compared to drinking only water with the meal.

It is important to note that caffeine alone does not seem to be the main substance interfering with iron absorption. In fact, one study found that caffeine itself only binds to about 6% of the iron from a meal. However, regular coffee consumption may also affect iron storage levels. A large study found that each weekly cup of coffee consumed by elderly people was associated with a 1% lower level of ferritin, a protein that indicates iron storage levels.

Therefore, it is advisable to avoid consuming tea, coffee, and calcium supplements with meals to ensure optimal iron absorption, especially for those at risk of iron deficiency.

Eat lysine-rich foods

Lysine is an essential amino acid that plays a critical role in protein synthesis and maintaining overall health. It is one of nine essential amino acids that the body can't produce on its own, and must be sourced from food.

The average adult needs about 2,000–3,000 mg of lysine daily, depending on factors like weight, age, and activity level.

Legumes

Lentils are an excellent source of lysine, with 1.25 grams in 1 cup of cooked lentils. Other legumes that are rich in lysine include chickpeas, black beans, kidney beans, pinto beans, and white beans, which all provide 1.1 grams of lysine per cup.

Soy-based Products

Tofu is a versatile soy-based food that can be used in a variety of dishes. A quarter of a block of firm tofu contains about 0.7 grams of lysine. Tempeh is also made from soybeans and is a great source of lysine, with about 0.7 grams of lysine in a standard 3-ounce serving.

Grains

Quinoa is a gluten-free grain that is a complete protein, meaning it contains all nine essential amino acids in optimal amounts. It contains a good amount of lysine, with about 0.6 grams per 1 cup. Amaranth is another grain that is a complete protein and a good source of lysine.

Nuts and Seeds

Pumpkin seeds, pistachios, hemp seeds, and spirulina are all good sources of lysine. For example, pumpkin seeds provide about 0.35 grams of lysine per 1-ounce serving, while pistachios contain about 0.3 grams per 1 ounce.

Vegetables

While not as high in lysine as other foods, certain vegetables like spinach, potatoes, and avocado contain moderate amounts of lysine.

Avoid foods high in dietary fibre

It is important to note that iron deficiency can lead to anemia, which is a common nutritional health concern. While iron is available through dietary sources, non-heme iron, which is found in vegan foods, is not as easily absorbed by the body.

Dietary fiber, which is known for its beneficial effects on gut health, can affect the absorption of nutrients in different ways. The physicochemical factors of dietary fiber, such as fermentation, bulking ability, binding ability, viscosity, and gel formation, can influence nutrient absorption.

The presence of fiber and fiber components in a diet can significantly affect iron absorption. For example, the absorption of iron decreased when locust bean gum was introduced to a casein diet compared to whey protein.

Some studies have shown that dietary fiber may decrease blood glucose levels, regulate blood glucose or insulin levels, and stimulate the growth of intestinal microbes.

However, it is essential to note that the effects of dietary fiber on iron absorption vary based on factors such as the type of fiber, the individual dietary iron supplement, sex, and age. Therefore, more research is needed to determine the optimal combination of dietary fiber, iron compound, and dose to enhance iron absorption effectively.

Use cast iron cookware

Using cast iron cookware is a great way to increase your iron intake, especially if you follow a vegan diet. Here are some tips and information on how to incorporate cast iron cookware into your cooking routine:

Benefits of Cast Iron Cookware for Vegans

Cast iron cookware is a simple way to boost the iron content of your meals by as much as 16%. This is particularly beneficial for vegans, who may need up to 1.8 times more iron than meat-eaters due to the different types of iron found in plant-based and animal-based foods. Heme iron, found in animal products, is more easily absorbed by the body, whereas non-heme iron, found in vegan foods, is not as readily absorbed. By cooking with cast iron, you can increase your iron intake and help prevent iron deficiency anemia, a condition that occurs when your body doesn't have enough iron to produce hemoglobin, the oxygen-carrying component of red blood cells.

Choosing Cast Iron Cookware

Cast iron cookware is a versatile and durable option for any kitchen. It can be used for a variety of cooking methods, including stir-frying, roasting, searing, and even baking. Cast iron skillets, pans, and Dutch ovens are excellent choices for cooking vegetables, tofu, and meat alternatives. They provide an excellent sear and can also be used for shallow or deep frying. Cast iron retains heat well and, with proper seasoning and maintenance, can become naturally non-stick.

Tips for Using Cast Iron Cookware

When using cast iron cookware, it's important to remember that it requires a bit more care than standard stainless steel or non-stick cookware. Here are some tips to keep in mind:

• Seasoning: Cast iron cookware needs to be seasoned regularly to maintain its non-stick properties and prevent rusting. Seasoning involves coating the surface with oil or fat and heating it in the oven.
• Heat Management: Cast iron retains heat very well, so it's important to use only half the heat you would typically use with other cookware.
• Maintenance: Cast iron requires some effort to maintain. It needs to be cleaned and dried promptly after use to prevent rusting. It's also important to avoid using soap or harsh scrubbers, as these can strip away the seasoning.
• Weight: Cast iron is heavier than other types of cookware, so it may not be the best choice for those who prefer lightweight, easy-to-maneuver pots and pans.

Combining with Other Iron-Boosting Strategies

Using cast iron cookware is just one way to increase your iron intake. Combining this with other strategies can further enhance your body's ability to absorb iron:

• Pair with Vitamin C: Eating iron-rich foods together with vitamin C-rich foods can boost iron absorption. Include citrus fruits, red or green bell peppers, kiwi, strawberries, or tomatoes with your meals.
• Avoid Tea and Coffee: Compounds in tea and coffee can reduce iron absorption, so it's best to avoid consuming them with iron-rich meals or shortly after.
• Soak and Sprout Beans and Legumes: Soaking, sprouting, or fermenting beans, lentils, and grains can increase your body's ability to absorb the iron they contain.

Frequently asked questions