What is Iron?
Iron is a mineral with many functions in the body. It’s most widely known to carry oxygen throughout the body, play a role in growth and development, and take part in the production of energy in our cells.
Why You Need Iron?
Your body needs iron to function properly. Too little will lead to an iron deficiency. Too much can cause iron poisoning. Iron deficiency is the most common nutritional deficiency in the world, affecting about 25% of the global population, particularly young women and children.
Iron found in plants is called Non Heme iron. Iron coming from animals is called Heme Iron. This form is naturally from animal-based sources such as meat, poultry and fish. Such iron is associated with higher risk of heart diseases. This is thought to be because iron can act as a pro oxidant and has shown to be the contributing factor to the development of Atherosclerosis by oxidizing cholesterol to free radicals. Whereas a plant based non-heme iron gives protection against metabolic syndrome and heart diseases.
What are Free Radicals? These are unstable atoms that can damage cells, causing illness and aging. A diet high in saturated fat (meat and animal fat) with no or low anti-oxidants rich foods can lead to oxidative stress generating more free radicals in the body generating a host of illnesses in the body.
Researches have shown that just an increase of about 1mg/day of Heme iron intake increases the risk of cardiovascular diseases by up to 28%.
Other effects of meat on our body;
Heme iron from meat also contains pro-inflammatory long chain Omega-6, arachidonic acid associated with of anti-aging and cancer-associated properties.
The endogenous hormones (produced or synthesized within the organism like when you eat flesh of other animals) like IGF-1 and some hormones that are implanted in animals for obtaining more growth and size of meat/chicken.
The buildup toxins that add up in our food chain such as pesticides like DDT, formaldehydes, etc. which is ingested by the animals through their feeds.
The IARC (The International Agency for Research on Cancer) suggest that there are DNA damaging compounds formed when meat is cooked by processes such as grilling, baking, roasting, broiling basically anything above steaming or stewing. Also strong evidence suggests that the formation of NOCs (N-nitroso compounds) from eating meat and processed meat contributes to the carcinogenic mechanism in the body (cancer causing). These are carcinogens formed inside our gut when we eat the meat.
The mechanism by which each type of iron is absorbed by the body are-
Heme iron and non-heme iron are both absorbed in the small intestine, but via different mechanisms. Heme iron is absorbed fully through the gut wall intact, regardless of how much we need. Non-heme iron absorption is more carefully controlled, as it is more readily absorbed when the body has need for iron — a protective measure for iron overload.
Concern people may have about a Vegetarian, Vegan or a Plant Dominant Diet in regards to Iron?
It is commonly thought that vegetarians (people who exclude meat, poultry and seafood from their diet, but include dairy foods and/or eggs) and vegans (those who exclude all animal products) may be more prone to iron deficiency. Additional concerns that the absorption might also be hindered due to the anti-nutrient content such as phytate in plant based foods.
However, phytate isn’t a bad guy after all and we must not fear them. Although, removal of phytic acid increases bioavailability of many nutrients and thus nutritional value of a meal.
There are several methods which are developed for removal of phytic acid from grains
- Fermentation
- Milling and Soaking
- Germination
Another culprit that can affect iron absorption is Tannins. These are compounds commonly found in black tea, espresso, coffee, and red wine. Best is to avoid such beverages with meals. And only consume it after an hour or so if iron is your concern.
Two other nutrients to keep in mind are Calcium and Vitamin C. High doses of calcium may reduce the absorption of iron. If taking supplemental calcium, consider avoiding doses at mealtimes. Always best to consult your physicians for exact recommendations.
When it comes to Vitamin C, foods rich in Vit.C helps with iron absorption. Hence, enjoy iron-rich foods along with vitamin C-rich sources, such as citrus fruits, amla (Indian goose berry), leafy greens, kiwis, strawberries, bell peppers, potatoes, and broccoli.
Other plant sources of non-heme Iron- One can find non-heme iron in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads.
Foods like cooked tofu, cooked soya beans, cooked tempeh, beans, sesame seeds, nuts such as cashew, macadamia, pistachio, almonds and hazelnuts, green peas, poppy seeds, spinach, pomegranate, dates, brown rice, nut butter like hazelnut are all healthy plant sources of iron. Focus on these foods on a weekly basis.
Here are some basic ways to get creative in the kitchen and start experimenting with adding
- Leafy greens to your dal with a hint of lemon juice.
- Adding orange juice dressing in your greens salad.
- Adding bell peppers in your stir fries with tofu or Seitan
- Adding tomatoes to your curries made with beans and lentils.
- A garnish of lime juice on your Thai curry.
- Addition of lemon juice in salad dressings and dips.
Some of the symptoms of Iron Deficiency Anemia are:
- Fatigue, weakness
- Lightheadedness
- Confusion, loss of concentration
- Sensitivity to cold
- Shortness of breath
- Rapid heartbeat
- Pale skin
- Hair loss, brittle nails
- Pica: cravings for dirt, clay, ice, or other non-food items
It’s also important to keep in mind that those of us following a plant-based lifestyle generally have lower iron stored in the body. It is not necessarily a bad thing to have a low iron as studies have shown that having higher iron stores may increase stress in the body and the risk of certain diseases. . When our iron stores are low, we may be able to absorb more iron from foods.
Iron Supplements
Taking iron supplements can come with its own baggage. If your blood report shows a low level of iron or you are diagnosed with Anemia, your doctor will guide you on steps to get your levels in balance. Supplements may cause symptoms like constipation or diarrhea, nausea or vomiting. Increased risk of disease, such as heart disease, liver dysfunction. Consistent consumption of iron rich foods alongside vitamin c rich foods will be the best dietary choice. There are plant based Iron supplement too in the market which can be easier and milder on the stomach. Ask your doctor for recommendation.
Conclusion-
It’s important to know that Vegans or Plant Based diet following people may have in general lower iron stores which may not a bad thing after all. When the reserves are low, the body naturally starts absorbing more iron from the foods available. So the idea is to make a balanced food choice everyday. More than worrying about your iron levels, observe your symptoms. If you experience any of the above symptoms then get a test to be sure. After, work on your lifestyle and diet first along with supplements if advised by your doctor.
Note: Always consult your GP/PHYSICIANS. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.
