Nutritional Nugget - I is for Iron

March 11th, 2019 - By fooddoctor
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Post by Azmina Govindji @AzminaNutrition

Iron is abundant in red meat and liver, but that doesn’t mean that meat avoiders will be iron-deficient. Many vegetarian and vegan foods provide iron, but since the iron you get from meat is better absorbed than that from plants, you need to be sure you’re having enough of those foods to meet your needs. A type of fibre, called phytate, is often found in plant-based foods, and this binds with minerals such as iron and calcium, making it less available for the body.

3 Top Tips on iron in a plant-based diet:

  1. Choose iron-containing foods such as soya, lentils, beans, dark green leafy vegetables, raisins, fortified breakfast cereals, and grains such as quinoa and brown rice.
  2. Vitamin C helps you to absorb iron from plant-based foods, so have a side salad, or a small glass of fruit juice with meals.
  3. Tea can inhibit iron absorption, so wait an hour either side of your veggie meals before having a cuppa.