Where do vegans get iron? Nutriciologist named 5 foods rich in this element

Toitumisnõustajate ja tervisetreenerite liidu (ANKZ) president.

What foods do vegans get their iron intake from?

Veganism is one of the branches of the vegetarian type of diet. Unlike vegetarians, vegans completely eliminate animal products from their diet (including honey and gelatin) and do not use things that have been tested on or made from animals (fur and leather clothing).

The vegan type of diet excludes the main sources of heme iron: meat, egg yolks, offal, which can lead to anemia. In such a case, I recommend adding non-heme iron sources, which are found in plant foods, to your menu – to avoid iron deficiency.

What iron is and how it differs

Of course, heme iron, contained in products of animal origin, is assimilated by the body better than non-heme iron. But even this latter should be enough in the diet. Vegans can get adequate non-heme iron from cereals, nuts, legumes and vegetables.

The high ascorbic acid content in most vegan diets promotes better iron absorption. Therefore, I recommend combining iron-rich foods with the main sources of vitamin C – these are rose hips, sweet peppers, currants, sea buckthorn, parsley, dill, Brussels, white or cauliflower cabbage, potatoes, tomatoes, apples, pineapples, and citrus fruits.

Vegan iron is found in all legumes, pistachios, almonds, sunflower seeds, tofu, dried figs and raisins, whole grain bread, soy milk, brown rice, whole grain oats, kale, broccoli, tomatoes and yams.

Which foods for vegans have the most iron

Here are five record-breaking foods for non-heme iron content.

Tatar

Contains more than 8 mg of iron per 100 g of product – this is a record amount of the element. Eating 100 g of cereal, we get about 60% of the daily norm of iron. Buckwheat surpasses meat and seafood in this indicator, in addition, the groats are rich in easily digestible protein, vitamins, minerals and amino acids. Buckwheat is gluten-free, hypoallergenic.

Beans

The main representative of legumes, which gives the body 8.2 mg of iron. Just 80 g of cooked beans contain 10% of the daily norm of this element. Like other legumes, gives a long feeling of satiety, which protects against overeating.

Seesam

Its unroasted seeds are characterized by a high content of non-heme iron: 16 mg per 100 g of seeds, which fully satisfies the daily requirement of iron. Sesame is rich in easily digestible vegetable protein, healthy fats and vitamins A, B, C and E, as well as zinc, magnesium and phosphorus, potassium and calcium.

Sesame oil contains powerful antioxidants that improve digestion and strengthen the immune system. And sesamin, which is present in the seeds, improves skin health and slows down its aging.

Lentils

Another representative of the legume family. It is useful not only for vegans, but also for people with a classic type of diet. Lentils are rich in amino acids, vitamin B1 and folic acid, which is essential for pregnant women and growing fetuses. Lentils are easy to digest and contain 11.8 mg (84% of the daily requirement) of iron per 100 g of product.

Spinat

The most iron-rich representative of greens. In addition to iron, spinach contains folate, lutein, beta-carotene, calcium, vitamins A and E. In 100 g of greens – 15% of the daily norm of iron.

Non-heme iron from spinach is better absorbed due to the high concentration of vitamin C. Greens can be added to scrambled eggs for breakfast, stewed as part of a vegetable stew, put in salads and smoothies. I note that in stewed or boiled spinach, the concentration of iron increases, because heat treatment reduces the amount of oxalic acid, which interferes with the absorption of iron.

Sound nutrition and a balanced diet are very important for the health of a vegan. To ensure that the body does not experience deficiencies on a special type of diet, it is necessary to find analogs of animal products or resort to the help of vitamin supplements.

Before switching to veganism or another branch of vegetarianism, I recommend consulting with a specialist.

What to do to better absorb iron from vegetables

• Cook food only in cast iron skillets to add iron to foods.
• Do not drink tea and coffee during and immediately after meals, as they interfere with the absorption of this element.
• Add iron-containing preparations and sources of vitamin C to your diet, which helps with iron absorption.
• Increase the amount of legumes in the menu, as this is the most available and useful source of the element.

Recipe for vegan lentil patties

Sa pead:

• red lentils – 1 tbsp;
• flax seeds – 2 tbsp. tbsp;
• buckwheat flour – 5 tbsp. tbsp;
• ghee oil – 70 ml;
• water – 2 cups;
• dill – 3 sprigs;
• Himalayan salt and ground black pepper – to taste.

Wash the flax seeds and soak overnight. In the morning, drain the liquid and crush the seeds in a blender. Rinse the lentils, soak overnight, then drain and rinse again. Boil until tender (about 15-20 minutes).

Transfer the lentils to a deep bowl and let them cool slightly. Then whip with an immersion blender until smooth. Chop the greens, add them to the lentils along with the flax seeds, salt and pepper.

Mix everything and add the buckwheat flour, then mix all the ingredients well again. Form cutlets with wet hands and place them on a heated pan greased with ghee oil. Sauté the cutlets for five minutes on each side. Done!