Veg Dietitian Nutrition

06/21/2023

First of all… back to basics: What is iron? [crash course time 😙]

Iron is a trace mineral and plays a few different roles in the body. It is an essential component of hemoglobin and we need iron to maintain healthy red blood cells. Iron also supports cognitive function and promotes proper growth and development. Iron deficiency can lead to anemia, fatigue, weakened immune system, impaired cognitive function, and other health problems.

A big misconception is that you cannot get enough iron from plant-based foods. There’s always been the stereotype of the ‘pale’ anemic vegetarian. While it’s true that you need to pay more attention to your iron sources if only consuming plant-based foods, it’s easy to acquire AND enhance absorption (once you know how 😊). I’m also super passionate about proper iron intake as I feel it’s a huge reason people feel ‘weak’ when they’ve tried to stop eating meat. If this is the one post you save from me let it be this one ☝🏻.

First, PB iron sources: Legumes: Lentils, chickpeas, kidney beans, black beans, and soybeans. Leafy greens: Spinach, kale, Swiss chard, and other dark leafy greens. Fortified cereals and grains: Some cereals, bread, and pasta products are fortified with iron. Check the labels to find options with added iron. Nuts and seeds: Pumpkin seeds (my fave), sesame seeds, h**p seeds, and certain nuts like almonds and cashews contain iron. Tofu, tempeh, quinoa and some dried fruits like apricots and raisins contain iron too.

🔑—> To enhance iron absorption from plant-based sources, CONSUME VITAMIN C RICH FOODS alongside them. Vitamin C helps improve iron absorption (like a lot! They are BEST FRIENDS) For example, pair iron-rich legumes and grains with citrus fruits or include vegetables like red bell peppers, tomatoes, or broccoli in your meals.

See, easy peasy 🫡

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