A well planned vegan diet is a diet rich in nutrients, and with no doubt rich in plant-based iron. Iron is an essential nutrient that we need for generation of haemoglobin, which helps carry oxygen in the blood, around the body.
It’s needed for maintaining energy levels, as a result of more oxygenated blood spreading around the body. In the past it was more commonly thought that you can only get iron from red meat and other foods.
With that being said, there is a myriad of people in the world who eat plenty of red meat, but still suffer from iron deficiency anemia. This post is going to go through why plant-based iron is better to incorporate into your diet, for both non vegans and vegans alike.
First, we’re going to cover the two types of iron.
What is heme iron?
Heme iron is the type of dietary iron found only in animal proteins, specifically in red meat, seafood, poultry and fish. Heme iron, or animal-based iron, is also easier absorbed by the body (at around 15-30%).
What is non heme iron?
Non heme iron is the iron found in plant-based foods, such as greens, grains, nuts, seeds and legumes. It’s not as easily absorbed (at around 2-20%) as heme iron, so you’d need to eat a higher quantity to absorb as much iron as the animal protein alternative.
Is non heme iron healthier than heme iron?
High heme iron intake has been reported to be in association with many diseases, particularly cancer (from colorectal to lung).
Other sources show that non heme iron has proven to be a healthier form overall. As it’s found in plant-based foods that are commonly high in antioxidants, specifically in dark leafy greens and legumes (with an average 20% absorption rate), you get numerous benefits when you pick the non heme iron.
See our other post on plant-based forms of iron.
Why is heme iron more harmful?
The reason heme iron is more harmful than non heme iron, is that while the body can control the amount of iron absorbed from a plant-based (non heme) source, the same cannot be said for the heme based iron.
With heme iron the body is unable to rid itself of the excess, so it then gets stored in our organs and red blood cells, festering into disease. This essentially means for those going to barbecues and loading their plates with red meat, they could be putting themselves at risk.
Other risks of over consumption of heme iron can result in oxidative stress, protein modification and even DNA damage – yikes.
Why you should switch to non heme (plant-based) iron
Non heme iron isn’t just consumed for iron and protein, but have a much broader nutritional spectrum. With iron rich vegan foods being high in antioxidants, the more you eat, the better.
Simply put, the same cannot be said for iron in red meat, which statistically leads to more disease and discomfort the more you consume it.
If you’re someone who still eats meat and dairy, check out which plant-based iron sources you can integrate into your diet. If you have the knowledge to adapt your diet for the better, do so, your body will thank you for it, and you’ll likely live longer.
Can you get iron on a vegan diet?
A well-planned vegan diet is well suited to cover all your needs for iron. You can source this from a variety of foods, such as legumes, greens, grains, nuts and seeds.
If you prepare your nuts and legumes by soaking and sprouting, you can improve the nutritional intake.
How to optimise your iron intake on a plant-based diet
Some foods can inhibit your body’s absorption of iron. This can be in the form of other nutrients, phytates, as well as polyphenols found in herbal teas.
Calcium can also be an iron blocker, so try not to eat your calcium rich foods at the same time, and vitamin C helps with overall absorption – A great tip to take into account is a squeeze of lemon on your cooked legumes can make all the difference for the rate of absorption.
To know more about better preparation of nuts, beans and seeds, see our other post on why you should always soak beans, nuts and legumes.
We hope you enjoyed this post on why plant-based iron may be healthier for the body. Be sure to share with a loved one if you learned something, it really helps us grow!
Thanks for considering veganising it for your vegan lifestyle inspiration. Stay well, and continue to stay blessed.
