Why we need iron, How much, Animal vs plant-based sources (heme vs non-heme iron), and Tips for increasing absorption.
Vegans show an average intake of iron that is similar to or even higher than those consuming standard omnivorous diets!
Why we need iron:
- Necessary for oxygen delivery and carbon dioxide detoxification
- Used to make cellular energy
- Helps with immune function
- General detox
- Certain mental processes
Daily Iron Requirements:
Men: 8 mg
Women: 18 mg
Pregnant women: 27 mg
Lactating women:9 mg
High iron Animal vs Plant-based Sources
Best Animal Sources: Beef, chicken, oysters, clams, etc.
Best Plant Sources: Lentils, beans, rice, quinoa, spinach, pumpkin seeds, broccoli, etc.
Heme iron is exclusively found in animal-based foods. It is readily absorbed and not easily regulated. Therefore, you want to be cautious when ingesting animal foods high in iron. This form of iron is a pro-oxidant. It causes oxidative stress leading to damage to DNA and other molecules.
Non-heme iron found exclusively in plant foods is not as readily absorbed due to its strong bind to fiber. And therefore, it is more easily regulated by the body. If you need iron your body will increase the amount it absorbs and rid itself of what is left-over. If your body requires less it simply reduces the amount it absorbs. This regulatory mechanism ensures an ongoing adequate amount of iron is utilized given there is a sufficient amount in the diet.
For more details on the advantages of choosing plant-based iron sources over animal sources and why heme-iron (found exclusively in animal foods) is so detrimental to your health, please click the following link to read the full article I wrote that is dedicated to this topic: [ Ссылка ]
To get access to helpful plant-based information, cooking demos, recipes, grocery lists, and meal plans click the following link to visit my blog @ [ Ссылка ]
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