Three Things to Know About Iron Absorption

Iron may be the most abundant mineral on the planet, but it is also the most common and widespread nutritional deficiency in the world.

Here are Three Things To Know about iron absorption….in collaboration with Vegan Street

VS 3 things-ironabsorption

Although you may take in plenty of iron, absorption may be impaired by the intake of phytates, tannic acid found in tea, calcium in dairy, fiber, polyphenols in coffee and tea, and even some spices.

Avoiding this is possible by:
*Aiming to consume 1.8 times the RDA (here is how much you need)
*Trying to consume iron-rich foods separately from these nutrients as much as possible
*Combining iron-rich foods with vitamin C-rich foods

Excellent sources of iron include: leafy greens, legumes (beans, lentils, and peas), soy foods (especially tempeh and tofu), quinoa, brown rice, tahini, pumpkin seeds, sunflower seeds, blackstrap molasses, and dried fruit, such as raisins, prunes, and apricots.

Enjoy together with vitamin C-rich foods to improve absorption, such as papaya, pineapple, citrus, bell peppers, strawberries, broccoli, and Brussels sprouts.

Some suggestions for super iron absorption combos:

Green smoothie with leafy greens and fruit, like my favorite Spicy Tropical Greens recipe 
Salad greens with tomatoes or bell peppers and a tahini dressing
Bean chili with tomato sauce

Resources:
NutritionFacts.org​ on iron
The Vegetarian Resource Group​’s Iron in the Vegan Diet
Vegetarian Nutrition​’s Iron in Vegetarian Diets
5 Ways to Enhance Nutrient Absorption
MedlinePlus​ on Iron Deficiency
Care2​’s 12 Top Vegan Iron Sources
World’s Healthiest Foods on Vitamin C

*Graphic by Vegan Street​

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2016-11-29T15:11:04+00:00 May 19th, 2015|Featured, Nutrition, Three Things To Know, Uncategorized|