Iron is an essential mineral that the body needs to function properly. It is necessary for the production of red blood cells and to carry oxygen throughout the body. There are two types of dietary iron – heme iron, which is found in animal products, and non-heme iron, which is found in plant-based sources. While heme iron is more easily absorbed by the body, non-heme iron can still be a valuable source of this important mineral for those following a plant-based diet.
Some plant-based sources that are rich in non-heme iron include lentils, chickpeas, tofu, pumpkin seeds, quinoa, spinach, and fortified cereals. These foods can help to provide the body with the iron it needs to function optimally. It is important to consume these foods regularly to ensure an adequate intake of non-heme iron.
For those looking to increase their non-heme iron intake, there are a few things that can help to improve the absorption of this type of iron. Consuming vitamin C-rich foods alongside non-heme iron sources can help to enhance absorption. This could include incorporating citrus fruits, bell peppers, or tomatoes into meals. Additionally, avoiding the consumption of calcium-rich foods at the same time as non-heme iron sources can also help to improve absorption.
Incorporating a variety of non-heme iron-rich foods into a plant-based diet can help to ensure that the body is getting an adequate intake of this essential mineral. By being mindful of food combinations and including vitamin C-rich foods, individuals can optimize the absorption of non-heme iron and support overall health and wellbeing.
Health Tips: It’s important to be mindful of consuming non-heme iron sources alongside vitamin C-rich foods and avoiding the consumption of calcium-rich foods at the same time. This will help to improve the absorption of non-heme iron. Additionally, for those following a plant-based diet, it’s important to incorporate a variety of these iron-rich foods to ensure an adequate intake. Taking these steps can help to support overall health and wellbeing.
