Metal with Earth's core resemblance, known for its resilient properties in various industrial applications
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In the quest for a balanced diet, ensuring adequate iron intake is crucial. This mineral plays a vital role in the body, primarily as an oxygen carrier and aiding in immune function, cognitive development, temperature regulation, energy metabolism, and work performance [1].
Anemia, a condition caused by decreased oxygen in the blood, can result from inadequate iron intake or from blood loss [2]. Symptoms of anemia include tiredness, headaches, irritability, and/or depression [3].
For meat-eaters, the iron found in meat, poultry, and fish is absorbed and utilized more readily than iron in other foods. However, for vegetarians and vegans, non-heme iron, found in plant sources, is less efficiently absorbed [2]. To meet their needs, vegetarians and vegans are advised to eat about 1.8 times more iron than meat-eaters [2].
A varied diet incorporating legumes, tofu, quinoa, leafy greens, nuts, seeds, and fortified cereals is the best approach for vegetarians and vegans to meet their iron requirements.
Legumes such as lentils, chickpeas, black beans, soybeans, and peas are rich sources of iron [1][4][5]. Lentils provide about 6.59 mg of iron per cup [1][4][5].
Tofu and Tempeh are also valuable sources. A 15-ounce package of tofu contains about 7.1 mg of iron, while 100 g of tofu has approximately 2.8 mg of iron [1][4].
Quinoa offers about 2.76 mg of iron per cup, plus complete protein [1][3].
Leafy greens like spinach are iron-rich vegetables commonly recommended for vegetarians [3].
Nuts and Seeds such as pistachios, cashews, almonds, and pumpkin seeds provide notable iron amounts [4]. Pistachios offer 4.4 mg per half cup, cashews provide 3.8 mg per half cup, almonds offer 2.2 mg per half cup, and pumpkin seeds offer 2.8 mg per ounce [4].
Fortified Cereals can be an important source of iron for vegetarians and vegans. Many cereals are fortified with iron and can provide at least 25 percent to 30 percent of the U.S. RDA for iron [2][3].
Other plant sources such as soybeans, peas, leeks, molasses, seaweed, Jerusalem artichoke, and turmeric are also vegan iron sources [5].
Cooking in iron skillets can add iron to the food being cooked, especially when acidic foods are used. However, iron can be lost using other cooking methods. To retain iron, cook foods in a minimal amount of water and for the shortest possible time [6].
Eating a variety of foods that contain iron is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. However, iron enrichment levels for farina vary from brand to brand [7].
It's also important to note that anemia can also be caused by heavy blood loss through heavy menses, ulcers, hemorrhoids, and colon cancer [2]. Consuming vitamin C-rich foods alongside iron sources can enhance absorption [2].
References:
[1] Nutrition.gov. (2021). Iron. Retrieved from https://www.nutrition.gov/nutrition-topics/iron
[2] Academy of Nutrition and Dietetics. (2021). Vegetarian and Vegan Diets. Retrieved from https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/vegetarian-and-vegan-diets
[3] Mayo Clinic. (2021). Anemia. Retrieved from https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20350640
[4] Healthline. (2021). 13 High-Iron Foods for Vegetarians and Vegans. Retrieved from https://www.healthline.com/nutrition/high-iron-foods-for-vegetarians-and-vegans
[5] Vegetarian Times. (2021). 10 Plant-Based Foods High in Iron. Retrieved from https://www.vegetariantimes.com/article/10-plant-based-foods-high-in-iron/
[6] Harvard T.H. Chan School of Public Health. (2021). Iron. Retrieved from https://www.hsph.harvard.edu/nutritionsource/iron/
[7] FDA.gov. (2021). Enriched Grain Products. Retrieved from https://www.fda.gov/food/food-ingredients-packaging/enriched-grain-products
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