Going plant-based? Pump up the iron!

Plant-based diets are fast replacing traditional meals across the UK. While a plant diet has many potential health benefits, getting enough protein and iron as a vegetarian or vegan, is not as hard as it’s imagined, as long as the iron is obtained from a variety of plant sources. Iron is necessary for many cellular functions in the body. Not having enough iron, can cause iron deficiency and anaemia, symptoms of which are fatigue, pale skin, irritability, low appetite, and feelings of light-headedness. 

Types of iron and their digest-ability

There are essentially two kinds of iron: heme and non-heme. The former comes from animal products, while the latter is found in plant-based foods. Heme iron is more bioavailable, meaning the body absorbs and uses it more efficiently. Studies suggest that iron absorption for meat eaters ranges from 14 to 18%, while for vegetarians, it’s around 8 to 12%. Incorporating balanced, low calorie meals with iron-rich plant foods and pairing them with vitamin C sources can enhance iron absorption for those focusing on plant-based nutrition. To compensate for this apparent discrepancy, people consuming plant-based diets would do well to focus on non-heme iron sources. These comprise fortified breakfast cereals and white beans, lentils, spinach, firm tofu, kidney beans, chickpeas, tomatoes, potatoes and cashews. Not all plant foods help iron absorption. Many plant-based foods contain natural phytochemicals that inhibit iron absorption, including beverages like coffee and tea, beans, soy, and whole grains. This doesn’t mean that foods with iron absorption inhibitors are unhealthy or need to be eliminated from your diet. Low-calorie ready meals incorporating these ingredients can still be nutritious and beneficial. While you may not absorb as much iron as from heme sources, you can still maintain adequate iron levels by balancing your intake and combining these meals with iron-absorption enhancers like vitamin C-rich foods. Vitamin C can help increase absorption of non-heme iron. A cup of fresh orange juice at breakfast, will provides a day’s worth of vitamin C and will help you better absorb the iron in any fortified cereal you consume. It’s absolutely possible to get adequate iron without supplements. If you feel otherwise, stacking up on spinach at meal times is another great way to pump up the iron!

Why EatWater is Best

At Eat Water, we are passionate about making healthy eating more convenient for our customers. We offer various natural & organic alternatives made from Konjac, including Slim Noodles, Slim Pasta, and Slim Rice. For centuries, Japanese people have relied on konjac, a plant that offers a one-of-a-kind, low-calorie, fat-free, and gluten-free foundation for tasty and comforting meals.

With us, experience how simple it is to add Konjac's health advantages to your daily lives. Eat Water provides a means to eat the food you love while still sticking to your health goals, whether you're an experienced health enthusiast or just getting started. We believe healthy eating should be fun, flavourful, and accessible for everyone.