Updated: Apr 6
Many people who eat a plant based diet or who practice veganism share similar values for their love of animals and passions for supporting the environment, but it can be easy to forget that on a plant based diet you sometimes have to put in a little bit more of an effort to get some of the necessary nutrients into your diet, such as iron. Liquid and tablet forms of iron can be unpleasant and daunting to consume. Liquid iron doesn't always have the greatest taste and iron tablets can contribute to digestive upset. This is why I am happy to provide a fun and tasty way to get some plant based iron into your diet!
½ frozen banana
1 cup frozen cauliflower
1 cup frozen strawberries
1 tbsp hemp seeds
1 tsp coconut butter or coconut oil
1 tbsp goji berries
1 scoop of Pranin Organic PureFood Iron
1 scoop of collagen (optional or can sub for vegan protein powder)
1 ½ cups almond milk (or other dairy free alternative)
4 ice cubes
Add all ingredients to a high speed blender & blend!
~ Serves 2
Curious if an iron supplement is right for you?
Read the following👇🏻
When total body iron or circulating iron is low, the first symptoms to develop are often fatigue, learning difficulties, irritability, weakness, and loss of stamina. These symptoms usually occur before actual anemia is seen.
Teenagers and women with heavy or long menstrual flow are at an increased risk of iron deficiency. Low iron levels are also often seen in individuals who practice veganism or who eat a predominantly plant based diet. One of the reasons is because the iron found within plants is non-heme iron, a less absorbable form than heme iron, which is found in animal meats. However, this does not mean that you must eat animal meat to obtain sufficient iron. Iron deficiency goes far beyond obtaining enough iron in the diet, absorption actually plays a more significant role.
The body conserves iron very well, which can increase the risk for toxicity, if too much iron is taken. This is why it is always best to have your iron levels tested through a medical doctor before taking an iron supplement. If you are iron deficient or if you have iron deficiency anemia then supplementing with iron is a great place to start in increasing your iron levels.
Iron pills and tablets can be very hard on the tummy, often causing pain, discomfort, and constipation. PureFood Iron makes for a great substitute because it is a whole-food organic powder derived from moringa leaves, amla berries, and organic curry leaves. Powdered forms of supplements are much easier on the digestive system. It is a great source of iron for those who are vegan and it contains vitamin C, which helps with iron absorption.
If you are already taking an iron supplement and you are still struggling with iron deficiency, here are some factors to consider.
Factors which prohibit iron absorption:
Low hydrochloric acid
Frequent use of antacids
Taking iron supplements with calcium
Caffeine and tannic acid in coffee and black tea
Fast gastrointestinal motility
Oxalates found in leafy green vegetables
Phosphates in meats and soft drinks
Phytates in whole grains
Factors which potentially increase iron absorption:
Citrus fruits and other vegetables containing vitamin C
Ensuring adequate levels of hydrochloric acid within the stomach
Iron cookware, such as cast iron pans
Protein rich foods
As you can see there are many factors that contribute to iron absorption. If you are struggling with low iron levels or iron deficiency anemia, I highly recommend working with an RHN who can assist you in supporting your body and its ability to digest and utilize the iron you are obtaining within your diet.
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