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Eating iron-rich foods is key for preventing deficiency. Although iron from animal sources is more easily absorbed, plant-based sources are just as important to include and offer added health ...
White beans. There’s a reason beans are a go-to for plant-based eaters. One half-cup of white beans offers nearly 3.5 mg of iron, the USDA says, along with 8.7 grams (g) of protein and 5.6 g of ...
Some examples of things that are lower in pH (more acidic) and can help with absorption include citrus-based juices and foods like tomatoes or bell peppers. Vitamin C
Absorption of dietary iron in iron salt form (as in most supplements) varies somewhat according to the body's need for iron, and is usually between 10% and 20% of iron intake. Absorption of iron from animal products, and some plant products, is in the form of heme iron, and is more efficient, allowing absorption of from 15% to 35% of intake.
However, this effect is often not seen in practice and reduction of absorbed minerals can be attributed mainly to the phytic acids in fibrous food. [11] [12] Foods high in calcium eaten simultaneously with foods containing iron can decrease the absorption of iron via an unclear mechanism involving iron transport protein hDMT1, which calcium can ...
Vegetarians' iron stores are lower. Lower iron stores may increase the risk for iron deficiency. However, as high iron stores are associated with health risks, lower iron stores may be beneficial. [111] High-iron vegan foods include whole grains, legume (soybeans, black beans, lentils, chickpeas), nuts, spinach, tempeh, tofu. [112] [113] [114]
Diets rich in four different types of nutrients may help reduce iron buildup in the ... which is found in both plant and animal products and makes up about 90% of iron a person consumes through food.
Soy protein inhibits the absorption of iron. The soy-based formulas discussed by the World Health Organization reports that soy formula is fortified with iron to compensate for this effect. [3] One naturally occurring plant-based compound found in soy-based infant formula is phytic acid. It is also a strong inhibitor of iron absorption, though ...