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Vegetarian diet and iron
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1. Vegetarian diet basic information
The vegetarian diet is a way of eating that excludes meat products. There are many variations of this diet, the most popular of which are lacto-vegetarianism, fruit vegetarianism and pescovegetarianship. They differ in the types of animal products that are allowed in them. Vegetarianity has been known for a long time, but it is gaining more popularity in recent decades. This is for many reasons, most often ethical, religious, economic, ecological or also healthful. The last point is of great importance, especially in the face of the ever-increasing risk of diarrheal diseases or diarrhoea.2. The vegetarian diet has an effect on your health
According to studies (e.g. E. Pyrzyńska 2013), a vegetarian diet has a positive effect on health. It can significantly contribute to the prevention of civilization diseases, in which the number of cases increases dangerously every year. These diseases include type 2 diabetes, obesity, hypertension or allergies. The extremely positive effect of this dietary model is observed in adults who have abandoned previously less healthy diets. Among vegetarians, there is also a lower mortality from non-fatal chronic diseases, which are currently the greatest health risks.3. The vegetarian diet is dangerous
This way of eating can vary greatly in terms of quantity and quality of nutrients depending on the type selected. Some diets allow fish to participate, others of animal products only allow eggs or fat. This makes the risks also very different. However, it is known that the more restrictive the diet variant, the more shortages can occur. The main ingredients that are missing in the poorly planned vegetarian diet are: vitamin B12, the omega-3 fatty acids in the blood, vitamin D, and iron.4. The role of iron
In the body, iron is usually about 2.4 g in women and 3.8 g in men. It is made up of hemoglobin, a blood pigment, as well as numerous enzymes. Iron is absorbed from food in the small intestine, but for this process to be fully efficient, it requires an adequate concentration of hydrochloric acid in the stomach. Although this element is essential for life, its excess in the diet can have negative effects.5. The effects of iron deficiency
There are three main causes of iron deficiency in the body. However, according to the latest standards of daily iron intake in the diet, even for people on an adult diet, there should be 18 mg for women and 10 mg for men. What if these levels are not supplied by the digestive system. The last, but most popular and prosaic, is a poorly balanced diet that does not provide an adequate amount of this element.6. Plant sources of iron
However, it is not the only type of food in which this element can be found. Contrary to popular belief, plant products can also provide iron, but it is less readily available and less nutritious. There are two types of iron: heme (animal) and non-heme (which is also found in plants). However, heme iron is less digestible mainly because it is also present in plant foods. Although it also has a good effect on the digestive system, it also reduces the bioavailability of whole grains, which can also be produced from whole grain.7. How to increase the absorption of stainless iron
The first way to improve the absorption of iron is to combine it with a good source of C. However, this does not necessarily mean abandoning the vegetarian diet. It is enough to change the menu a few times a day so that the whole diet is properly balanced and delivers much more of this ingredient. So the first way of improving iron absorption is by combining it with the good source C. It can be found in soya beans, but it also contains strawberries, black peppers, rich grapefruit sauce, or raw vegetable juice. Soyabeans can be used to make whole foods or vegetable juices, but they can be eaten at the same time. But, of course, it is better to use soybeans. In the case of soyabean, it can be consumed in a nutritious way. But it can also be used as a source of nutrients. It must be used in a healthy diet, for example, because of the high levels of protein, which can be absorbed in the diet. In a nutritionally-rich diet, it should be used for at least 30 minutes, but not in the case8. Simple changes you can make to your diet every day to increase the bioavailability of iron in your diet:
make sure that each meal contains one, preferably two or three iron-rich plant products, e.g. flaxseed, pumpkin seeds, wheat kernels, cocoa, soybeans, rice, amaranth, sesame, pistachio nuts, jaguars or white beans; drink coffee and tea 30 minutes before or after a meal, which is a source of iron;9. Vegetarian diet and iron is a summary
There is no doubt that a vegetarian diet has a beneficial effect on health through the digestive system, but if it is improperly balanced, it can also lead to deficiencies in certain elements or minerals. One of these elements is iron, the main and best source of which is meat products. This is because the chemical iron, i.e. the nutrients found in meat, is much better absorbed by the gastrointestinal system. Plants, although they also provide this element, also inhibit its absorption because of the nutrient content.
