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Iron deficiency in a plant-based diet – is there a risk?
Table of Contents
1. Vegetarianism - basic information
Vegetarianism is a way of eating that excludes the consumption of meat products. There are many variations of this diet, including lacto-vegetarianism, fruit vegetarianism, and pescovegetarianism. They differ in the types of animal products that are allowed in them. Vegetarianism has been known for a long time, but it is gaining more and more popularity in recent years. This is due to a number of factors, including ethical, religious, economic, ecological, and health-related reasons. The latter point is of great importance, especially in light of the growing risks associated with civilization diseases. Vegetarianism is particularly popular among young people, especially teenagers. The basic principles of this way of eating are easy to understand and follow. The growing availability of plant-based products in discount stores and restaurants is contributing to the popularity of vegetarianism.2. The vegetarian diet and its impact on health
Scientific research (e.g. E. Pyrzyńska 2013) indicates that a vegetarian diet has a beneficial impact on health. It can significantly contribute to the prevention of civilization diseases, whose number increases dangerously each year. These diseases include type 2 diabetes, obesity, hypertension, and allergies. The positive outcomes of this dietary pattern are observed in adults who have abandoned previously unhealthy diets. Among vegetarians, there is also lower mortality from chronic non-communicable diseases, which currently pose the greatest threat to health. The positive effects of the diet are associated with less consumption of meat products in the daily menu, which leads to less intake of saturated fatty acids or cholesterol, which, in case of excessive consumption, have negative effects on health, particularly on the cardiovascular system. However, a vegetarian diet provides significantly more vegetables and fruits, which are not only rich in vitamins but also in cancer-fighting antioxidants and dietary fiber.3. Vegetarian diet – Risk of deficiencies
This mode of eating can vary significantly in terms of quantity and quality of nutrients depending on the type chosen. Some diets permit fish, others animal products allow only eggs or dairy. This makes the risks also very different. However, it is known that the more restrictive the diet variant, the more deficiencies can occur. The main nutrients that may be lacking in a poorly planned vegetarian diet are: vitamin B12, omega-3 fatty acids, vitamin D, zinc, and iron. For individuals who completely exclude animal products, even with a properly planned diet, it is necessary to supplement vitamin B12, as it is not present in plant-based products. These nutrients are essential for maintaining health, so their adequate intake in the diet is very important. It is also important to remember that plant-based products usually contain less bioavailable mineral components, and their absorption and digestibility may be limited by high amounts of antinutrients, such as fiber. The most popular variant of plant-based eating is the one that excludes meat, which is the most popular source of iron in the diet. As research shows (A. Śliwińska et al. 2014), many individuals transitioning to this diet do not know how to replace this nutrient and how to improve its absorption. This mineral is extremely important for the health of the circulatory system and the entire body, and its deficiency can be harmful to health.4. Roles of iron in the body
Typically, there is around 2.4 g of iron in women and 3.8 g in men in the body. It is a component 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. The human body cannot actively excrete iron, so its excess accumulates in the body, and free ions can damage DNA. In the body, iron plays a primary role in the transport of oxygen through hemoglobin, which is an extremely important function that enables all cells in the body to function properly. Iron is also necessary for regulating the functions of the nervous system. It affects the sensitivity of dopamine receptors and the myelination of nerve cells. It is also involved in the production of dopamine and serotonin, neurotransmitters mainly associated with good mood. Iron is also essential for the proper functioning of the immune system and supports bacterial defense.5. Effects of iron deficiency on the body
There are three primary causes of iron deficiency in the human body. One of them is significant and sudden blood loss, e.g., due to injury. Another is inadequate absorption of iron related to digestive system disorders. The last, but most common and prosaic, is an unbalanced diet that does not provide the right amount of this element. According to the latest standards of daily iron intake in the diet, even for people following a vegetarian diet, there should be 18 mg for women and 10 mg for men. What happens, however, if these values are not delivered? The most common effect of iron deficiency is anemia, also known as iron-deficiency anemia. This condition primarily affects women, and its symptoms include weakness, paleness, pain, and dizziness, rapid heartbeat, or shortness of breath. However, these are not the only possible consequences of insufficient iron in the diet. The weakness that most commonly accompanies iron deficiency in the body is associated with a decrease in muscle strength and performance, as well as a reduction in oxygen supply to muscles. In addition to typical symptoms, there are others that occur less frequently, such as inflammation of the tongue or corners of the mouth, as well as skin itching. People suffering from iron deficiency often also complain of hair loss, brittle nails, or dry skin. A lack of sufficient iron in the body increases the risk of cadmium and lead poisoning. In children, anemia is a risk factor for stroke.6. Vegetable sources of iron
Although it is not the only type of food in which this element can be found, 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 enhance the absorption of plant-based iron
The main challenge with plant-based foods rich in iron is their poor absorption by the body. However, it is not necessary to give up vegetarian diets. A few changes in the daily menu are enough to properly balance the diet and provide much more of this component. The first way to improve iron absorption is to combine it with a good source of vitamin C. It can be found in bell peppers, parsley root, strawberries, black currants, fennel, or raw broccoli. A good practice can be to drink orange juice during meals, but be careful with the high content of simple sugars. It may also be important to add lactic acid, which can be found in sauerkraut. It's also worth paying attention to iron-rich plant-based foods that have been fermented, such as natto, tempeh, or miso paste, which facilitate iron absorption. Another fermented soy product is soy sauce, but due to its high sodium content, it should not be consumed too often. In the case of a vegetarian diet that is intended to provide iron, whole grain bread on sourdough is a better choice. Fructose, which is found in fruits, also improves iron absorption. Therefore, adding fruit to meals is a good idea, not only because of the high vitamin content, but also to improve the absorption of mineral components in dishes. It is also important to remember not to consume iron-rich products together with coffee or tea, as they contain substances that make iron absorption more difficult.8. Simple adjustments you can make to your daily diet to increase the bioavailability of iron in the body:
make sure that each meal contains at least two, preferably three iron-rich plant products, e.g. flax seeds, pumpkin seeds, wheat bran, cocoa, soybeans, rice, amaranth, sesame, pistachios, millet or white beans; avoid consuming coffee and tea during a meal that is a source of iron, and instead consume them 30 minutes before or after the meal; if you intend to use fiber-rich products such as legumes, cereal flakes or nuts, soak them for at least 2 hours to help with iron absorption; avoid consuming calcium-rich products such as dairy products, dried plums, figs, and kale with iron-rich products; season dishes generously with parsley, which is rich in vitamin C, which supports iron absorption; add a handful of berries to iron-rich meals, which increase iron absorption due to their vitamin C and fructose content; reach for fermented soy products such as tempeh, natto, and miso, which can be a great addition to a plant-based diet; choose whole grain bread with sourdough, which supports iron absorption; choose sauerkraut more often, which increases iron availability in products due to its lactic acid content.9. Summary of vegetarian diet and iron
There is no doubt that a vegetarian diet can have a positive impact on health, but if it is not properly balanced, it can also lead to deficiencies in certain nutrients or minerals. One of these nutrients is iron, the main and best source of which is meat products. This is because the heme iron, which is found in meat, is much better absorbed by the digestive system than non-heme iron. Plants also provide iron, but they also contain antinutritive substances that can reduce its absorption. However, by making small changes to the daily diet, the bioavailability of iron can be doubled. Add a good source of vitamin C and other organic acids to every meal, and choose fermented or soaked grains and legumes. To improve iron absorption, avoid drinking coffee and tea before meals, at least 30 minutes. A vegetarian diet can be an effective way to prevent iron deficiency if it is balanced and varied. It is important to use different plant-based products as a source of iron and to combine them in a dish to increase the amount and availability.
