Recent research out of Sweden suggests that 38% of the study’s teenage girl participants were Iron Deficient. 70% of the participants who were vegans or vegetarians were Iron Deficient.
A lot of people focus on the boy’s use of iron in hemoglobin (red blood cells) production which carry oxygen from the lungs to the rest of the body, but only 2/3rds of the body’s supply is used for this. The remaining 1/3rd plays a key role in brain function, energy metabolism and nerve signaling. Low iron can lead to fatigue, poor concentration, reduced academic performance and physical tiredness.
Various studies from around the world have all reported that adolescent girls across countries are at risk of iron deficiency – often without knowing it.
Here are three simple, evidence-based tips for a sustainable iron-rich diet:
Make iron part of your daily routine. Whole grains, legumes and leafy greens (such as spinach, kale and chard) are good plant-based sources of iron. Even in a balanced diet, where a person consumes a maximum of 500g of red meat per week, more than 80% of daily iron intake comes from plant-based sources.
Help your body absorb it. Plant-based iron is often tightly bound to phytic acid and needs help to be released. So it’s important to combine iron-rich meals with enhancers such as vitamin C or natural acids (citrus juice, vinegar, soy sauce, miso, kimchi or sauerkraut).
Avoid iron blockers. Skip tea or coffee with meals (in-between meals is fine). The tannins they contain can significantly reduce iron absorption.
If you think you might be iron deficient or have symptoms of iron deficient, please see your GP and get a simple blood test.