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However, there is one big thing plant-based eaters do need to be vigilant about: iron.
Specifically, getting enough of it in their day-to-day diet.
Symptoms of anemia include fatigue, pale skin, irritability, low appetite, and feelings of lightheadedness.
registered dietitian nutritionist and owner of Amy Gorin Nutrition
Long term, it can lead to increased risk ofheart problems and complications in pregnancy.
And its more common in women than in men.
However, its totally possible for plant-based people to get enough iron if they do it right.
Heres everything you oughta know about vegan iron sources, according to our experts.
Heme iron comes from animal products such as meat and seafood, explains Gorin.
Its found in the blood proteins and hemoglobin of these animalsthe same places you find it in humans.
They should be taking in 1.8 times the amount recommended for meat-eaters, she says.
To make up for this discrepancy, its important to prioritize non-heme iron sources on a plant-based diet.
Ironic, because some of these foods (ahem, beans!)
registered dietitian nutritionist and owner of Amy Gorin Nutrition
are also good sources of iron.
Foods and supplements high in the minerals calcium and zinc can also decrease iron absorption, she adds.
Properly prepared kidney beans and lentils, for example, can provide excellent sources of iron.
One thing to be wary of is calcium supplementation.
If you have iron deficiency anemia, its likely that your doctor will recommend cutting out your calcium supplement.
Here, Gorin shares a list of ways to increase iron absorption from vegetarian sources:
1.
Pair your iron with vitamin C
Vitamin C can help increase absorption of non-heme iron, says Gorin.
Or make a lemon vinaigrette and drizzle it over your spinach salad.
Drink your tea separately from your meal
Remember how Pett pointed out that tea made absorbing iron harder?
That doesnt mean you have to give it up for the sake of your iron intake.
Gorin says you’re able to just enjoy your cup before or after you eat.
Doing so will actually work in your favor.
Consuming nonheme iron and tea in the same sitting may inhibit the absorption of iron.
Studies have found thatregular use of it helps to increase iron levels.
What you cook with matters.
Soak your beans
Heres another pro iron-absorbing cooking tip from Gorin: soak your beans.
In the study, cowpeas were cooked in regular pans and pressure cookers with and without previous soaking.
Its a good idea to share major dietary changes with your healthcare provider, says Pett.
So make like Popeye and go for that extra helping of spinach.
Your bod will thank you.
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