Regardless of whether you’ve decided to go on a vegan diet out of health, philosophical, or ecological reasons, once you enter this world you have to be prepared for all sorts of reactions. It is sad that instead of focusing on adjusting and making the most of this diet, vegans have to worry about what people around them say. It seems to me that knowing what to reply when someone says “Where do you get your protein?” “If you love animals so much why do you eat their food” is just as important as living the vegan way. Today I am going to tackle one of the most commonly asked questions that omnivores ask vegans: “Where do you get your iron?” But first, let’s read a thing or two about iron.
Why do Vegans and Non-Vegans Need Iron?It is common knowledge that iron is a mineral that is essential for maintaining good health. And, it is most commonly associated with blood, and this is not a coincidence. Iron is truly important, especially when it comes to the formation of blood cells. It is also a component of hemoglobin, and it aids the production of myoglobin, both proteins that carry oxygen throughout the body. The Recommended Daily Intake Just like the intake of many other vitamins and minerals, the daily value of iron one should obtain depends on the person’s age and gender. Say, women that are age 19-50 years need 18 mg, men around the same age, on the other hand, will need 8 mg, and the numbers are the same for both males and females over 50 years - 8 mg. Iron Deficiency Whenever a person doesn’t get the daily recommended dose of iron, anemia or iron deficiency take place. The iron deficiency disorder is characterized by symptoms like fatigue, shortness of breath, lightheadedness, and weakness. Low iron levels may lead to anemia, so it is very important to be careful with what you are consuming. What is the Difference Between the Iron Vegans and Non-Vegans take?Since the very source from which omnivores and vegans get their iron from is different, there must be a difference in the form of iron they consume. Namely, the iron that comes from meat and animal products is heme iron, whereas the iron found in plants (grains, fruits, nuts, vegetables, etc.) is non-heme iron. Why is this important? What one should bear in mind is that the iron form found in animal products has a stronger absorbing power (around 15-35% of heme iron is utilized by the body as opposed to only 2-20% of non-heme iron). However, these numbers are not the only thing that matters when it comes to the overall human health because animal products come with some not so healthy products (say calories, cholesterol, fat, pesticides) all of which can cause chronic diseases and cancer. The above said might translate into a higher DV numbers for vegans than omnivores when it comes to iron. (1.8 times higher). This means that when preparing vegan recipes, vegans should be cautious with which foods they combine the iron rich food. Food that promotes iron absorption is just as important as iron-rich food. Foods rich in vitamin C will help the body absorb the iron much easier, so feel free to eat broccoli, cabbage, green leafy veggies, kiwis, mangos, oranges, parsley, and potatoes. The Best Vegan Recipes that Are Sure to Give You an Iron BoostFinding incredibly delicious vegan recipes is definitely not a problem vegans face. The internet abounds with vegan recipes that vary from salads to more complicated dishes, making them suitable for both inexperienced cooks and those that can call themselves chefs. As I already said any vegan recipe that aims at fulfilling the iron requirements has to contain ingredients that are rich in iron and rich in vitamin C. Breakfast: go for fortified cereal and chopped nuts, these will ensure you get just the amount of iron that you need, and for the vitamin C boost, add some fresh blueberries. Pour a cup of almond milk for a protein boost, and voila, you have yourselves a healthy, energizing breakfast. Lunch: go for any recipe that includes vegetables. Salads are a great idea, but my personal favorite must be pasta! So, how about some pasta and tofu? Get your favorite pasta (any shape can work great) of course make sure it is the vegan variety, and boil according to package directions, making sure you cook the pasta al dente. Then you will need: 2 cups fresh spinach (1,6 mg of iron) 3 ounces of firm tofu, cubed (7 mg of iron) 1 cup of broccoli (o,7 mg of iron) 1 large onion 3 garlic cloves, chopped 1 tablespoon oil red pepper flakes salt Wash the spinach and steam with a bit of water for 4 minutes in the microwave, blend it with the water as soon as you get a paste. Get a large non-stick skillet, in which you have previously heated a tablespoon of oil. And add the garlic, onion and the tofu. Fry until the tofu changes color, and add the red pepper flakes. Then add the spinach paste and the salt. Add the pasta and let it get cooked completely. Dinner: I love me some vegetable mix. So a stir fry of veggies is what I usually opt for when it comes to dinner. Since I like my dinner vegan recipes to be light, this one is a no-brainer. It is fairly easy to master, just chop the vegetables and add them in a pan with a little bit of olive oil. Easy as ABC. A yellow pepper, spring greens, broccoli will make the best stir fry, and served with cashew nuts sprinkled with sesame seeds will ensure you get the most of the veggies and nuts’ nutrients. (this again covers vitamin C and iron). Here is also a list of snacks you can enjoy between meals and the amount of iron they contain in milligrams. Sunflower seeds, 2 mg Cashews, 2 mg Dried apricots, 2 mg Dried figs, 2 mg Raisins, 2 mg Vegan Recipes for the Ultimate DessertSince this is by far my favorite course, desserts have a special section devoted to them. Of course, you can choose from many vegan recipes from MyGreatRecipes, but let me share a few that I like the most. The Vegan Blueberry Muffin Pancakes are my favorite vegan dessert. As you can notice from the title they do contains blueberries which in turn, means that they are rich in vitamin C, but to boost the iron level I like to add chopped nuts (hazelnuts and walnuts). The pancakes will have a slight crunch and a tanginess that is simply irresistible. Not to mention the slightly bluish color they have (from the blueberries in the batter) will make them one of the most interesting desserts you’ve ever seen. The Vegan Banana Crumb Muffins are another recipe that made the list. Bananas will give you potassium and protein and the walnuts will cover the iron part. Now, to get the vitamin C that bounds the iron, although not included in the original recipe, I like to fold some fresh blueberries inside. You can add strawberries as well, or if you want a combination of sweet and sour taste, then add a squeeze of lemon. Last, but certainly not least when talking about vitamin C and strawberries, there is a recipe that is so easy and quick to prepare that I love making it every other day. The Strawberry Oat Bars (vegan, dairy-free, whole grain) are definitely going to be your favorite! Go ahead and prepare yourselves some iron-infused vegan meals, and don’t ever bow down, there is definitely a vegan counterpart for every non-vegan recipe you used to love. You only have to search a bit and roll up your sleeves!
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About MeHey, I'm John and i'm Vegan for about 4 years now. I want to share my story on how did i become Vegan and why, and also share my favourite vegan recipes. ArchivesCategories |