Iron and vegetarian diet: staying fit without meat.

Iron is an essential nutrient for our body, crucial for the production of hemoglobin and the transport of oxygen to the cells.

While meat is traditionally considered a primary source of iron, there are numerous alternatives for those following a vegetarian diet or wishing to reduce meat consumption.

Plant-based alternatives to meat

• Legumes: Beans, lentils, and chickpeas are an excellent source of non-heme iron. Combining them with whole grains like brown rice or quinoa increases iron absorption due to the vitamin C present in legumes and the organic acids in grains.
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• Dry fruits: Walnuts, almonds, and sunflower seeds contain iron and are perfect as snacks or to enrich salads and main dishes.
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• Leafy greens: Spinach, kale, and chard are rich in non-heme iron. Absorption can be improved by pairing them with citrus or other foods rich in vitamin C.
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• Fortified foods: Breakfast cereals, plant-based beverages, and iron-enriched flours are particularly useful for those following a vegetarian or vegan diet.
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• Seaweeds: Spirulina and nori are rich in iron and other nutrients. Incorporating them into the diet can be a tasty and healthy way to increase iron intake.

Vitamin C and iron absorption

Vitamin C facilitates the absorption of non-heme iron. Including fruits like citrus, strawberries, and kiwi in the diet can thus enhance the absorption of iron from plant foods.

Foods that hinder iron absorption

Tea and coffee, due to the polyphenols they contain, can hinder iron absorption.

Therefore, reducing the consumption of these beverages during meals can be beneficial.

With a varied and balanced vegetarian diet, it is possible to obtain the necessary iron to maintain good health!

By combining various iron-rich foods, paying attention to food associations and, if necessary, with the help of a professional, one can live peacefully without meat.

Matteo Castioni