Iron In Plant Foods

Many individuals are concerned that they will not get enough iron when they start to eat a plant based diet. The truth in the matter is that iron is prevalent in a wide variety of plant foods. In fact, an individual who properly consumes a plant-based diet gets just as much iron as individuals who do not eat plant-based!

Iron is a trace element which is needed by the body for the formation of blood. More than half of the iron found in our blood is in the form of haemoglobin (the red pigment in blood). Haemoglobin helps transport oxygen from the lungs to our tissues, and plays a role in activating enzymatic reactions and is necessary for collagen synthesis. It is also needed for regulation of cell growth and is required for good cognition and behaviour.

What about heme and non-heme iron?

I find a lot of people are confused about the difference between heme and non-heme iron. Heme iron is the iron found in animal proteins (meat, fish, poultry, eggs, dairy), and is more readily absorbed by the body than non-heme iron (an iron form found in plant foods). It is also important to recognize that the human body has no mechanism to rid itself of excess iron, and thus our bodies evolved to tightly regulate the absorption of iron (1).

When our iron stores are low, iron absorption is boosted to the intestines, and when our iron stores arehigh, iron absorption is blocked in the intestines. This mechanism only works with non-heme iron! When we consume animal products and are receiving heme-iron as our main iron source, our bodies can no longer regulate this iron intake (2). When we consume too much heme-iron (remember, heme-iron is from animal proteins), our intestines cannot regulate the iron influx, and thus, it passes right through the intestinal barrier, leading to a body that is technically considered “Iron Toxic.”

Iron toxicity leads to decreased absorption and utilization of vitamin E, diabetes, gut disturbances, hair loss, increased free radical production (iron is a pro-oxidant (3), which leads to oxidative stress and DNA damage, which can result in cancer, inflammation and worsened arthritis symptoms), liver disease and heart disease.

Non-heme iron and vitamin C:

The heme-iron in meat, as described above, is very readily absorbed into the bloodstream. Non-heme iron requires being released from its food components by the hydrochloric acid and digestive enzyme pepsin in the stomach. Non-heme iron must also be shuttled from the digestive tract into the bloodstream by a protein called transferrin. 

Tannins found in coffee and green, black and some herbal teas can inhibit the absorption of this plant iron, whereas vitamin C is a strong enhancer of plant iron, and can overcome inhibitors in plant foods (inhibitors like tannins in tea and phytates found in legumes and grains). You should avoid the foods that inhibit iron absorption (coffee, cocoa, black, green and herbal teas), and focus on foods that promote iron absorption (high vitamin C foods) when consuming a plant-based meal.

Vitamin C is found in most fruits, with the highest being in citrus fruits. It is also found in green leafy vegetables like broccoli, kale, collards, swiss chard, and brussels sprouts as well as cauliflower and bell peppers (all colours).

Low iron stores are not necessarily unhealthy!

Low iron stores are associated with higher glucose tolerance and might help prevent diabetes (4). High iron stores have also been linked to cancer and heart disease (5).

How much Iron do you need? 

Women need around 8-18mg of iron (depending on menstrual cycle – if cycling through menses, women should consume on the higher end of the spectrum), and men need around 8-11mg of iron, daily. Pregnant women should consume up to 30mg of iron daily.

Plant-based foods high in non-heme iron:

Here is a short list (including but definitely not limited to) of plant foods rich in iron! Be sure to combine these foods with a vitamin C containing plant food of your choice to help increase absorption!

1. Pumpkin seeds: 2 tbsp. = 8.6 mg

2. Spinach: 1 cup = 6.4 mg

3. Pine nuts: 2 tbsp. = 5.2 mg

4. Hemp seeds: 4.7 mg per 100 grams

5. Swiss chard: 1 cup = 4 mg

6. Figs: 10 figs = 4 mg

7. Sunflower seeds: 2 tbsp. = 3.8 mg

8. Parsley: 1 cup = 3.7 mg

9. Tomatoes: 1 cup = 3.4 mg

10. Coconut: 3.4 mg per 100 grams

11. Potatoes: 1 large = 3.2 mg

12. Beets & Beet greens: 1 cup = 2.7 mg

13. Sweet peas: 1 cup = 2.5 mg

14. Chia seeds: 1 oz. = 2.2 mg

15. Almonds: 2 tbsp. = 2 mg

16. Sprouts: 1 cup = 2 mg

17. Apricots: 10 apricots = 2 mg

18. Bok choy: 1 cup = 1.8 mg

19. Collards: 1 cup = 1.5 mg

20. Kale: 1 cup = 1.2 mg

21. Grapes: 1 cup = 1.2 mg

22. Broccoli: 1 cup = 1.1 mg

23. Avocado: 1 avocado = 1 mg

24. Brussels sprouts: 1 cup = 0.9 mg

25. Bananas: 1 banana = 0.5 mg

Click The Image BELOW For A Print-out PDF Version of Iron in Plant Foods! 

Article Source: Live Love Fruit

Plant Foods Rich in Calcium

Calcium is a major material used by the body for mineralization of bones and teeth. It is also used in many different cellular processes such as nerve and muscle function and blood clotting. When dietary calcium is too low, calcium is leaked from the bones, and is instead used for functions required for survival. This, in turn, makes our bones weak and brittle.

The first thing most people think of when they hear calcium is “milk.” This is mainly because the American dairy industry heavily promotes the consumption of milk as a human’s sole source of calcium. What they often fail to let people know is that there are many other excellent sources of calcium. From where you ask? Well, plant foods of course! Calcium from plant foods are well-absorbed by the body, and can range anywhere from celery to more higher-containing calcium foods like chia seeds and broccoli.

The recommended daily calcium intake for adults aged 19-50 years and men 51-70 years is 1000 mg per day, whereas that for women over 51 years and men over 7o is 1200 mg per day. Research suggests that diets containing these calcium amounts, or more, can help reduce the risk of fractures and osteoporosis as people age.

Diet’s high in protein, particularly animal protein, result in higher calcium loss in urine, which may be directly correlated to increased fracture risk. Eating a lower protein diet, rich in fruit and vegetables, will ensure your body is absorbing the minerals and vitamins from your food, instead of having these minerals stripped from your bones to be used or excreted elsewhere.

Below is a list of plant foods (including but not limited to many others), that contain ample amounts of calcium:

1. Chia seeds (2 ounces = 600 mg)

2. Sesame seeds (1 tbsp = 90 mg)

3. Kohlrabi (1 cup = 390 mg)

4. Almonds (1/4 cup = 94 mg)

5. Collards (1 cup = 357 mg)

6. Spinach (1 cup = 250 mg)

7. Turnip greens (1 cup = 249 mg)

8. Brazil nuts (1/4 cup = 55 mg)

9. Kale (1 cup = 179 mg)

10. Broccoli (1 cup = 178 mg)

11. Bok choy (1 cup = 158 mg)

12. Okra (1 cup = 135mg)

13.  Pumpkin seeds (55 mg per 100 grams)

14. Butternut squash (1 cup = 84 mg)

15. Green Beans (1 cup = 58 mg)

16. Mulberries (1 cup = 55 mg)

17. Celery (1 cup = 54 mg)

18. Cabbage (1 cup = 50 mg)

19. Artichoke (1 artichoke = 40 mg)

20. Gooseberries (1 cup = 38 mg)

21. Onions (1 cup = 36 mg)

22. Brussels sprouts (1 cup = 36 mg)

23. Asparagus (1 cup = 28 mg)

24. Avocado (1 avocado = 18 mg calcium)

25. Coconut meat (1 cup = 11 mg)

Click the above image for a larger print-out version of plant foods high in calcium!

Sources:  Live Love Fruit

Weaver CM, Heaney RP, Nickel KP, et al. Calcium bioavailability from high oxalate vegetables: Chinese vegetables, sweet potatoes, and rhubarb. J Food Sci 1997;62:524-525.

Bedford JL, Barr SI. Higher urinary sodium, a proxy for intake, is associated with increased calcium excretion and lower hip bone density in healthy young women with lower calcium intakes. Nutrients 2011; 3:951-61.

Munger RG, Cerhan JR, Chiu BC. Prospective study of dietary protein intake and risk of hip fracture in postmenopausal women. Am J Clin Nutr 1999;69:147-52.

Kerstetter JE, O’Brien KO, Caseria DM, et al. The impact of dietary protein on calcium absorption and kinetic measures of bone turnover in women. J Clin Endocrinol Metab 2005;90:26-31.

IOM (Institute of Medicine). Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press, 2011.

Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr 1994;59 (suppl):1238S-1241S.

Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr 2003;77:504-11.