Iron Deficiency

'Gamechangers' and 'What the Health' have explained to us all the (valid) positive reasons for eating a purely plant based diet, but they failed to mention some pretty important stuff.

Iron deficiency is the most common deficiency in the UK (and the most common cause of anaemia), especially for us girls, and by cutting out meat and fish completely you could be putting yourself at increased risk of developing anaemia.

Let me share some info on iron...

First of all, there are two types: 🔸Heme iron (easily absorbed) found only in meat and fish 🔸Non heme iron (not very easily absorbed) found in meat, fish, plant based foods, dairy and eggs

For the "regular" person, absorption of non heme iron is approximately 5-12% of the total iron. This is because our bodies have to alter it in order to absorb it.

With heme iron, 20-30% of total iron is absorbed.

First things first, let me clarify that this doesn't mean that you have to eat meat, or that there are "good" or "bad" foods, just try and be mindful of what you are eating overall 🖤

🥑 Remember, BALANCE IS KEY 🥑

× If you have been feeling abnormally tired or short of breath, please go to your doctor and ask for a blood test. It's a quick and easy way to determine your iron levels.

Should you have low iron levels, there are certain tricks that can aid your iron absorption. 🔹Vitamin C and iron like to work together - when eaten together, the vitamin C aids iron absorption! 🔹Evidence has shown that the same is true of Beta Carotene (found in red, orange and yellow fruits and vegetables).

The flip side of course is that there are also foods which inhibit the absorption of iron (this useful if you are diagnosed with iron overload, not so useful if you are diagnosed as deficient!) ▪️When consumed with iron rich foods, high levels of calcium (over 300ml) and eggs can reduce your body's ability to absorb the iron. ▪️The same is true of polyphenols (found in tea and coffee) and oxylates (found naturally in plants such as spinach, beetroot and rhubarb).

If you are low on iron your GP may prescribe supplements to get you back to healthy levels.

I am in no way here to tell you how to eat when I have no idea of your individual circumstances, but I hope this raises a little awareness to stay in tune with how you're feeling and taking measures to keep yourselves healthy.

Much love x