PlantStrongCo Podcast17 Mar 2024

E7 - Iron On A Plant Based Diet (+ How To Fix Deficiency)

Summary In this episode, Leah and Caitlin discuss the importance of iron on a plant-based diet, including the types of iron and recommended daily intake. They explore the sources of iron in plant-based foods and the factors that affect iron absorption. The hosts also provide insights into treating iron deficiency, including high-dose iron supplements, iron infusions, and dietary strategies. Takeaways

Iron is an essential nutrient that plays a vital role in the human body, and individuals following a vegan or vegetarian diet may be at a higher risk of iron deficiency.
Heme iron, found in animal products, is more bioavailable than non-heme iron, which is predominantly found in plant-based foods.
Plant-based sources of iron include legumes, leafy greens, whole grains, nuts and seeds, dried fruits, soy foods, and fortified foods.
Factors that can enhance iron absorption include consuming vitamin C-rich foods with iron-rich foods, while inhibitors include phytic acid, polyphenols, and certain minerals.
Treating iron deficiency may involve high-dose iron supplements, iron infusions, or dietary strategies to optimize iron absorption.

Chapters 00:00 Introduction and Importance of Iron on a Plant-Based Diet 02:00 Types of Iron and Recommended Daily Intake 04:15 Sources of Iron on a Plant-Based Diet 15:20 Factors Affecting Iron Absorption 23:02 Treating Iron Deficiency 35:24 Conclusion

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Guide to iron on a plant-based diet (with product recommendations): https://www.idealnutrition.com.au/iron_plant_based/

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