Heybo Philippines | Grain Bowls for all

More About Minerals: Iron

This mineral is found in every cell of the body and it's essential for the production of red blood cells. Just how can we add more iron into our diet?

What is iron and how does our body absorb it?

Iron is involved in body functions such as energy production, growth and development, immune function, red blood cell formation, reproduction, wound healing. An iron deficiency can result in the impairment of these functions and is associated with lethargy, difficulty concentrating, and poor immune function.  Obesity, calorie restriction, and greater intake of processed energy-dense, micronutrient-poor foods and beverages are associated with low iron status. An iron deficiency is most common in children, women of childbearing age, and during pregnancy. Approximately 75% of Singaporean women in the third trimester of pregnancy may be iron deficient.  

Credit: Shutterstock

Dietary iron is present in the form of heme iron from animal foods and non-heme iron from plant and animal foods. Heme iron is more bioavailable than non-heme iron. The absorption rate of heme iron is approx. 25% while the absorption rate from non-heme iron is approx. 17%. Omnivores typically get 10–15% of their dietary iron from heme iron but it contributes to 40% or more of total iron absorption. Heme iron is not affected by factors that inhibit absorption. Despite the differences between plant and animal iron, vegetarians and vegans can easily meet their iron needs. The body stores iron when stores are low and increases excretion when stores are high.   

  • Factors that enhance the absorption of iron include vitamin C (ascorbic acid) and other acids (citric and lactic).
  • Factors that inhibit iron absorption include calcium (milk), phytates (legumes, grains, nuts, seeds), vegetable proteins (soybeans, legumes, nuts), and tannic acid (polyphenol in tea and coffee). Phytates are sometimes called “anti-nutrients” but they are also powerful antioxidants, so they are not all bad!  

Where to Find it?

Credit: Shutterstock

The iron you consume quickly adds up. The Recommended Dietary Allowance (RDA) can easily be met by consuming a healthy varied diet if there are no underlying health conditions or genetic abnormalities. For example, iron absorption can be as low as 2% in those with GI disease. Meat like chicken and beef are potent sources but so are many plant-based sources that have no saturated fat. As a bonus, they are also full of fiber and phytonutrients.  

Food
1 Serving Size
Iron Content (mg)
Daily Value Percentage
White Beans
1 cup
8
44
Dark Chocolate
3 oz
7
39
Lentils
1/2 Cup
3
17
Spinach
1/2 Cup
3
17
Chickpeas
1/2 Cup
2
11
Cashews
1 ounce (18 nuts)
2
11
Potato with Skin
1 medium sized
2
11

Credit: Saladstop

How much iron do we need per day?

The recommended daily allowance (RDA) for iron in Singapore is per the chart below.

Type
RDA for Iron
Men 18-30
8
Men 30-60
8
Men 60+
8
Women 18-30
18
Women 30-60
18
Women 60+
8
Pregnant
27
Lactating 1st 6 months
9
Lactating after 6 months
18

How can I get more iron into my diet?

Credit: Shutterstock

1. Do not take a calcium supplement at meals

2. Eat an adequate amount of calories

3. Focus on weight loss if obese

4. Consume the RDA which is 1.8 times higher for vegans / vegetarians than omnivores

  • Example: 19-50 years old- 8mg (male) and 18mg (female not pregnant) omnivore 
  • 19-50 years old- 14.4 (male) and 32.4mg (female not pregnant) vegan

5. Consume a low sugar whole grain fortified breakfast cereal if diet not adequate

6. Optimize iron enhancers

  • Vitamin C: citrus fruits, red pepper, watermelon, broccoli, tomato juice, brussels sprouts etc.  
  • Citric acid: Lemon or lime  
  • Sulphur-rich allium species: onion, garlic, red and black pepper, ginger, and black pepper   
  • Consider using amchur (mango powder) in cooking
Credit: Shutterstock

7. Reduce iron inhibitors

  • Avoid drinking some types of tea and coffee with meals.

8. Consider food preparation techniques that enhance iron absorption although not required

  • Soaking and sprouting beans, grains, and seeds, and the leavening of bread. 
  • Eat foods such as miso and tempeh (fermentation may improve iron bioavailability) 

9. Eat a varied plant-based diet or lean unprocessed meats 

  • Green leafy vegetables, such as spinach, kale, swiss chard, and beet greens   
  • Legumes such as chickpeas, white beans, lentils, peas, and kidney beans 
  • Grains such as whole wheat bread and brown rice 
  • Tree nuts such as cashews and pistachios  
  • Protein-rich food such as tofu and tempeh
  • Perhaps some surprising sources, such as chocolate, potato, tomato, and raisins 

Iron and a Balanced Diet

Credit: Shutterstock

Iron is vital for optimal body function but don’t forget that too much of any nutrient can have adverse effects. Interactions between nutrients can lead to imbalances. A surplus of one nutrient can lead to a deficiency of another. For example, too much manganese can aggravate an iron deficiency. A deficiency of a nutrient like iron may also leave the body vulnerable to a contaminant mineral like lead.

Another consideration is that iron is a pro-oxidant and high iron stores and heme iron have been linked to chronic diseases such as heart disease. Nutrients like vitamin C (antioxidant) can quench iron (pro-oxidant) to mitigate negative effects. Supplementation can easily create imbalances so make sure to take supplements as directed from a healthcare provider to determine the correct dosage and type.  

Category

Posted On

Written By

More from SaladStop!

10 Essential Tips for Healthy Living

In today’s modern world, achieving and maintaining a healthy lifestyle has become increasingly important. With the abundance of information available, it can sometimes be overwhelming to know where to start. To help you navigate the journey to better health, here are 10 essential tips for healthy living that incorporate specific and functional foods. 1. Diversify Your plate with colorful vegetables: Fill your plate with a variety of colorful vegetables, such as nutrient-rich kale. This leafy green, like the one found in SaladStop!’s Harvest bowl, is packed with essential vitamins and minerals. 2. Incorporate protein-rich foods: Protein is crucial for muscle repair, immune function, and satiety. Include sources of lean protein in your meals, such as grilled chicken breast, tofu, lentils, or beans. These options are not only rich in protein but also provide other important nutrients like iron and fiber. 3. Choose whole grains: Swap refined grains for whole grains to increase fiber intake and promote digestive health. Opt for whole grain options like quinoa, brown rice, oats, or barley, which provide sustained energy and help regulate blood sugar levels. 4. Embrace healthy fats: Don’t shy away from fats, but focus on incorporating healthy sources such as avocado, nuts, seeds, and olive oil. These fats are rich in omega-3 fatty acids and monounsaturated fats, which support heart health and brain function. 5. Include functional foods: Integrate functional foods into your diet, which offer specific health benefits beyond basic nutrition. For example, adding flaxseeds to your salad provides a boost of omega-3s and fiber, while also supporting heart health and digestion. 6. Prioritize leafy greens: Leafy greens like kale, spinach, and Swiss chard are nutritional powerhouses packed with vitamins, minerals, and antioxidants. Incorporate them into your salads as a base or mix them into smoothies for a nutrient boost. 7. Don’t forget about berries: Berries such as strawberries, blueberries, and raspberries are not only delicious but also incredibly nutritious. They’re rich in antioxidants, fiber, and vitamins, making them a perfect addition to salads or snacks. 8. Add crunch with nuts and seeds: Sprinkle nuts and seeds like almonds, pumpkin seeds, or sunflower seeds onto your salads for added texture and nutrition. These crunchy toppings provide healthy fats, protein, and essential minerals like magnesium and zinc. 9. Keep hydrated with herbal teas: Stay hydrated throughout the day by incorporating herbal teas into your routine. Herbal teas like chamomile, peppermint, or ginger are not only hydrating but also offer various health benefits, such as aiding digestion and reducing inflammation. 10. Practice mindful eating: Take the time to savor and enjoy your meals, paying attention to hunger and fullness cues. Eating mindfully can help prevent overeating, improve digestion, and enhance overall satisfaction with your meals. Incorporating these 10 essential tips into your daily life can help you build a foundation for optimal health and well-being. By focusing on specific, functional foods and making conscious choices to nourish your body, you can embark on a journey towards a healthier and happier you. Remember, small changes can lead to significant improvements over time, so start today and reap the benefits of a balanced and nutritious diet.

Exploring the Nutritional Benefits of SaladStop!’s BBQ Pulled Shiitake

SaladStop! introduces a culinary marvel with its BBQ Pulled Shiitake, a dish that combines mouthwatering flavors with a wholesome nutritional profile. With each serving containing 5g of protein per serving of 60g, this plant-based option is designed to delight taste buds while nourishing the body. The foundation of the BBQ Pulled Shiitake is Fable, a brand known for its innovative use of mushrooms. This ingredient not only provides a meaty texture but also contributes a significant portion of the dish’s protein content. Coupled with pomace olive oil, the dish gains a dose of heart-healthy fats and antioxidants, enhancing its nutritional value. To infuse the BBQ Pulled Shiitake with its signature taste, SaladStop! incorporates HP Sauce and smoked BBQ sauce. These sauces add layers of flavor without compromising on health, ensuring a satisfying dining experience. Additionally, the inclusion of black pepper not only enhances taste but also offers potential health benefits, including improved digestion and antioxidant support. SaladStop!’s BBQ Pulled Shiitake epitomizes the brand’s commitment to providing nutritious and delightful options for its clientele. With its protein-rich base, beneficial fats, and flavorful sauces, this dish represents a harmonious marriage of taste and nourishment. Whether you’re a devoted vegan, a health-conscious eater, or simply seeking a gratifying meal, the BBQ Pulled Shiitake assures an culinary experience that caters to both body and spirit.

SaladStop!’s Hulk Patty: A Protein-packed Delight

SaladStop! introduces the Hulk Patty, a delicious and nutritious addition to their menu, designed to cater to the needs of health-conscious individuals seeking a protein-rich option. Packed with wholesome ingredients like rolled oats, soy milk, and a variety of vegetables, the Hulk Patty offers a satisfying culinary experience without compromising on nutritional value. Each serving of SaladStop!’s Hulk Patty (50g) provides approximately 4.8g of protein, making it an excellent source of this essential macronutrient. Let’s delve deeper into the nutritional components of this innovative creation: Protein: Complex Carbohydrates: Healthy Fats: Vitamins and Minerals: Gluten-Free Batter: SaladStop!’s Hulk Patty stands out as a nutritional powerhouse, offering a well-balanced combination of protein, complex carbohydrates, healthy fats, vitamins, and minerals. Whether you’re a vegetarian, vegan, or simply looking to incorporate more plant-based options into your diet, the Hulk Patty serves as a delicious and satisfying choice. With its innovative blend of ingredients and focus on wholesome nutrition, it’s sure to become a favorite among health-conscious consumers seeking a protein-packed culinary experience. Discover this Vegan Protein in our warm protein bowl, Game Changer!