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Iron Deficiency

IRON DEFICIENCY is the #1 nutrient deficiency in the world ๐ŸŒŽ regardless of the type of diet being consumed. In fact, some people can eat meat ๐Ÿฅฉ 3 times per day and still be deficient in iron. ๐Ÿคฏ

There are 2 TYPES OF IRON:

  1. Heme Iron comes from blood ๐Ÿฉธ and is only found in animal products ๐Ÿฅฉ.

  2. Non-Heme Iron comes from plants ๐ŸŒฑ.

The iron found in animal blood ๐Ÿฉธ is comprised of 40% heme iron and 60% non-heme iron while the iron in plants ๐ŸŒฑ is 100% non-heme iron.

Heme iron is absorbed more rapidly than non-heme iron but heme iron is also linked to increases in both cardiovascular โค๏ธ disease and colorectal ๐Ÿ’ฉ cancer. ๐Ÿ˜ข

These plant ๐ŸŒฑ foods are very rich in non-heme iron:

  • Legumes (beans, peas, soybeans, chickpeas, lentils, peanuts etc...)

  • Pumpkin ๐ŸŽƒ Seeds

  • Dark Leafy Greens ๐Ÿฅฌ

  • Dried Apricots

  • Chlorella (a superfood supplement made from algae)

Vitamin C enhances the absorption of non-heme iron so consider pairing your ๐ŸŒฑ iron source with one of these Vitamin C rich ABSORPTION ENHANCERS:

  • Lemon ๐Ÿ‹ juice (squeeze over greens)

  • Strawberries ๐Ÿ“

  • Bell Peppers ๐Ÿซ‘

GARLIC ๐Ÿง„ and ONION ๐Ÿง… have also been shown to significantly enhance the absorption of iron. Most home-cooked ๐Ÿ  meals should start with garlic and onion (and most of your meals should be home-cooked ๐Ÿ . ๐Ÿ˜‰)

Finally, avoid these ABSORPTION INHIBITORS in and around meal times:

  • Coffee โ˜•๏ธ

  • Tea ๐Ÿซ–


The Rich Roll Podcast: Hill S. Simon Hill On Optimizing Plant-Based Nutrition For Health, Longevity & Athletic Performance. February 28, 2022. Accessed March 5, 2022.

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