by Michelle Jaelin | May 28, 2020
Full Disclosure: The following blog is a paid partnership with Florida Department of Citrus. Sponsored posts help me continue to bring you relevant, evidence-based content. All opinions are my own and are genuine!
Moving towards more plant-based or vegan eating is a nutritionmegatrendhere to stay. However, plant-based and vegan are two different ways of eating. I defineplant-basedas trying to incorporate more plant foods into your diet. This also means reaching for more plant proteins such as soy (tofu, tempeh, edamame), pea protein, beans and legumes, nuts and seeds – while still eating meat protein on occasion. A vegan diet is based onVeganism– the belief system and practice where one does not consume, wear or use any products that involves the welfare of animals. Vegetarian is another different diet, one that does not consume animal protein, but may consume foods from animals such as dairy, eggs or fish (pescatarian)
The number one complaint I hear from vegans is they always feel hungry –READ THIS POPULAR POST!
Are you always hungry on a vegan diet? Check out this popular recipe HEREto help you create a more satisfying meal!
The second most common complaint I hear from all plant-based, vegetarian and vegan eaters is they oftenfeel tired and fatigued.The reason this is happening is because when you cut out significant food groups out of your diets, you becomeat risk for certain nutrient deficiencies.DISCLAIMER: This is not personalized health advice. Please check with your medical doctor or registered dietitian for your health concerns.
One of the biggest reasons for feeling tired is if you are consuming significantly fewer animal products, you are missing out on key nutrients, such as B12 and iron. Whenever I’m approached bywomen of child-bearing age, eating primarily plant-based diet with issues of fatigue and tiredness – my first response is:
Get your bloodwork tested. In particular, have your doctor check these biochemical markers: Iron (ferritin is the biomarker used to measure iron), B12, andcomplete blood count(includes red blood cells, white blood cells, hematocrit, hemoglobin and platelets). Your doctor might request you check other blood test measures to ensure you are healthy –but that’s a conversation you need to have with them.
Looking for a delicious and satisfying vegan recipe? Check out this oneHERE.
Iron
Iron deficiency is one of largestnutrient deficiencies in the worldwith many contributing factors. It’s prevalent in both omnivore and vegan/vegetarian diets, with the latter having greater risk for it (1,2). One of themost common reasonsforfatigue and low energy in vegan, vegetarianand moreplant-based dietsis because of eitherlow or no consumption of heme iron.This depends on the source of where you get your iron from.
Animal Sources
Animal sources, such as lean meats and seafood containbothheme iron and non-heme iron.Heme ironis the more bioavailable source of iron, easier absorbed by the body and the richest source of iron.Heme iron isonlyfound in animal sources.14-18% of ironconsumed from a mixed diet of plants, meat and seafood protein and vitamin C is absorbed and used by the body.
Plant Sources
Non heme iron comes from plant sources (dark leafy greens, nuts, legumes, tofu) and fortified cereals (oats, enriched breads, bran). Without getting too much into thebiochemistry of why(I try to limit my blogs less than 1200 words), non-heme iron is not as bioavailable or well absorbed as heme iron. 5-12% non heme iron in vegan/vegetarian and fortified sources is usable in the human body, with certain other nutrients in these diets inhibiting the absorption of non-heme iron (3,4).
In dietetics, we have a measurement calledRecommended Dietary Allowance (RDA), the daily intake level suggested to help people reach the nutrient requirement. Because of the lack of heme iron in plant sources of iron,for vegetarians and vegans the Recommended Dietary Allowance (RDA) is1.8xthe amount for omnivores(5).
How Can I Increase my Energy Levels by Maximizing Iron Absorption?
Consuming foods withvitamin C(ascorbic acid) is how you increase absorption of non-heme iron. Here are a few plant-based meal ideas:
Brighten Up Your Morning with Citrus for Breakfast
Instead of coffee or tea in the morning (both have shown to decrease iron absorption6,7) try ½ cup (120 mL) of 100% orange juice mixed with water to go with your oatmeal power bowl in the morning. The vitamin C from the orange juice will help to increase the absorption of iron from the oats. Add other sources of plant-based iron, including nuts and seeds. Cashews, chia seed, pumpkin seeds and ground flax seeds are excellent options.
AFillingVegan Lunch
A vegan salad with marinated tofu, red peppers, and avocados on top of spinach,like this one, can help you get both your protein and iron requirements. Did you know that red peppers are actually an excellent source of vitamin C? The vitamin C in the red peppers will help with the absorption of non-heme iron in the tofu.
Balanced Bowls for Dinner
ThisOrange Tarragon Ginger Shrimp With Rice Noodlesrecipe is an excellent evening meal for people who are trying to go more plant-based by lowering their meat consumption, but are still eating seafood. Shrimp adds vitamin B12 and the orange juice adds vitamins B6, C and folate.
Workout Recovery Smoothie
One of my favourite post-workout recovery smoothies is mixing protein powder with 100% orange juice and water. Truthfully, I hate the taste of protein powder and orange juice makes it tastier and more nutritious! A plant-based protein powder, one made with pea or soy protein (bothcomplete protein sources), mixed together with orange juice will help increase the absorption of the non-heme iron. This is especially important for young, active female vegetarians and vegans, asstudieshave shown the impact ofbothmenstruationandhigh physical activity can lead to iron deficiency.
If you ask for my recommendation of a good plant-based protein powder, I likeVega. Not sponsored!
Summary of Plant-based Diets, Iron and Vitamin C
Of course, there are other possible nutrient deficiencies to consider when following a more plant-based diet, including vitamin B12, D, protein, calcium, omega 3s and zinc. If you are vegan/vegetarian or thinking of largely decreasing your animal protein consumption, there are supplements designed especially for you. However, as a registered dietitian, I always recommend trying to get most of your daily nutrient requirements through food and drink – if possible.
In Canada,over 80% of women and mendo not meet recommended intake of vegetables and fruits per day. Research shows that a ½ cup serving (120 mL) of 100% orange juice as a complement to whole fruit consumption is a convenient way to increase absorption of the important mineral iron and increase intake of nutrients such as vitamin C, potassium, and B vitamins (8).
If you are eating more plant-based meals or are vegetarian/vegan, consider the role of important nutrients such as vitamin C and non-heme iron for adequate intake. If you still need guidance from a professional, speak to your doctor ora registered dietitianfor help.
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