What is food mineral?

Minerals are inorganic elements that originate in the earth and cannot be made in the body. They play important roles in various bodily functions and are necessary to sustain life and maintain optimal health, and thus are essential nutrients.

Sunday, November 1, 2020

Vegetarians need more iron compared with non-vegetarians

Iron is a mineral that is naturally present in many foods, added to certain food products, and available as a dietary supplement. It is an essential mineral needed to help red blood cells supply oxygen to our muscles for energy.

Vegetarians need almost twice the daily recommended amount of iron compared with non-vegetarians. Iron from plant-based foods is not absorbed as well by human bodies as animal food sources.

Plant-based sources of iron include pulses and legumes (such as beans, peas, and lentils), dark green leafy vegetables (such as spinach, cabbage, and broccoli), tofu, nuts and seeds.

Much of the iron in meat is heme iron, which is more easily absorbed from food and used by your body. Plant foods contain only non-heme iron. Although some plant foods are good sources of iron, it is often attached to compounds that reduce its absorption. These compounds are called phytates and are found in whole grains and dried beans.

Vitamin C enhances iron absorption from such plant sources, so eating vitamin C- containing foods (grapefruit, oranges, tomatoes, broccoli, and strawberries) in combination with iron-rich vegetables, fruits, nuts, etc. is recommended.
Vegetarians need more iron compared with non-vegetarians

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