You may need an iron supplement and if you do floradix liquid iron supplement is by far the best iron supplement on the market. This is because this supplement provides non-heme, plant based iron. Contrary to popular belief, this form of iron intake is better regulated by the body. This because a plant based iron causes less oxidative stress on the body. Most doctors and nutritionists will tell you that you need heme iron because it is better absorbed by the body. While this is true, heme iron, or Fe2+ or ferrous iron also causes greater oxidative stress on the body. Because of this, high intake of heme iron is concurrently seen with a large number of diseases that are partially caused by an increase in oxidative stress, or result in oxidative stress. This includes diabetes, heart disease, inflammatory diseases in general, and diseases of an unhealthy pregnancy, namely gestational diabetes, preeclamsia, and eclampsia. Research has shown that all these conditions are correlated to high intake of heme iron, or iron that comes from animal sources. If you want to argue that oxidative stress does not cause disease, you may, but you cannot refute that oxidative stress perpetuates disease and causes a circular feedback loop of increased oxidative stress and inflammation which are root symptoms and the perpetuating causes of all lifestyle diseases.
Plant-based iron is usually in the Fe3+ state, which is less reactive, but it can also be in the Fe2+ state. Heme iron and ferrous iron (Fe2+) are more reactive and can contribute to oxidative stress. This is because ferrous iron can easily donate electrons, leading to the production of reactive species (Fenton Reaction) that can damage molecules such as DNA, proteins, and fats. This damage occurs because these reactive species can steal electrons from other molecules, disrupting their structure and function. To donate an electron means to give away a tiny part of an atom, which can cause other atoms or molecules to become unstable and react in ways that can damage cells.
The reason that most iron supplements are in the heme form, simply comes down to the long known fact that the Fe2+ ferrous form of iron is absorbed. But know research is showing that having too high levels of Fe2+ in the body increases oxidative stress due to the above mechanisms. And the body also has the ability to absorb iron from plant foods. The best thing about eating plant foods iron is the body is not flooded with iron past the bodies ability to use it immediately, resulting in the excessive iron just causing oxidative stress on the body. When you eat plant foods with iron the absorption methods are slower, facilitated by other factors, and more easily stored without causing oxidative stress. In particular, these mechanisms are as follows:
Non-Heme Iron Absorption Mechanisms
- Reduction to Ferrous Iron (Fe2+):
- Non-heme iron in food is predominantly in the ferric (Fe3+) form.
- In the acidic environment of the stomach, and on the brush border of enterocytes in the duodenum, ferric iron (Fe3+) is reduced to ferrous iron (Fe2+) by the action of reductases such as duodenal cytochrome b (Dcytb) and dietary reducing agents like vitamin C.
- Ferrous iron (Fe2+) is then transported into enterocytes via divalent metal transporter 1 (DMT1).
- Direct Absorption of Ferric Iron (Fe3+):
- Although the primary and most efficient pathway involves the reduction of ferric to ferrous iron, the body can absorb ferric iron through a less direct route.
- Ferric iron can be taken up by enterocytes after binding to a protein called integrin or by endocytosis of ferritin-iron complexes. However, this pathway is less efficient than the absorption of ferrous iron.
Storage of Iron in the Body
Besides lower reactivity or greater stability of Fe3+ (non-heme) iron, this is the form that the body uses to store iron. Iron has similarities to oxygen in that it is vital for functioning of the body but some valence forms of this molecule allow for it to easily damage the body. This is another advantage to consuming plant based iron which tends to be in the Fe3+ form, where as animal foods only contain Fe2+, or ferric iron. When your storage capacity of iron is exceeded, then you consume more meat or animal products, the only thing you succeed in doing is causing oxidative stress in your body.
Types of Iron Storage Molecules in the Body:
- Ferritin:The primary storage form of iron in the body is ferritin, which stores iron in the ferric form (Fe3+). Ferritin can store a large amount of iron and releases it in a controlled manner to prevent free iron from catalyzing the formation of free radicals (oxidative stress).
- Hemosiderin: When ferritin storage capacity is exceeded, excess iron is stored as hemosiderin, a complex of ferritin, denatured ferritin, and other materials. Hemosiderin also stores iron in the ferric form (Fe3+).
_The following are excellent sources of plant based iron. In fact many of the recipes provided give 30% or more of your daily iron needs in one recipe. These are as follows:
50% Iron, 21 g protein in 1 bar designed to be a meal replacement:http://thecarmencooks.com/staging/3924/cacao-chip-high-protein-cookie-bars-and-biotins-role-in-making-energy/
Many people believe you need iron in the case of anemia. This is frequently not the case, and often anemia, or poor blood quality can be caused in a deficiency of other nutrients, including, but not limited to, riboflavin, B6, folate, vitamin D, and vitamin A. Riboflavin and vitamin A are frequent culprits.
Strategies to Enhance Iron Absorption from Plant-Based Foods:
- Combine with Vitamin C-Rich Foods:
- Adding vitamin C-rich foods to meals can significantly increase the absorption of non-heme iron. For example, adding lemon juice to a spinach salad or eating an orange with breakfast cereal.
- Avoid Iron Inhibitors:
- Reduce the intake of foods and beverages that inhibit iron absorption when consuming iron-rich meals. This includes avoiding tea, coffee, and high-calcium foods or supplements at the same time as iron-rich meals.
- Cooking in Cast Iron Cookware:
- Cooking acidic foods (like tomatoes) in cast iron cookware can increase the iron content of the food, as some of the iron from the pan is leached into the food.
- Fermented Foods:
Fermentation can increase the bioavailability of iron in plant-based foods. The process of fermentation can reduce phytates and other compounds that inhibit iron absorption, potentially increasing the proportion of iron in the ferrous form.
Examples: Fermented soy products like tempeh, miso, and natto. - Sprouted Grains and Legumes:
Sprouting can also reduce phytate levels, thereby enhancing the availability of iron in the ferrous form.
Examples: Sprouted lentils, chickpeas, and mung beans.
Examples of Iron-Rich Plant Foods:
- Legumes: Lentils, chickpeas, beans.
- Grains: Quinoa, fortified cereals, brown rice.
- Nuts and Seeds: Pumpkin seeds, sesame seeds, hemp seeds.
- Vegetables: Spinach, kale, Swiss chard.
- Dried Fruits: Apricots, raisins, prunes.
Summary:
While non-animal foods generally contain iron in the ferric form (Fe3+), certain preparation methods such as fermentation, sprouting, and combining with vitamin C-rich foods can enhance the presence and absorption of ferrous iron (Fe2+).
