What dietary suggestions would you provide to a vegan to prevent iron deficiency?

Question

What will be an ideal response?

Answer 1

Polyphenols, such as the tannins found in tea, and related substances in coffee are known to reduce nonheme iron absorption. Therefore, individuals trying to rebuild iron stores are advised to reduce coffee and tea consumption, particularly at mealtimes. Excessive intakes of other minerals, such as zinc, manganese, and calcium, may interfere with nonheme iron absorption. Because of these potential mineral-mineral interactions, individuals with high iron needs should avoid taking iron supplements with foods or supplements containing significant amounts of these minerals.

Vitamin C, or other organic acids, in the diet also increases nonheme iron absorption. Vitamin C provides an electron to Fe3+ (ferric iron) to yield Fe2+ (ferrous iron), which then forms a soluble complex with vitamin C. Ferrous iron is better absorbed than ferric iron because it more readily crosses the mucosal layer of the small intestine and reaches the brush border of the intestinal absorptive cells.