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Make the most of Minerals

Make sure your body is getting enough of the essentials

Minerals are inorganic substances that are required by the body to perform a variety of functions to keep us alive. Some minerals, called macrominerals, are required in larger quantities than others (such as calcium, magnesium and phosphorus). Others, the trace minerals, are required in smaller amounts, but are still essential to health (such as iron, zinc and selenium). Let’s focus on four minerals that vegans need to pay special attention to: iron, zinc, calcium and iodine.

It's not just the amount of mineral in your food, it's how much is absorbed

Iron

It is commonly thought that vegetarians and vegans are more at risk of iron deficiency than meat-eaters, but studies actually show that vegans and vegetarians who eat a varied and well-balanced diet are at no greater risk. Iron deficiency is the number one deficiency worldwide and can affect anyone, vegan and meat-eater alike.

There are two types of iron you can get from food – haem iron from meat and non-haem iron from plants. So why does plant-based iron get a bad rap? Vegan foods contain non-haem iron in abundance, however it can be a little trickier for your body to absorb it, in contrast to haem iron. Sources include green leafy vegetables, beans, lentils, tofu and seeds such as chia, flax, hemp and pumpkin seeds.

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Find the complete article and many more in this issue of Vegan Food & Living Magazine - The Italian issue (March 2020)
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About Vegan Food & Living Magazine

In this issue of Vegan Food & Living you will find delicious Italian recipes that will allow you be get creative with vegan pizzas, pasta and risotto. Discover how to make your home more eco-friendly with our guide on how to live more sustainably and Sascha Camilla explores how eco-friendly faux fur is and how it measures up to the real thing. Learn to cook the perfect Sunday lunch that is suitable for the whole family with our guide to cooking five gluten-free dishes. Cook the perfect oriental dinner with our Taste of Japan recipes from Tim Anderson or make your favourite Chinese takeaway dishes in your own kitchen with recipes from Kwoklyn Wan.