Active vegans and vegetarians looking to optimize iron levels, prevent fatigue, and improve athletic performance through strategic plant-based nutrition.
Estimated Daily Calories
2500 kcal
Protein Target
"Always pair non-heme iron sources like lentils, spinach, or pumpkin seeds with a vitamin C-rich food like bell peppers or citrus to significantly increase iron bioavailability."
Plants contain non-heme iron, which is more sensitive to inhibitors like phytates and tannins compared to the heme iron found in animal products.
Avoid consuming coffee, tea, or calcium-rich supplements within an hour of your iron-rich meals, as these can inhibit iron absorption.
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