Separate fact from fiction: Can plant protein meet the vital iron needs of growing kids?

Power Up with Plants! Can Vegetarian Kids Get Enough Iron from Protein Sources?

The Answer to this lies in the fact, that what exactly is chosen as the base ingredients of the health drink Premix. If the ingredients chosen are rich in iron, like Almond, Flaxseed, (Products from the Brand Sheer MADness), etc., then of course the protein blend will be rich in iron. If peas and rice blend is used, peas do provide some iron, but rice is not a very good source. So Please ensure to read the labels properly when you buy protein-rich health drinks for your child.

Now let me explain the topic in a bit more detail.

 In recent years, plant-based diets have gained immense popularity for their health benefits and positive impact on the environment. However, one concern that often arises, especially for parents, is whether plant-based protein sources contain sufficient iron for growing kids. Let’s uncover the nutritional truth and assess the suitability for ensuring optimal iron intake in children.

Understanding Iron’s Crucial Role in Child Development

Iron is an essential mineral that plays a vital role in children’s growth and development. It is a key component of haemoglobin, the protein responsible for transporting oxygen from the lungs to the rest of the body. Iron also supports the immune system, cognitive function, and overall energy levels. Since children are in their crucial growth phases, ensuring an adequate iron intake is paramount to prevent iron deficiency anaemia, which can lead to fatigue, weakened immunity, and impaired cognitive function.

Plant-Based Iron vs. Animal-Based Iron

Iron is available in two forms: heme iron (found in animal products) and non-heme iron (found in plant foods). While heme iron is more easily absorbed by the body, non-heme iron requires a bit of assistance to ensure optimal absorption. This is where dietary strategies come into play.

Exploring the Nutrient-Rich Health Blend from Sheer MADness, specially crafted for your growing child.

Let’s analyze the iron content of the health drink blend Sheer MADness Almond & Oats.

Almonds: Almonds are not only a good source of plant protein but also contain moderate amounts of non-heme iron. Additionally, they provide vitamin C, which enhances non-heme iron absorption.

Flaxseed: Flaxseed is rich in iron, providing a decent amount of non-heme iron per serving. It also contains fiber, omega-3 fatty acids, and lignans that contribute to overall health.

Oats: Oats are a wonderful source of complex carbohydrates and contain some iron. They also provide B vitamins that support energy metabolism.

Turmeric: While turmeric itself is not a significant source of iron, it is known for its anti-inflammatory and antioxidant properties, which contribute to overall health and well-being.

Cocoa: Cocoa contains some iron and is also rich in antioxidants. However, the iron content may not be as substantial compared to other ingredients in the blend.

Chocolate: Dark chocolate, in moderation, can contribute to iron intake. It also offers a touch of flavor to the blend.

To have a brief idea, one can refer to the chart provided below, and the source mentioned.

Iron content in various nuts and seeds.

Reference source: https://www.healthline.com/nutrition/iron-rich-plant-foods#nuts-and-seeds

Let us run through a few research done on Almonds and their iron content.

Research regarding the iron content in almonds suggests that they are indeed a source of dietary iron, albeit in smaller quantities compared to some other foods. Almonds are more commonly known for their healthy fats, protein, fiber, and various vitamins and minerals. Below are some studies and sources that discuss the iron content in almonds:

USDA Food Composition Database: 

The United States Department of Agriculture (USDA) Food Composition Database provides comprehensive nutritional information on various foods, including almonds. According to the database, 100 grams of almonds contain about 3.72 mg of iron. Keep in mind that the iron content may vary slightly depending on factors such as almond variety and processing.
Source: USDA Food Composition Database – Almonds

Nutritional Analysis of Almond Varieties: 

A study published in the “Journal of Food Science and Technology” in 2017 analyzed the nutritional composition of various almond varieties. The study found that almonds contain varying amounts of iron, with values ranging from approximately 3.8 to 4.4 mg of iron per 100 grams. The iron content may differ based on the almond variety and growing conditions.
Source: Singh et al. (2017). Varietal variations in physicochemical, minerals and proteins of almonds (Prunus dulcis D. A. Webb) in Himachal Pradesh

Iron Bioavailability from Almonds: 

A study published in the “European Journal of Nutrition” in 2017 investigated the bioavailability of iron from almonds in a meal. The study concluded that the iron from almonds was indeed bioavailable and contributed to overall iron absorption in the body. The presence of certain compounds in almonds that enhance iron absorption, combined with their relatively low content of iron inhibitors, makes them a valuable source of dietary iron.
Source: Pellegrino et al. (2017). Almonds and hazelnuts in the prevention of iron deficiency

Influence of Almond Processing on Iron Content:

 Another study published in the “Journal of Food Composition and Analysis” in 2018 investigated the effect of different processing methods (roasting, blanching, and milling) on the iron content of almonds. The study found that processing methods did not significantly affect the iron content of almonds, suggesting that they remain a reliable source of iron even after processing.
Source: Kaur et al. (2018). Effect of processing methods on iron and zinc content of almonds

Now let us run through a few research done on flaxseed and its iron content.

Research on the iron content in flaxseed indicates that it is a source of iron, Flaxseed is better known for its high content of omega-3 fatty acids, fiber, and lignans. Here are some studies and sources that discuss the iron content in flaxseed:

USDA Food Composition Database: 

According to the United States Department of Agriculture (USDA) Food Composition Database, flaxseeds contain approximately 5.73 mg of iron per 100 grams. This value provides an estimate of the iron content in raw flaxseeds.
Source: USDA Food Composition Database – Flaxseeds

Iron Availability from Flaxseed: 

A study published in the “International Journal of Food Sciences and Nutrition” in 2008 investigated the iron availability from flaxseed in rats. The study found that while flaxseed contains iron, its iron availability was relatively low compared to iron from ferrous sulfate (a common form of iron supplement). The study suggested that factors such as phytic acid and dietary fiber in flaxseed might influence iron absorption.
Source: Perera et al. (2008). Effect of phytate on iron availability from insoluble iron sources in growing rats

Iron Content and Bioavailability in Flaxseed Bread: 

A study published in the “Journal of the Science of Food and Agriculture” in 2014 evaluated the iron content and bioavailability in bread fortified with flaxseed. The study found that the iron content in flaxseed-fortified bread was higher than in regular bread. However, the iron bioavailability was relatively low due to the presence of phytic acid and other anti-nutritional factors in flaxseed.
Source: Bester et al. (2014). The effect of bread fortified with different forms of flaxseed on iron bioavailability

Iron and Other Minerals in Flaxseed: 

A study published in the “Journal of Food Composition and Analysis” in 2012 analyzed the mineral composition of flaxseed. The study reported that flaxseed contains iron along with other essential minerals, but the iron content was relatively low compared to minerals like phosphorus and magnesium.
Source: Ciftci et al. (2012). Mineral content of Turkish flaxseed (Linum usitatissimum L.) cultivars

Balanced Diet is Key

While the health drink blend offers a variety of plant-based nutrients, it’s important to note that a balanced diet is essential for growing kids. One should always incorporate a diverse range of iron-rich plant foods such as legumes (beans, lentils), tofu, quinoa, and dark leafy greens to meet their iron needs. Educating kids about the importance of a well-rounded diet empowers them to make healthier food choices.

Conclusion in regards to “Does Plant Protein Provide Enough Iron for Growing Kids?

In conclusion, plant-based protein sources can indeed provide sufficient iron for growing kids when consumed strategically. The almond-flaxseed-oats health blend offers a mix of nutrients, including iron. By combining these plant foods with vitamin C-rich options and maintaining a balanced diet overall, parents can confidently embrace plant-based nutrition for their children, ensuring they receive the essential iron necessary for their growth and development. 

And if your child has any specific needs, or if they are allergic to any ingredients, it is always advisable to consult a doctor.

Before I finish, here are a few important facts to consider: 

These are the same lines from my book “Great Health Comes from Exercise & Nutrition”

a) Everyone is an individual, so what suits me, may or may not suit the next person.
 

b) If a person has a medical condition, a doctor’s advice and prescribed medication will only help.
 

c) While buying any protein powder from the market read the labels carefully, and Watch out for various codes, and words like Anti-caking agent, and INS 551( Also known as Silicon dioxide), All these are Laboratory made chemicals, and although approved by regulatory bodies think twice, will you consume a spoon of Silicon dioxide? And Silicon dioxide is just one product, there are numerous others like BHA ( Butylated hydroxyanisole ), BHT ( Butylated hydroxytoluene ) and the list of lab-made chemicals goes on and on with various codes, that we generally ignore.

Hence read the labels especially the ingredients list of the product before buying.

If you are interested in buying chemical-free Natural vegan Protein powder, Health drinks for kids or our delicious but chemical-free Energy bars and Protein bars shop @ Sheer MADness.

One can also buy our Products From Flipkart, Jio Mart or ONDC in India.

d) Exercise is the key to fitness, we should always keep in mind that exercise and nutrition are two sides of the same coin and always go hand in hand. So only nutrition will not help you attain any goals till it is not supplemented with Exercise.
 

e) Excess of anything is wrong, it can be the best nutrient-filled superfood, but one should consume only recommended quantities.
 

f) Regarding health, fitness, and nutrition, remember that Rome was not built in a day. Your discipline and consistency is the key.
 

g) It’s not only Exercise and protein that builds muscles, but there are numerous other factors like a healthy gut, numerous macro and micronutrients, your body type and DNA, the amount of rest the body gets, the lifestyle an individual lives, and on and on it goes. Out of all these, exercise and nutrition are within our control, and one should focus on these two primary aspects.

h) Want more benefits in regards to Plant Protein Powder? Read the Post:  Muscle Growth to Health, Plant Protein Powders are the future.

i) Doubt related to the topic of “Protein”? I would request you to read my post  “Protein, Everything you should be aware of.”

j) The most important part of fitness is that nothing is better than a balanced meal.

 Article by Chef Ashutosh Awasthi.

Disclaimer: Our products are a source of HEALTHY NUTRIENTS and COMPLETELY FREE OF ANY ADDED CHEMICALS.

We do not claim to cure any medical condition.

The information provided is informational. We do not claim to diagnose or treat a person with any specific medical condition.