Iron is an essential mineral for the proper functioning of the body.
Did you know that iron deficiency is considered one of the most prominent deficiencies in athletes, especially female endurance athletes?
It participates in transporting oxygen from the lungs to the body's cells, removing accumulated waste from the cells, and also plays a role in enzymatic processes essential for energy production. Lack of oxygen to muscle cells during exertion can damage muscle tissue.
Iron is also found in sweat, and during a particularly humid workout, athletes lose not only fluids but also various minerals, including iron.
In endurance athletes, the need for red blood cell production significantly increases, which raises the demand for iron in the body and can be up to 70% higher in endurance athletes with high training volumes.
Iron deficiency can lead to anemia, feelings of increased fatigue, and damage to the immune system – conditions that can impair achievements and performance.
It is very important to know that since iron absorption from plant sources is not always efficient, endurance athletes need higher quantities. Women need about 32 mg of iron per day, men need 15 mg per day (1.8 times the amount needed for non-vegan athletes).
Iron absorption can be improved by:
1. Combining foods rich in vitamin C: tomatoes, peppers, cabbage, citrus fruits, kiwi, strawberries, and also foods rich in carotenoids: carrots, sweet potatoes, pumpkin, peppers, lettuce, spinach, tomatoes, and more.
2. Soaking, cooking, and sprouting seeds, nuts, and leafy greens that contain phytic and oxalic acids, as well as other substances found in various seeds that hinder iron digestion and absorption.
3. Creating a gap of about half an hour between iron-rich foods and drinking polyphenol-rich beverages – such as green tea and strong herbal infusions, as well as caffeinated beverages.
The following salad contains a respectable amount of iron thanks to several iron-rich ingredients such as: dried apricots, quinoa, green beans, and pumpkin seeds. I also added chopped tomatoes rich in vitamin C, which helps with iron absorption.
The salad contains 6 grams of protein, 260 calories, and a respectable amount of iron – 3 mg.
This portion is suitable for a meal during the day – it is rich in fiber, zinc, and its protein content is relatively small, so it is recommended to combine a portion of quality protein with the salad.
Quinoa and Dried Apricot Salad
Ingredients:
2 servings
1 cup cooked quinoa
4 dried apricots – (it is very important not to use yellow dried apricots that contain sulfur, prefer brown apricots that do not contain sulfur)
Handful of chopped celery
Half a cup of green peas blanched in boiling water for 3-4 minutes
1 tablespoon pumpkin seeds
2 chopped tomatoes
Handful of basil
2 green onions
Dressing:
1 tablespoon olive oil with lemon
A little coarse salt and freshly ground pepper
This article was prepared with the participation of – Nutritionist Tami Adib
Quinoa and Dried Apricot Salad
