For many people, switching to a vegan diet is a step towards better health, an ethical lifestyle and a more sustainable future. However, one of the common questions vegans encounter is how to ensure adequate intake of key minerals such as iron and zinc. 

These two minerals play a vital role in our bodies - iron is crucial for red blood cell production and oxygen transport, while zinc supports the immune system, wound healing and skin health. So how do you ensure that you get enough of these nutrients on a vegan diet? Let's take a closer look.

Iron: The key to energy and vitality

Iron is a mineral that our body needs to make hemoglobin, a protein in red blood cells that carries oxygen to all parts of the body. Iron deficiency can lead to fatigue, weakness and even anemia. Fortunately, there are many plant-based sources of iron that can be part of a vegan diet.

Plant sources of iron

1. Legumes: Lentils, chickpeas, beans and peas are rich in iron. For example, one cup of cooked lentils contains approximately 6.6 mg of iron, which is almost half the recommended daily allowance for women.

2. Leafy vegetables: spinach, kale and chard are great sources of iron. Although they contain non-heme iron (less easily absorbed than iron from meat), eating them regularly can contribute significantly to your intake.

3. Seeds and nuts: pumpkin seeds, sesame seeds, cashews and almonds not only contain iron, but also healthy fats and other minerals.

4. Fortified foods: Some cereals, plant milks and tofu are fortified with iron, which is a great way to increase your iron intake.

This is a great way to improve iron absorption

Plant iron is non-heme, which means its absorption can be affected by other factors. Here are some tips to maximize its utilization:

- Combine iron with vitamin C: Vitamin C increases iron absorption. Add peppers, tomatoes, citrus fruits or strawberries to your meals.

- Avoid iron blockers at meals: coffee, tea and calcium-rich foods can reduce iron absorption. Try to consume them outside of main meals.

- Fermentation and pickling: Processes such as fermentation (e.g. sauerkraut) and pickling of legumes and cereals can reduce the content of antinutrients that inhibit iron absorption.

Zinc: Guardian of immunity and regeneration

Zinc is another key mineral that is essential for proper immune system function, wound healing and healthy cell growth. On a vegan diet, its intake can be a challenge because plant sources of zinc also contain phytates, which can reduce its absorption.

Plant sources of zinc

1. Whole grains: oats, quinoa, brown rice and whole grain bread are good sources of zinc.

2. Legumes: As with iron, legumes such as lentils, beans and chickpeas also contain zinc.

3. Seeds and nuts: Pumpkin seeds, sunflower seeds and cashews are rich in zinc.

4. Tempeh and tofu: These fermented soy products are not only tasty but also rich in zinc.

How to improve zinc absorption

- Fermentation and germination: As with iron, fermentation and germination can reduce phytate content and improve zinc absorption.

- Balanced diet: combine different sources of zinc to ensure adequate intake.

Practice story: How Jana managed her iron and zinc deficiency

Jana, a young vegan, started to feel tired and her immunity was weakened after a few months on a plant-based diet. After consulting a specialist, she found that her iron and zinc intake was insufficient. 

Jana started to include more legumes, seeds and fortified foods in her diet. Every morning she prepared a smoothie with leafy greens and orange juice to promote iron absorption. After a few weeks, her energy returned and she felt better than ever. 

This story shows that even small changes can have a big impact.

Conclusion

Ensuring adequate iron and zinc intake on a vegan diet doesn't have to be complicated if you know what to focus on. 

A varied diet rich in legumes, seeds, whole grains and leafy greens is key. Combining these foods with techniques such as fermentation and sprouting can greatly improve the absorption of these important minerals. 

Remember, your health is in your hands - you just need to pay attention to what you eat.