@NigelBlaise said in white sugar honey and maple syrup:
I am considering taking pea, pumpkin and other plant protein powder that have quite a bit of iron which is a concern. Perhaps soaking the pool powders liquids like coffee will help?
There is no single answer.
Soaking won’t change anything in the rate of assimilation, except there would be less chelation by phytates. Good point. But not with coffee (polyphenols). Taking pea, pumpkin and other rich-iron plant protein powder has to bypass several roadblocks:Iron must avoid several pitfalls. In an optimal situation, we are going to capture rather less iron 5 >< 20/25% (plant vs meat). But the stomach can optimize the transport. Enterocytes of the proximal small intestine absorb iron (as Fe2+) into the circulation where it becomes bound (as Fe3+) to its transport protein transferrin.
At physiological pH, iron exists in the oxidized, ferric (Fe3+) state. To be absorbed, iron must be in the ferrous (Fe2+) state or bound by a peptide / protein such as heme.
Iron from meat is a heme-form, so bound to a protein. The principal role of transferrin is to chelate iron to be rendered soluble, prevent the formation of reactive oxygen species, and facilitate its transport into cells.
Gastric acid production plays a key role in plasma iron homeostasis, especially with non-heme sources. However, some factors can promote the absorption of non-heme iron such as citric acid, lactic acid and fructose. All of these elements form ligands with ferrous iron, maintaining its solubility and thus facilitating its absorption.
PMID: 28846259
Iron from meat is bound by a protein as heme and doesn't need to be in a ferrous state (Fe2+). So, it is also less prone to the influence of gastric pH. If you have problems to digest meat, it’s often the sign of a deficiency in secreting bile or gastric acid. Then it would be a fine help to take a supplement once a day (HCl betaine, with ginger and pepsin – Now Foods).
The most efficient absorption takes place in the duodenum, and is inversely related to the iron store level. It means the level is upgraded / modulated when required / needed by the body.
https://gpnotebook.com/pages/nutrition/haem-and-non-haem-iron
Summary
Iron from meat (heme) is readily absorbed but I won’t eat cheese or drink milk at the same meal if I’m deficient (transport limited).
Plant iron (non-heme) must be converted to pass through the blood circulation. If you add some lemon juice on your vegan source (shake or salad) it will be easier, provided there isn’t too much polyphenols. Don’t drink coffee or tea after your salad bar.
Inclusion of meat cuts to a vegetable puree significantly increased the nonheme iron absorption.
