Because oxygen is required for aerobic energy metabolism, poor iron status in athletes can negatively impact training and performance. In addition to being high in carbohydrate, enriched grain products contain added iron. Which of the below food items contains the most iron?
a. hummus
b. vegetarian refried beans
c. chocolate soymilk
d. plain tortilla chips
The correct answer and explanation is:
The correct answer is b. vegetarian refried beans.
Iron is an essential mineral involved in carrying oxygen in the blood and supporting energy metabolism. Athletes, especially those in endurance sports, can experience a drop in performance if their iron levels are insufficient because iron helps in oxygen delivery to muscles during exercise. There are two types of iron: heme iron found in animal products and non-heme iron found in plant-based foods. Heme iron is more efficiently absorbed by the body, but non-heme iron can still contribute significantly when consumed with foods that enhance its absorption, like those rich in vitamin C.
Looking at the options:
- Hummus: While hummus is a good source of protein and healthy fats, it doesn’t provide a high amount of iron. Chickpeas, the main ingredient, have some iron, but it is not as much as in some other foods.
- Vegetarian refried beans: Beans are an excellent source of non-heme iron. A serving of vegetarian refried beans typically contains about 2-3 milligrams of iron. The added benefit is that beans also provide fiber, protein, and other nutrients that support overall health and performance.
- Chocolate soymilk: This can be a good source of iron as well, especially if it is fortified, but it generally contains a lower iron content compared to beans. Additionally, the added sugars in chocolate soymilk may not be as beneficial in terms of providing steady energy.
- Plain tortilla chips: While they may contain some iron due to the corn used, they are not a significant source of the mineral compared to beans or fortified foods.
Iron in plant-based foods like beans is non-heme iron, which is absorbed less efficiently than heme iron from animal products. However, pairing beans with vitamin C-rich foods (like citrus fruits) can increase absorption. For athletes, vegetarian refried beans are one of the best plant-based sources of iron available.