IRON

Whenever the topic of vegan health arises, iron is sure to be mentioned. Most vegetarians and vegans who see a general practitioner will have their iron levels monitored in some way – either through questions aimed to detect any deficiency or anemia or through actual blood work. Although certainly vegetarians and vegans need to be careful to maintain optimal iron intake, this can easily occur through a natural vegan diet; red meat is not the only source of iron. Interestingly, iron deficiency is the most prevalent nutritional deficiency, for animal-based as well as plant-based diets, yet it is one which can easily be avoided with a well-planned diet.

Iron is necessary for transporting life-sustaining oxygen in blood throughout the body and removing the waste product, carbon dioxide. When iron stores drop too low, a person will experience a gradual decline of iron in the body and will eventually become anemic. Symptoms of anemia include exhaustion, dizziness, irritability, lethargy, palpitations and headaches. Paleness of skin may also be a sign.

Because the body is able to store iron, a person may be deficient in iron yet not be showing any symptoms until levels reach anemic. Iron deficiency, leading to anemia, is more likely to occur in women who smoke, have poor iron intake, have heavy menstrual bleeding or are pregnant.

Where do I get it?

Good plant sources of iron include dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses. Other good iron sources include iron-fortified cereals, enriched bread, pasta, rice, soybeans, chickpeas, parsley, watercress, edible seaweeds and blackstrap molasses. Using ironware when cooking foods also helps dietary intake

How much is enough?

It is recommended that men get 14.4 mg of iron a day and women get 14.4 – 32.4 mg, depending on factors such as period flow, smoking, and pregnancy. Although plant-based diets are abundant in iron, the bioavailability (i.e., how much our bodies are able to absorb) can vary and, therefore, vegans and vegetarians are advised to consume higher amounts of iron than people who eat animal flesh. Heme iron, found in hemoglobin and, therefore, sourced from animal flesh, has higher bioavailability. Non-heme iron is found in plants, animals and animal products (e.g., milk and eggs). The absorption of non-heme iron depends on various factors. These tips will help you get the best iron absorption for your bite:

• Consuming vitamin C at the same time as iron will help maximize iron absorption.
• Dairy is very low in iron and also impedes absorption from other sources, rendering a seemingly iron rich meal actually quite deficient.  It is thought that the calcium found in dairy is more likely than plant-based forms to interfere with iron absorption, thus partially explaining why vegetarians are more likely than vegans to be anemic.
• Citric acid, fructose and certain amino acids also improve iron absorption.
• Sprouting increases the vitamin C levels in foods, thereby allowing the iron in those foods to be better absorbed.
• Although soy foods are high in iron, they also inhibit iron absorption. The equation still balances out so that they do provide you with some iron; however, eating fermented soyfoods (e.g., tempeh and miso) increases the bioavailability of the iron.
• Use cast-iron cookware.
• Black and green teas contain tannins which decrease bioavailability when consumed with iron-containing foods. Cocoa and coffee have a similar though lesser effect.
• Despite everything your parents told you about Popeye, spinach is not a high source of iron. Like Swiss chard, beet greens and rhubarb, spinach contains iron but in a form which is not absorbable. 
• Antacids and zinc supplements can prevent proper iron absorption.
• Look for iron-fortified foods.