Korn
Mar 28th, 2011, 10:06 AM
Here are some articles which list examples of good sources of iron for vegans (plus excerpts from articles which have some useful comments for non-vegans). Where do you all get your iron from?
Iron in the Vegan Diet, by Reed Mangels, Ph.D., R.D.
(http://www.vrg.org/nutrition/iron.htm)
Heme vs. Non-heme Iron
Iron is an essential nutrient because it is a central part of hemoglobin, which carries oxygen in the blood. Iron deficiency anemia is a worldwide health problem that is especially common in young women and in children.
Iron is found in food in two forms, heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Vegan diets only contain non-heme iron. Because of this, iron recommendations are higher for vegetarians (including vegans) than for non-vegetarians. The RDA for iron is 14 milligrams per day for vegetarian men and for women after menopause, and 33 milligrams per day for women prior to menopause 1.
Iron Status in Vegans
Some might expect that since the vegan diet contains a form of iron that is not that well absorbed, vegans might be prone to developing iron deficiency anemia. However, surveys of vegans 2,3 have found that iron deficiency anemia is no more common among vegetarians than among the general population although vegans tend to have lower iron stores 3.
The reason for the satisfactory iron status of many vegans may be that commonly eaten foods are high in iron, as Table 1 shows. In fact, if the amount of iron in these foods is expressed as milligrams of iron per 100 calories, many foods eaten by vegans are superior to animal-derived foods. This concept is illustrated in Table 2. For example, you would have to eat more than 1700 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach.
Another reason for the satisfactory iron status of vegans is that vegan diets are high in vitamin C. Vitamin C acts to markedly increase absorption of non-heme iron. Adding a vitamin C source to a meal increases non-heme iron absorption up to six-fold which makes the absorption of non-heme iron as good or better than that of heme iron 4.
Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron, are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption.
It is easy to obtain iron on a vegan diet. Table 3 shows several menus that would meet the RDA for iron.
Both calcium and tannins (found in tea and coffee) reduce iron absorption. Tea, coffee, and calcium supplements should be used several hours before a meal that is high in iron 5.
Food --- Amount --- Iron (mcg):
Soybeans, cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.2
Lentils, cooked 1 cup 6.6
Spinach, cooked 1 cup 6.4
Quinoa, cooked 1 cup 6.3
Tofu 4 ounces 6.0
Bagel, enriched 3 ounces 5.2
Tempeh 1 cup 4.8
Lima beans, cooked 1 cup 4.4
Swiss chard, cooked 1 cup 4.0
Black beans, cooked 1 cup 3.6
Pinto beans, cooked 1 cup 3.5
Turnip greens, cooked 1 cup 3.2
Chickpeas, cooked 1 cup 3.2
Potato 1 large 3.2
Kidney beans, cooked 1 cup 3.0
Prune juice 8 ounces 3.0
Beet greens, cooked 1 cup 2.7
Tahini 2 Tbsp 2.7
Veggie hot dog 1 hot dog 2.7
Peas, cooked 1 cup 2.5
Black-eyed peas, cooked 1 cup 2.3
Cashews 1/4 cup 2.1
Brussels sprouts, cooked 1 cup 1.9
Bok choy, cooked 1 cup 1.8
Bulgur, cooked 1 cup 1.7
Raisins 1/2 cup 1.6
Almonds 1/4 cup 1.5
Apricots, dried 15 halves 1.4
Veggie burger, commercial 1 patty 1.4
Watermelon 1/8 medium 1.4
Soy yogurt 6 ounces 1.1
Tomato juice 8 ounces 1.0
Green beans, cooked 1 cup 1.2
Kale, cooked 1 cup 1.2
Sunflower seeds 1/4 cup 1.2
Broccoli, cooked 1 cup 1.1
Millet, cooked 1 cup 1.1
Sesame seeds 2 Tbsp 1.0
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and Manufacturer's information.
The RDA for iron for vegetarians is 14 mg/day for adult men and for post-menopausal women and 33 mg/day for pre-menopausal women.
12 Top Vegan Iron Sources
(http://www.care2.com/greenliving/12-top-vegan-iron-sources.html#)
The Food and Nutrition Board at the Institute of Medicine recommends the following:
Infants and children
Younger than 6 months: 0.27 milligrams per day (mg/day)
7 months to 1 year: 11 mg/day
1 to 3 years: 7 mg/day
4 to 8 years: 10 mg/day
Males
9 to 13 years: 8 mg/day
14 to 18 years: 11 mg/day
Age 19 and older: 8 mg/day
Females
9 to 13 years: 8 mg/day
14 to 18 years: 15 mg/day
19 to 50 years: 18 mg/day
51 and older: 8 mg/day
Here are 12 plant-based foods with some of the highest iron levels:
Spirulina (1 tsp): 5 mg
Cooked soybeans (1/2 cup): 4.4 mg
Pumpkin seeds (1 ounce): 4.2 mg
Quinoa (4 ounces): 4 mg
Blackstrap molasses (1 tbsp): 4 mg
Tomato paste (4 ounces): 3.9 mg
White beans (1/2 cup) 3.9 mg
Cooked spinach (1/2 cup): 3.2 mg
Dried peaches (6 halves): 3.1 mg
Prune juice (8 ounces): 3 mg
Lentils (4 ounces): 3 mg
Tips to get the most iron out of your food:
Eat iron-rich foods along with foods that contain vitamin C, which helps the body absorb the iron.
Tea and coffee contains compounds called polyphenols, which can bind with iron making it harder for our bodies to absorb it.
Calcium also hinders the absorption of iron; avoid high-calcium foods for a half hour before or after eating iron-rich foods.
Cook in iron pots. The acid in foods seems to pull some of the iron out of the cast-iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot can increase the iron content of the brew more than ten-fold. Cooking foods containing other acids, such as vinegar, red wine, lemon or lime juice, in an iron pot can also increase the iron content of the final mixture.
(I'm sure it's safe to ignore part about calcium unless you have an iron deficiency).
Examples of amounts of foods providing 2mg iron
(http://www.vegansociety.com/lifestyle/nutrition/iron.aspx)
Type of food --- Quantity (g)
Pistachios 14
Cashews (roasted) 32
Whole lentils 57
Chick peas (boiled) 95
Wholemeal bread 74
Sesame seeds or tahini 19
Black molasses 22
Apricots (dried) 59
Iron Absorption
Up to 22% of the iron in meat is absorbed, while only 1-8% is absorbed from eggs and plant foods. If the body stores fall, the rate of iron absorption rises. About 40% of the iron in animal foods is in a form called haem iron, while the remainder, and all the iron in plant foods, is in the less well absorbed non-haem form. Iron absorption can also be reduced by tannins (e.g. in tea) and phytates (found in nuts, grain and seeds). At this point one tends to wonder whether the rumours of vegans suffering from anaemia have substance, however, this isn't the whole story and the reader will be heartened to learn that research has shown that iron deficiency in vegans is no more common than in the rest of the population.
The absorption of iron from plant foods is improved by the presence in a meal of vitamin C (ascorbic acid), other organic acids such as malic acid (e.g. in pumpkins, plums and apples) and citric acid (in citrus fruits). Laboratory research in which experimental meals were given to 299 volunteers has shown that the inclusion of foods (such as fresh salad, orange juice or cauliflower) providing 70-105mg of vitamin C in each meal increased the absorption of iron. A particularly pronounced effect was seen when 4.5oz cauliflower containing 60mg of vitamin C was added to vegetarian meals, causing more than three-fold increase in iron absorption.1
Earlier studies have shown that, when iron intake from plant foods is relatively high (14-26mg/day), even large amounts of phytate do not adversely affect iron balance.2
There has been some concern that fibre in food can also inhibit the absorption of iron. However a study has shown that the iron balance was more favourable when fibre intake was 59g a day, than on a low-fibre regime of only 9g.
Vegan Iron Sources
(http://www.vegansoapbox.com/vegan-iron-sources/)
Here are a few snippets from the three major web articles on the subject:
1. Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters. source
2. Vegans have a high dietary iron intake and although iron from plant sources is less well absorbed than that from meat, high levels of vitamin C in the diet enhances iron absorption. Studies show that the iron status of vegans is usually normal, and iron deficiency is no more common than in the general population. source
3. If you think your iron stores might be low, you can increase iron absorption by:
Avoiding black or green tea and coffee at meals.
Adding a source of vitamin C at meals.
Increasing legume (peanuts, beans, lentils, peas) intake.
Cooking foods (especially water based acidic foods like tomato sauce) in cast iron skillets.
If you think you might have iron deficiency anemia, see a doctor to find out. Supplements are available for people diagnosed with deficiency. source
From PCRM (http://www.pcrm.org/health/Info_on_Veg_Diets/vegetarian_kids.html)
Diets consisting of vegetables, fruits, grains, legumes, and nuts provide adequate iron. Consuming foods rich in vitamin C, such as orange juice, with iron-rich foods enhances the absorption of iron. Some foods are naturally rich in both iron and vitamin C, such as broccoli, Swiss chard, and other dark green leafy vegetables. Other good iron sources include iron-fortified cereals, enriched bread, pasta, rice, soybeans, chickpeas, and blackstrap molasses. Dairy products are extremely low in iron and may interfere with iron balance, especially in very small children.
Nutritional Factors in Menstrual Pain and Premenstrual Syndrome
(http://www.pcrm.org/research/menstrual.html)
Neal D. Barnard, M.D.: Iron balance tends to be better on pure vegetarian diets than on other diets. Green leafy vegetables and legumes (beans, peas, and lentils) are
rich in a form of iron that is more absorbable if your body needs more iron and less absorbable when your body already has plenty of iron.
From Dr. Neal Pinckney at The Healing Heart Foundation: (http://heart.kumu.org/iron.html)
Most vegetarian diets are high in ascorbic acid (vitamin C), which increases iron absorption up to six times. making the absorption of plant-based iron as good or better than animal-based iron.
There's a useful table here (http://www.soystache.com/sources_of_iron.htm).
20 More Vegetarian Iron Sources (http://groovyvegetarian.com/2009/05/16/more-vegetarian-iron-sources/)
Worried about iron? Its a common concern among vegetarians, but theres no reason to let it get you down, especially when theres so many great iron-rich foods out there.
Heres a short list of 20 of the top (in terms of iron density per calories) iron-containing fruits, vegetables, grains, seeds, beans, and nuts, with the amount of iron per 200 calorie portion:
1. Spinach (cooked) 31 mg
2. Pumpkin Leaves (cooked) 30 mg
3. Beet Greens (raw), 23 mg
4. Swiss Chard (cooked), 23 mg
5. Hearts of Palm, 22 mg
(Note: Try to buy from sustainable sources, many sources promote clearing of tropical forests for palm cores)
6. Spirulina Seaweed (dry), 19.6 mg
7. Asparagus (raw), 21 mg.
8. Butterhead Lettuce (includes Boston and Bibb varieties), 19 mg
9. Chinese Cabbage (pak-choi, cooked), 17 mg
10. Potatoes (cooked), 16 mg
11. Red Leaf Lettuce, 15 mg
12. Scotch Kale (raw), 14 mg
13. Tofu (raw), 14 mg
14. Jalapeno Peppers, 14 mg
15. Dandelion Greens (raw), 14 mg
16. Mushrooms (cooked), 12 mg
17. Green Beans, 12 mg
18. Beets, 1.3 mg
19. Arugula, 12 mg
20. Tomatoes (canned), 12 mg
Honorable Mention: Summer Squash, Peas, Onions, Peppers, Olives
(Comment: Spinach is rich in iron, but contains oxalates that inhibit iron absorption.)
The Iron Content of Selected Plant Foods
(http://www.vegetarian.org.uk/factsheets/iron.html)
http://veganforum.com/Images/vegan%20iron.png (Source: FSA, 2002.
)
Ironing out the Facts - Why Plant Iron is Best
By Dr Justine Butler, Senior Health Campaigner
Summary
Iron is an essential part of the haemoglobin in red blood cells which helps carry oxygen to all parts of the body.
The UK recommended nutrient intake for iron in adult males is 8.7 mg per day and for women up to 50 it is 14.8 mg per day.
Most people can get all the iron they need by eating a varied and balanced diet.
Too much iron can lead to constipation, nausea, vomiting and stomach pain and very high doses can be fatal, particularly in children.
Ferrous sulphate as a supplement can lead to constipation and nausea.
There are two types of iron in food: haem iron from meat and non-haem iron from plant foods.
Most iron in the diet (over 75 per cent) comes from plant-based foods.
Good sources of iron include pulses (peas, beans and lentils), soya bean products (soya milk and tofu), dark green leafy vegetables (parsley, broccoli, pak choy and watercress), fortified breakfast cereals, wholegrains (wholemeal bread, wholemeal pasta), dried fruits (raisins, prunes, apricots and figs) black treacle and plain dark chocolate.
Haem iron is absorbed regardless of both iron status and what else is in the diet.
Non-haem iron absorption is subject to a range of influences including iron status and other foods in the diet.
Iron from animal sources and supplements can accumulate to harmful levels.
Phytate from unrefined grains, seeds and pulses binds iron and can reduce absorption. Phytate can be reduced by fermenting, cooking and sprouting.
Tannins in tea may reduce iron absorption. Avoid drinking tea with meals.
Cow's milk (casein and calcium) can reduce iron absorption. Avoid drinking cow's milk and taking calcium supplements with food.
Oxalic acid in spinach, Swiss chard and beetroot is of minor relevance in iron nutrition.
Soya protein may decrease iron absorption although this effect can be reduced by lowering the amount of phytate present.
Vitamin C in fruit and vegetables can increase iron absorption considerably; the amount of vitamin C in 200 ml of orange juice can increase iron absorption three- to four-fold.
Small amounts of meat may increase non-haem iron absorption from high-phytate, low-vitamin C meals that contain high levels of phytate, but vitamin C is a stronger enhancer of non-haem iron absorption than meat.
Iron status is assessed by measuring haemoglobin and serum ferritin.
In the West, low iron levels and anaemia are usually due to long-term or heavy bleeding (in menstruation for example), pregnancy or rapid growth in children rather than a poor diet.
High iron levels can be due to a genetic condition, extensive blood transfusions or (more rarely) an overdose of iron supplements.
Low iron in the body is the most common nutritional problem worldwide. Symptoms include fatigue, pale skin, a weakened immune system and a reduced ability to concentrate.
Vulnerable groups include: infants over six months, toddlers, adolescents and pregnant as well as older people and those consuming foods that inhibit iron absorption. Menstruating women and people with pathological blood loss may also be at risk.
A well-balanced vegetarian or vegan diet provides as much or more iron than mixed diets containing meat.
Vegetarians tend to have lower iron stores than meat-eaters but have no greater incidence of iron deficiency anaemia.
Moderately lower iron stores may reduce the risk of some chronic diseases.
Excessive iron in the body is toxic; symptoms include nausea, abdominal pain, constipation and joint pain. It can also lead to liver damage, heart failure and diabetes.
High iron stores may be a risk factor for CVD, insulin resistance and diabetes.
Anaemia in infants may be caused by inappropriate weaning or cow's milk allergy induced gastrointestinal bleeding.
Dietary Sources of Iron for Vegetarians (http://www.dummies.com/how-to/content/dietary-sources-of-iron-for-vegetarians.html)
Vegetarian Sources of Iron
Food Iron Content --- (milligrams)
1 cup bran flakes 8.1
1 slice whole wheat bread 0.9
1 cup cooked oatmeal 1.6
1 cup steamed brown rice 1.0
1 cup cooked black beans 3.6
1 cup cooked garbanzo beans 4.7
1 cup lentil soup 2.7
1 cup cooked navy beans 4.5
1 cup cooked pinto beans 4.5
1 cup cooked soybeans 8.8
4 ounces tempeh 1.9
4 ounces firm tofu 1.8
1 cup vegetarian chili 3.5
2 tablespoons peanut butter 0.6
2 tablespoons almond butter 1.2
1 cup sunflower seeds 1.0
1 cup dried apricots 1.5
1/4 large cantaloupe 0.4
1 cup prunes 1.1
8 ounces prune juice 3.0
1.5 ounces raisins 0.9
1 cup diced watermelon 0.3
1 cup cooked bok choy 0.4
1 cup cooked broccoli 1.3
1 cup cooked brussels sprouts 1.9
1 cup cooked collard greens 0.9
1 cup cooked kale 1.2
2 tablespoons kelp (seaweed) 0.3
1 cup cooked mustard greens 1.0
1 cup cooked Swiss chard 4.0
1 cup cooked turnip greens 1.2
2 tablespoons blackstrap molasses 7.0
Good plant sources of iron
(http://findarticles.com/p/articles/mi_m0820/is_339/ai_n16088471/)
FOOD (serving) --- IRON (mg)
Breads, Cereals and Grains
Cream of wheat, cooked (1 cup) 10.3
Bran flakes (3/4 cup) 8.1
Quinoa, cooked (1 cup) 4.0
Oatmeal, cooked (1 cup) 1.6
Whole wheat bread (1 slice) 0.9
Legumes
Soybeans, cooked (1 cup) 8.8
Tofu (1/2 cup) 6.7
Lentils, cooked (1 cup) 6.6
Kidney beans, cooked (1 cup) 5.2
Garbanzo beans, cooked (1 cup) 4.7
Lima beans, cooked (1 cup) 4.5
Black-eyed peas, cooked (1 cup) 3.6
Pinto beans, cooked (1 cup) 3.6
Lentil soup (1 cup) 2.7
Tempeh (1/2 cup) 2.2
Nuts and Seeds
Sesame Tahini (2 Tbs.) 2.7
Sunflower seeds (1/4 cup) 2.4
Cashews (1/4 cup) 2.0
Fruits
Prune juice (8 oz.) 3.0
Apricots, dried (1/2 cup) 1.7
Figs, dried (1/2 cup) 1.5
Raisin (1/2 cup) 1.5
Vegetables
Spinach, cooked (1 cup) 6.4
Swiss chard, cooked (1 cup) 4.0
Mushrooms, cooked (1 cup) 2.7
Potato, baked with skin (medium) 1.9
Bok choy, cooked (1 cup) 1.8
Other
Blackstrap molasses (2 Tbs.) 7.2
Blackpoolvegan
Sep 2nd, 2012, 04:49 PM
My mom went to her doctor last week for an annual check-up and he sent her off to get blood work done...he's "positive" she's anemic and is blaming her vegan diet. I will say in my doctor's defense that he told me at MY doctor's appointment that the vegan diet is working for me so he's not entirely anti-vegan diet. Mom thinks she's been anemic prior to veganism so isn't wanting to go back to eating meat or dairy.
At any rate, we're waiting for her blood test results (and mine) but she's looking for ideas to get more iron in her diet. Doctor said she can try increasing iron in her diet and get a blood test done again in 6 months, but if it's still low, she'll have to go on an iron supplement which she really doesn't want to do.
My suggestions to my mom were:
- A spinach/kale smoothie at least once a day (to replace her usual nut butter on toast breakfast)
- A bean-focused supper 4-5 times a week instead of pasta with veggies (or at least, in addition to it)
- Adding spinach to sandwiches and salads
She already:
- cooks with cast iron cookware
- eats 2-3 processed vegan items a week, like veggie lunch meats or veggie burger which are typically high in iron
Any other ideas? She is bad for focusing on breads and pasta than legumes and greens. Also, she tries to restrict her soy intake.
Hi Ontheverge! These are all good ideas, but be wary of the spinach thing: spinach does indeed contain lots of iron, but it is not bioavailable. There is a salt in spinach called oxalate: this binds to the iron, meaning your body can't absorb it. (The same thing happens when you drink tea or coffee with an otherwise good source of iron.)
How about your mum eating citrus fruit or drinking juice at the same time as iron-rich food? The Vitamin C improves the uptake of iron.
Pumpkin seeds, lentils and pinto beans are all good sources of iron, too.
Also, your mum could reconsider taking a supplement just to get her iron levels back to normal: I don't know if this applies in Canada, but there is a form of iron called Gentle Iron (Iron Bisglycinate), which is less, er, constipating - although if your mum is already eating plenty of veg and other sources of fibre, this will be less of a problem!
Hope this all helps!
PS 'Becoming Vegan' by Brenda Davis and Vesanto Melina is a cracking book, and has excellent nutritional information - I cribbed a lot of the above from it.
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