View Poll Results: Which of these sources do you get your iron from?

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  • Almond butter 1.2 (2 tablespoons)

    7 35.00%
  • Apricots, dried 1.5 - 3.4 (1 cup)

    4 20.00%
  • Arugula, 12 mg/200g calorie

    2 10.00%
  • Asparagus (raw), 21 mg/200g calorie

    3 15.00%
  • Baked beans (1.9/medium portion)

    8 40.00%
  • Beet Greens (raw), 23 mg/200g calorie

    1 5.00%
  • Beet greens, cooked 1 cup 2.7 mg

    1 5.00%
  • Beets, 1.3 mg/200g calorie

    4 20.00%
  • Black beans 3.6, cooked (1 cup)

    10 50.00%
  • Black-eyed peas, cooked (1 cup) 2.3 - 3.6 mg

    3 15.00%
  • Bok choy 0.4 - 1.8 (1 cup cooked )

    2 10.00%
  • Bran flakes (3/4 cup) 8.1

    2 10.00%
  • Bran flakes 8.1 (1 cup)

    0 0%
  • Broccoli 1.3 mg (1 cup cooked )

    15 75.00%
  • Brown rice (circa 0.95, steamed, 1 cup/portion)

    13 65.00%
  • Brussels sprouts 1.9 (1 cup cooked )

    5 25.00%
  • Butterhead Lettuce (includes Boston and Bibb varieties), 19 mg/200g calorie

    1 5.00%
  • Cereals

    11 55.00%
  • Cashews (1/2 cup) 4.0

    9 45.00%
  • I use cast iron cookware

    4 20.00%
  • Chick Peas (Garbanzo beans) 3.2-4.7, cooked, 1 cup

    14 70.00%
  • Chinese Cabbage (pak-choi, cooked), 17 mg/200g calorie

    1 5.00%
  • Collard greens 0.9 mg/1 cup cooked

    2 10.00%
  • Curly Kale (1.9/medium portion)

    3 15.00%
  • Dandelion Greens (raw), 14 mg/200g calorie

    0 0%
  • Figs, dried (1/2 cup) 1.5

    1 5.00%
  • Green Beans, 12 mg/200g calorie

    8 40.00%
  • Kelp (seaweed) 0.3, 2 tablespoons

    1 5.00%
  • Kidney beans, cooked 1 cup 3.0-5.2

    13 65.00%
  • Lentils (120 g): 2.9 mg (1 cup, 6.6 mg)

    13 65.00%
  • Lima beans, cooked 1 cup 4.4 mg

    2 10.00%
  • Mushrooms, cooked (1 cup) 2.7

    11 55.00%
  • Mustard greens 1.0 (1 cup cooked )

    1 5.00%
  • Navy beans 4.5, cooked (1 cup )

    2 10.00%
  • Oatmeal 1.6 cooked (1 cup )

    13 65.00%
  • Peaches, Dried (6 halves): 3.1 mg

    1 5.00%
  • Peanut butter 0.6 (2 tablespoons )

    9 45.00%
  • Peas, cooked 1 cup 2.5

    8 40.00%
  • Pinto beans, cooked (1 cup) 3.5 - 4.5

    6 30.00%
  • Pistachios (2 mg/14g)

    4 20.00%
  • Potato 1 large 3.2

    7 35.00%
  • Potato, baked with skin (medium) 1.9

    7 35.00%
  • Potatoes (cooked), 16 mg, 200g calorie

    8 40.00%
  • Prune juice (8 ounces): 3 mg

    0 0%
  • Prunes 1.1 mg (1 cup )

    1 5.00%
  • Pumpkin Leaves (cooked) 30 mg

    0 0%
  • Pumpkin seeds

    8 40.00%
  • Quinoa, cooked (1 cup) 4.0

    9 45.00%
  • Raisin (1/2 cup) 1.5

    4 20.00%
  • Red Leaf Lettuce, 15 mg/200g calorie

    1 5.00%
  • Sesame seeds 1.3 mg/12g

    8 40.00%
  • Sesame Tahini (2 Tbs.) 2.7

    6 30.00%
  • Soybeans 8.8, cooked (1 cup )

    5 25.00%
  • Spaghetti: 0.5 mg/100g (or more?)

    5 25.00%
  • Spinach, cooked (1 cup) 6.4

    12 60.00%
  • Spirulina (1 tsp): 5 mg

    0 0%
  • Sunflower seeds 1.0 - 9.6 mg/cup (?)

    9 45.00%
  • Swiss chard, cooked (1 cup) 4.0

    3 15.00%
  • Tempeh 1 cup 4.4-4.8

    7 35.00%
  • Tofu

    12 60.00%
  • Tomato paste (4 ounces): 3.9 mg

    8 40.00%
  • Turnip greens 1.2 - 3.2 (1 cup cooked )

    0 0%
  • Watermelon 0.3 (1 cup diced )

    4 20.00%
  • White beans (1/2 cup) 3.9 mg

    8 40.00%
  • Cream of wheat, cooked (1 cup) 10.3

    1 5.00%
  • Whole wheat bread (1 slice) 0.9 mg

    12 60.00%
Multiple Choice Poll.
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Thread: Vegan iron

  1. #151
    Ex-admin Korn's Avatar
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    Default Re: Iron deficiency

    I am afraid that if I don't take it they will fall again and I will have to take iron supplements for the rest of my life!
    Just eat vegan food rich in iron instead...
    I will not eat anything that walks, swims, flies, runs, skips, hops or crawls.

  2. #152
    Bad Buddhist Clueless Git's Avatar
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    Default Re: Iron deficiency

    Quote Korn View Post
    Just eat vegan food rich in iron instead...
    Sounds perfectly sensible to me!

    Dark green leafy stuff is my preference. I havent found a single meal idea that can't have a good portion of summat dark leafy and green added to it. Even if thats just a mixed leaf salad (I like the baby leaf one with spinach in it) on the side.


    Does anyone know if its true that you should soak leafy greens in water overnight as the iron in them is easier to absorb if some of it has turned to rust?
    All done in the best possible taste ...

  3. #153
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    Default Re: Iron deficiency

    Seriously, CS? I would be worried about losing some nutrients into the water, and I would also be amazed if any rusting occurred.

    Having some vitamin C (e.g. orange juice) with your iron-containing foods is probably a safer bet for improving absorption - that one seems to be better documented.

  4. #154
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    Default Re: Iron deficiency

    Quote harpy View Post
    Seriously, CS?
    No, not seriously at all ...

    T'was just something silly that occurred to me last night, whilst shovelling a sack of spinach into my stir fry, and has had me gigglin' ever since
    All done in the best possible taste ...

  5. #155
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    Default Re: Iron deficiency

    OIC You had me fooled.

    FWIW I read that, despite Popeye, the iron in spinach is quite hard to absorb because of the ?oxalates, but that cooking it may help - especially if you cook it with something containing vitamin C presumably.

  6. #156
    CATWOMAN sandra's Avatar
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    Default Re: Iron deficiency

    I recently found out that prune juice is quite high in iron and one glass provides 17% of our daily iron and vitamin C
    I like Sandra, she keeps making me giggle. Daft little lady - Frosty

  7. #157

    Default Anyone take an iron supplement?

    Hi,

    Wondering how many of you take an iron supplement? I am learning quite a bit about plant sources of iron however I am being treated for anemia right now so i'm stuck with taking iron supplements for awhile... I am wondering because I have been anemic 3 different times in the past few years.. it kind of goes in cycles.. take iron, feel better.... wait a few months, start feeling weak again, bloodwork comes out anemic again... take iron again.. etc.. 2 out of the 3 times was when i ate red meat every day so I think i may just be prone to being anemic? (veg last year and a half)

    so wondering if anyone just takes iron as a precaution... also does anyone get blood tests every so often to monitor iron levels?

  8. #158
    Ex-admin Korn's Avatar
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    Default Re: Getting enough iron

    Hi Snowflower,
    I just merged you trhead with some other threads about iron - so it will be easier you to find the info you're looking for!

    We also have this thread:
    Iron rich recipes needed!

    Good luck, and remember that using cast iron cookware also helps!
    I will not eat anything that walks, swims, flies, runs, skips, hops or crawls.

  9. #159

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    Default Re: Getting enough iron

    I posted this on another thread...
    Molasses is a great source of iron, as well as providing other minerals...
    2 teaspoons gives you 50% of your RDA
    All the best

  10. #160
    Manzana Manzana's Avatar
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    Default Re: Anyone take an iron supplement?

    Quote snowflower View Post
    Hi,

    Wondering how many of you take an iron supplement? I am learning quite a bit about plant sources of iron however I am being treated for anemia right now so i'm stuck with taking iron supplements for awhile... I am wondering because I have been anemic 3 different times in the past few years.. it kind of goes in cycles.. take iron, feel better.... wait a few months, start feeling weak again, bloodwork comes out anemic again... take iron again.. etc.. 2 out of the 3 times was when i ate red meat every day so I think i may just be prone to being anemic? (veg last year and a half)

    so wondering if anyone just takes iron as a precaution... also does anyone get blood tests every so often to monitor iron levels?
    I have a handful of pistachios and dried apricots every day in my breakfast plus use iron pans a couple of times a week... Never had iron deficiency (once I had low iron but that was due to blood loss not food and soon got back to normal without supplements within 6 weeks)...

    When I have blood tests I ask them to check but it is mainly out of curiosity not because I think I have a chance of being deficient. In short, if you plan it well and with no underlaying conditions, there is no reason why a vegan should be iron deficient and no need for supplements.

  11. #161

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    Default Re: Anyone take an iron supplement?

    Only when I was pregnant with my daughter was I monitored for iron levels regularly through bloodtests. I found that you need to take iron-rich foods very regularly. If I would skip on any of these foods my iron levels dropped off immediately. Since then I make sure I have plenty of greens almost every day, just maintaining a healthy diet balanced and varied and a handful of apricots for instance if I want to make sure I'm getting enough iron.

  12. #162
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    Default Re: Anyone take an iron supplement?

    Quote Manzana View Post
    I have a handful of pistachios and dried apricots every day in my breakfast plus use iron pans a couple of times a week... Never had iron deficiency (once I had low iron but that was due to blood loss not food and soon got back to normal without supplements within 6 weeks)...

    When I have blood tests I ask them to check but it is mainly out of curiosity not because I think I have a chance of being deficient. In short, if you plan it well and with no underlaying conditions, there is no reason why a vegan should be iron deficient and no need for supplements.
    Supposedly cast iron pans can give you 20% of your iron in one sitting. I don't know how it would do that when it's heavily seasoned though I bought one not all that long ago. Was researching pans. Non-stick is bad because... Aluminum is bad because... OKay. Iron, you need it in your diet anyhow A little more natural I guess.

  13. #163
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    Default Re: Getting enough iron

    You know I've been wondering about Iron as of lately. I'm a cyclist and I just started training again for the upcoming road season and I've become a little bit worried about sports-anemia as it can be a problem with non-vegan and vegan athletes alike. I've felt overtrained in the past, but that was my own-fault. I should really get my blood checked, but I have an irrational thing against going to doctors... I'm pretty good with my diet, but I've heard good things about floradix iron and herbs form other cyclists, however only the yeast-free version is vegan and it's about $28 a bottle. Perhaps I just need to get off my ass and get my blood checked, it couldn't hurt.

  14. #164
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    Default Re: Getting enough iron

    If you're just worried about your iron, you should go donate some blood or plasma. They check your blood for diseases I didn't even know existed. They check protein levels(on plasma and platelets only), they check your iron, weight, blood pressure, heart rate, temperature. You get to help someone in need, and it's not a half bad check up either I can't remember whether you get paid for it in the States or not... Could mean a few extra dollars for a charity too

  15. #165
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    Default Re: Getting enough iron

    You don't get paid, but that's really not the point of it. Ironically they hold blood drives all the time at my University and every time it seems I'm on the run or got somewhere to be. It's a shame perhaps I'll make sure to check the schedule ahead of time.

  16. #166
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    Default Re: Getting enough iron

    Quote Eat Y'self Fitter View Post
    You don't get paid, but that's really not the point of it. Ironically they hold blood drives all the time at my University and every time it seems I'm on the run or got somewhere to be. It's a shame perhaps I'll make sure to check the schedule ahead of time.
    They don't pay you in Canada, but I know they used to for plasma in some States. They charge people probably $1000 for a bag of blood, so you might aswell take the money if they offer it. You'll put it to better use than the government will. Plus if you're looking to go drinking, it's alot cheaper to get drunk with a liter less of blood Just keep winning.

  17. #167
    Manzana Manzana's Avatar
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    Default Re: Getting enough iron

    Quote Back-Space View Post
    If you're just worried about your iron, you should go donate some blood or plasma.
    Donating blood will put a lot of strain in your iron levels. Not saying you should not do it, but certainly you should not do it out of concern for your iron levels or to get a free blood test to check your iron...

  18. #168
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    Default Re: Getting enough iron

    Spa Tone is excellent if anyone wants a natural Iron supplement, it tastes good too.

  19. #169
    CATWOMAN sandra's Avatar
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    Default Re: Getting enough iron

    Is Spa Tone in medicine form Cobweb and where do you get it?
    I like Sandra, she keeps making me giggle. Daft little lady - Frosty

  20. #170
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    Default Re: Getting enough iron

    Quote Manzana View Post
    Donating blood will put a lot of strain in your iron levels. Not saying you should not do it, but certainly you should not do it out of concern for your iron levels or to get a free blood test to check your iron...
    I'm pretty sure they test that before they take the blood.

  21. #171
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    Default Re: Getting enough iron

    Quote sandra View Post
    Is Spa Tone in medicine form Cobweb and where do you get it?
    Spatone (I forgot it's all one word, sorry!), is iron rich water from the Welsh Snowdonia Mountains. It comes in individual sachets (28 of them for about £7.60) which you add to pure orange juice. It tastes lovely and pure. I buy it in either Tesco or in the shop where I work. I only take them when I feel run down and they definitely pick me up.

  22. #172
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    Default Re: Getting enough iron

    Quote Risker View Post
    I'm pretty sure they test that before they take the blood.
    Well, that is exactly my point... it makes as much sense to test your iron levels and then donate blood as to test your alcohol levels in blood before you drink 2 litres of beer...

    You will only find out if you WERE ok not if you are going to be ok.

  23. #173
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    Default Re: Getting enough iron

    ^ Not sure I understand what you're saying.

    The website for blood donation here in England says that they check your haemoglobin levels then if it's ok they take the blood, not that they check them then take the blood anyway.

  24. #174
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    Default Re: Getting enough iron

    What I am saying is that if you are concerned that your athletic performance might be compromised due to iron being a bottle neck, then donating blood to work out how much iron you have in your blood does not make much sense.

    If your iron levels were ok, then they take blood which means that you are likely to have much lower iron levels afterwards and for the nest few weeks at least (so you end up in the position you were to start with but now with a reason to believe that you have to watch your iron intake since you have lost blood).

    If it was not ok, then they won't take the blood and you will find out that you are iron deficient in which case, you also need to watch your iron intake.

  25. #175
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    Default Re: Getting enough iron

    Got it, makes sense.

  26. #176

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    Default Re: Getting enough iron

    I find it irritating that many people seem to view blood donation as a substitute for checking all kinds of suspected conditions, from low iron levels to HIV testing. I think it's irresponsible.

  27. #177
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    Default Re: Getting enough iron

    How much does your iron levels move? It would atleast tell you that you're getting what you need in your diet, right?

    @Flamma, I actually use that to try and convince others to donate. I've got my sisters going aswell. If you want to get something checked, why not do it where you're also helping someone? I donated plasma in Ontario every 2 weeks, purely for the fact that it would help people, but it was nice to know that I am considered healthy enough to do it

  28. #178
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    Default Re: Getting enough iron

    Noone really knows... but on average: A healthy blood donor loses about 225 mg of iron per donation. (http://www.ayubmed.edu.pk/JAMC/PAST/14-2/AhmedBadar.htm)

    Technically, it would tell you that your diet was supplying enough iron when you were not donating blood... if you change your iron needs (by removing blood) you have no way of knowing your diet is providing enough iron.

  29. #179
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    Default Re: Getting enough iron

    Quote Manzana View Post
    Noone really knows... but on average: A healthy blood donor loses about 225 mg of iron per donation. (http://www.ayubmed.edu.pk/JAMC/PAST/14-2/AhmedBadar.htm)

    Technically, it would tell you that your diet was supplying enough iron when you were not donating blood... if you change your iron needs (by removing blood) you have no way of knowing your diet is providing enough iron.
    I guess you'd have to go back and check again What about plasma? I can't remember what the doctor was saying, but whatever stays with the red blood cells you don't really lose. They take the plasma out of the blood, and put it back in.

  30. #180
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    Default Re: Getting enough iron

    Quote Back-Space View Post
    H If you want to get something checked, why not do it where you're also helping someone? I donated plasma in Ontario every 2 weeks, purely for the fact that it would help people, but it was nice to know that I am considered healthy enough to do it
    Not to start a side discussion here but most plasma goes directly to pharmaceutical companies (yep, those ones that also do the animal experiments) and not to people... here is an interesting article in case you are interested: http://pricetool.com/content_4343963780

  31. #181
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    Default Re: Getting enough iron

    Quote Manzana View Post
    Not to start a side discussion here but most plasma goes directly to pharmaceutical companies (yep, those ones that also do the animal experiments) and not to people... here is an interesting article in case you are interested: http://pricetool.com/content_4343963780
    Hmmm... Well I'm AB+ so my whole blood is next to useless. I thought plasma went to help burn victims, surgeries, and several medical conditions.

  32. #182

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    Default Re: Getting enough iron

    Quote Back-Space View Post
    If you want to get something checked, why not do it where you're also helping someone?
    Why not get something checked out first, then donate? The blood donation service is not there to do your lab tests for you. And if someone simply goes there to get something checked out, once they see everything's OK they may not go again, so that's a waste of time and resources for the blood donation service.
    But I'm not saying that's your case. And I'm taking the thread off-topic. So 'nuff said.

  33. #183
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    Default Re: Getting enough iron

    Don't they do the test every time you donate? If they do it wouldn't be any more a waste of time and resources than someone regularly donating.

  34. #184

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    Default Re: Getting enough iron

    I'm obviously unable to communicate what I want to say. So I'll shut up now.

  35. #185
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    Default Re: Getting enough iron

    No, I think I see what you're saying. It seems kind of insulting that someone would go donate blood for nothing more than a quick check-up when it's meant as something entirely different. But I look at veganism the same way I don't care if someone gives up meat for nothing more than health reasons. They could care less about animals and only be interested in better health, but it's still one more person that excludes meat from their diet So people might go donate blood for a check-up, but that blood is still going to help someone They can have whatever reasons they will, if it helps my interests, then I'm all for it.

  36. #186
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    Default Where do you get your iron from?

    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.

    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


    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


    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

    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
    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

    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:

    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.

    20 More Vegetarian Iron Sources

    Worried about iron? It’s a common concern among vegetarians, but there’s no reason to let it get you down, especially when there’s so many great iron-rich foods out there.

    Here’s 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

    (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

    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



    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
    I will not eat anything that walks, swims, flies, runs, skips, hops or crawls.

  37. #187

    Join Date
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    New Hope, MN
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    Default Iron deficiancy question

    Hello, I have been a vegan for 2 years and for the past several months (maybe as long as a year) I have been craving ice. I looked this up online and read that this sometimes indicates a lack of iron in the diet. I am wondering if anyone else has experienced this and/or has a list of iron-rich vegan foods. The ice cravings are terrible; when I think about chewing ice my mouth actually starts to water ?! Any info or advice is much appreciated!
    Last edited by Korn; Nov 1st, 2011 at 12:55 AM. Reason: Merged with similar thread

  38. #188

    Join Date
    Jun 2012
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    Alberta, Canada
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    Question Iron deficiency

    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.
    Last edited by Korn; Sep 2nd, 2012 at 05:11 PM. Reason: Merged with another thread about vegan iron sources

  39. #189
    Blackpoolvegan's Avatar
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    Default Re: Iron deficiency

    Quote Ontheverge View Post
    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.

  40. #190
    baffled harpy's Avatar
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    Default Re: Vegan iron

    If your mom can stomach it, black-strap molasses mixed with orange juice is meant to be a good "cocktail" for upping iron levels because the vitamin C in the orange juice helps you absorb the iron in the the molasses. I managed to get a few down at one point when I was a bit anaemic, can't say it was a pleasure though! Vegn chelated iron capsules washed down with orange juice might be preferable.

  41. #191

    Default Re: Vegan iron

    I had some blood work done as a result of some symptoms a few weeks ago (turned out to be my thyroid as I am now on way too much thyroid med and TSH nearly nonexistant). My Vitamin D levels were still good at 46 ng/mL (normal range 30-100 but optimal would be 60) and I expected it to go down a little from 70 ng/mL which I tested in the summer of 2011 due to it now being later in the year. But surprisingly my hemoglobin is a bit low, though still in normal range at 13.0 g/dL. Anything under 12 for women is classified as anemia. I don't have any symptoms in that regard but it does inspire me to be even more vigilant about iron intake. I already consume at least two cups of leafy greens each day, two to three servings of dried beans, usually a serving of molasses but not every day, and various nuts and seeds and tons of veggies as far as iron intake. I try to get a source of vitamin c from food with each serving of iron rich food. But my downfall is my morning coffee (which is when I also drink green smoothies often loaded with spinach and fruit). I really should get that out of my diet. Also, I do take calcium supplements for medical reasons and I wonder if that is hindering iron absorption?

    I am curious what the hemoglobin levels of other vegans are. Does anyone have lab results for this?

  42. #192

    Default Re: Vegan iron

    I just realized, as I was hitting the medical books studying for school and decided to look up reference ranges for normal hemoglobin levels, that my hemoglobin tested right smack in the middle of normal, not at all low. Normal is 12 - 14 g/dL for women and mine was 13. So I guess I have nothing to worry about afterall. My vegan diet for the last 20 months has been giving me plenty of iron and I am apparently absorbing it well.

    Quote Robinwomb View Post
    I had some blood work done as a result of some symptoms a few weeks ago (turned out to be my thyroid as I am now on way too much thyroid med and TSH nearly nonexistant). My Vitamin D levels were still good at 46 ng/mL (normal range 30-100 but optimal would be 60) and I expected it to go down a little from 70 ng/mL which I tested in the summer of 2011 due to it now being later in the year. But surprisingly my hemoglobin is a bit low, though still in normal range at 13.0 g/dL. Anything under 12 for women is classified as anemia. I don't have any symptoms in that regard but it does inspire me to be even more vigilant about iron intake. I already consume at least two cups of leafy greens each day, two to three servings of dried beans, usually a serving of molasses but not every day, and various nuts and seeds and tons of veggies as far as iron intake. I try to get a source of vitamin c from food with each serving of iron rich food. But my downfall is my morning coffee (which is when I also drink green smoothies often loaded with spinach and fruit). I really should get that out of my diet. Also, I do take calcium supplements for medical reasons and I wonder if that is hindering iron absorption?

    I am curious what the hemoglobin levels of other vegans are. Does anyone have lab results for this?

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