re: Iron in the Vegan Diet
Wilson, Melissa
Perfect timing! Below is an article written April 2, 2009 on “How to Get Plenty of Iron as a Vegan”, featured in Natural News. Similar information as to what we’ve already researched and discussed, but still a helpful and confirming summary.
(NaturalNews)
Iron is vital to life. Every cell in the human body contains iron. Oxygenation
of tissues and cells is accomplished by iron contained in red blood cells which
carry oxygenated blood throughout the body and pick up carbon dioxide to be
excreted. The human body uses iron to enhance immune system functioning,
produce energy and increase oxygen distribution throughout the organ systems.
Iron is available in two forms, heme-iron and nonheme-iron. Heme-iron is
contained in animal flesh. For those of us who choose a vegan life style,
nonheme-iron, found in plants is what we need.
Dark, leafy green vegetables
such as spinach and chard are good sources of iron. These should be organic and
fresh in order to obtain greatest benefits. Herbs and spices such as thyme and
turmeric are also high in iron. Both can be added to salad dressings on a daily
basis.
Signs of needing more iron include lowered resistance to infections, fatigue,
dizziness, headaches, brittle nails, a sense of apathy and feelings of
depression. Increased iron intake through natural foods is key to preventing
these low iron symptoms. The body needs to maintain about four grams of iron to
function well.
Iron in the body is very unlike other minerals. Unless a person bleeds, iron
stays in the system and is reused. The life of a red blood cell (RBC) is about 90
days. When RBCs die, the iron in them attaches to younger red cells. Women
during their menstrual years, people with bleeding disorders and those who
ingest substances that interfere with the absorption of iron (antacids) are
most susceptible to losing iron. These groups of people need increased sources
of iron in their diets. Failure to maintain adequate iron amounts in the body
results in anemia, or low
iron in the blood. This condition affects the entire body. In people with low
iron counts, the body produces less hemoglobin (hgb), the oxygen carrying component of
the RBC. As a result, less oxygen is transported to the tissues. Myoglobin is a
molecule much like hgb except it carries oxygen to muscle cells, particularly
to the heart and skeletal muscles. People who choose a vegan lifestyle can be
prone to this type of anemia.
In order to avoid anemia, vegans need to take daily care to find edible sources
of iron, Vitamin C, and copper.
Vitamin C can increase the iron absorption from foods by two times. An adequate
copper level in the blood is critical to the transport of iron throughout the
body.
In addition to the previously mentioned high-iron foods, there are many other
options for increasing daily iron intake. String beans, turnip and mustard
greens, shiitake mushrooms, romaine lettuce, tofu and blackstrap molasses are
very good sources of iron. Not quite as high in iron but still beneficial are
asparagus, broccoli, chick peas, leeks, lentils, brussel sprouts and sea
vegetables such as kelp.
Remember that cooking reduces nutrient levels including iron. Raw harvests must
be carefully cleaned and it's important to avoid harvesting in areas where
pesticides are in use. The more iron-rich foods that you eat in an uncooked
state, the better your iron level will be.
Sources:
Beard JL. Iron biology in immune function, muscle metabolism and neuronal
functioning. J Nutr 2001 Feb;131(2S-2):568S-79S; discussion 580S 2001.
PMID:15700.
Hallberg L. Perspectives on nutritional iron deficiency. Annu Rev Nutr 2001;21:1-21
2001. PMID:15670.
Groff JL, Gropper SS, Hunt SM, 1995. Advanced Nutrition and Human Metabolism.
West Publishing Company, New York.
david....@wachovia.com
Ok, so either I have an iron defeciency, or work is really wearing me down! haha! Just kidding!
What is interesting is that the process of cooking food removes many nutrients, but when people make that statement, they always refer to vegetables since no one we know eats raw meat (other than sushi). So does cooking meat also remove nutrients (and in this case, iron)? If so, the only good way to get iron or other nutrients is eating a vegan (or at least vegetarian) diet, and preferably one that includes raw foods.
Mentioning raw food reminds me of the time Melissa and I watched the Wife Swap episode with the family that only ate raw food...including meat. They looked so unhealthy and it was disgusting. Anyone ever see that episode?
Thanks!
David Wilson
Senior Systems Analyst
Technology Delivery Services
Direct: 704-383-7442
Mobile: 704-770-1679
http://www.fairtax.org
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