Veganer bekommen nicht genug Eisen (resources) ~ Your Vegan Fallacy Is

Irrtum

Veganer können aus einer pflanzen-basierten Ernährung nicht genug Eisen beziehen, um gesund zu bleiben.

Erwiderung

Eisen ist erforderlich für die Produktion von Hämoglobin, einem Protein, das Sauerstoff von den Lungen zum Gewebe transportiert. Es gibt zwei Arten von Eisen, die der Körper absorbiert - Hämeisen und Nicht-Hämeisen. Hämeisen wird nicht vom Körper reguliert, was heisst, dass es immer absorbiert wird, während die Aufnahme von Nicht-Hämeisen vom Körper gesteuert und nur dann zugelassen wird, wenn es gebraucht wird. Beide sind in Fleisch, aber Pflanzen und angereicherte Lebensmittel enthalten nur Nicht-Hämeisen. Das ist wichtig, weil ein Überangebot an diesem Nährstoff ebenso schädlich sein kein wie ein Mangel, und nur Menschen, die Fleisch essen oder Supplemente nehmen, laufen Gefahr, eine Überdosis zu erleiden. Umgekehrt kann eine vollwertige, pflanzenbasierte Ernährung eine optimale Versorgung des Körpers mit Eisen sicherstellen.

Einige bekannte Gesundheits-Organisationen führen Vegetarier und Veganer unter den Risikogruppen für Eisenmangel auf, was den Irrglauben erwecken kann, dass pflanzenbasierte Ernährung nicht genügend Eisen bietet. Das ist historisch begründet, weil Eisenmangel ein weit verbreitetes Gesundheitsproblem war, und der Umstand, dass der Körper Hämeisen so leicht aufnimmt, half dabei, es zu lösen. Allerdings spricht diese konservative Position nicht die negativen Konsequenzen eines Eisen-Überschusses an, ein wachsendes Problem bei älteren Menschen als Resultat eines gesteigerten Fleischkonsums. Diese negativen Konsequenzen beinhalten Diabetes, Herzkrankheiten und Leberschäden, weil Eisen ein Prooxidans ist, das der Körper nicht ausschalten kann. Umgekehrt hat sich der menschliche Körper evolutionär so entwickelt, dass er die Aufnahme von Nicht-Hämeisen regeln kann, so dass er nur das bekommt, was er auch nutzen kann, und es gibt viele sichere Quellen für Eisen auf Basis einer pflanzenbasierten Ernährung. Zum Beispiel enthalten 85 Gramm dunkle Schokolade mehr Eisen als dieselbe Menge Rinderleber, und eine halbe 85 Gramm Linsen enthalten mehr Eisen als 85 Gramm Rind, Ente oder Lamm. Es ist leicht, zu sehen, dass Pflanzen eine gleichermassen reichliche, aber sicherere Quelle für Eisen darstellen als Tierprodukte.

Erwiderungen

Nutrition Facts:

Plant-Based Iron

Heme iron, the type found predominantly in blood and muscle, is absorbed better than the non-heme iron that predominates in plants, but may increase the risk of cancer, stroke, heart disease, and metabolic syndrome.

The Safety of Heme vs. Non-Heme Iron

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The Safety of Heme vs. Non-Heme Iron

The Safety of Heme vs. Nonheme Iron

Risk Associated with Iron Supplements

Source:

Risk Associated with Iron Supplements

Risk Associated With Iron Supplements

Die Beiträge von NutritionFacts.org (Dr. Greger) wurden auf YouTube ausdrücklich als öffentlich einbettbar markiert, und wir sind dankbar, dass wir diese Arbeit auf dieser Seite verwenden dürfen.

Vegan Street:

Vegans vs. Iron

Great Vegan Sources Of Iron

Source:

Great Vegan Sources Of Iron

manygreatvegansourcesofiron-lg.jpg

3 Things To Know About Iron Absorption.

Source:

3 Things To Know About Iron Absorption.

3things-ironabsorption-lg.jpg

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Bite Size Vegan:

Pale, Weak & Vegan? Getting Iron In A Vegan Diet

Vegans are often depicted as pale, weak and anemic due to the lack of meat in our diet. But is iron deficiency really an issue on a plant-based diet? In this interview with Dr. Michael Greger of Nutritionfacts.org, we look at the difference between heme and non-heme iron, which is better for our bodies, and what food sources contain ideal dietary iron.

Source:

Pale, Weak & Vegan? Getting Iron In A Vegan Diet | Dr. Michael Greger of Nutritionfacts.org

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Colleen Patrick-Goudreau:

An Essential Mineral: Iron

Iron deficiency is the most common nutrient deficiency in the U.S. and worldwide. The groups that are most susceptible are women who menstruate (that is, women of childbearing age), pregnant and lactating women, teenagers, and children aged 6 months to 4 years. This is true for vegetarians and non-vegetarians. I repeat: This is true for vegetarians and non-vegetarians. Once again, this is not a case where vegans have to be concerned and non-vegetarians don't. This essential mineral is abundant in plant-based foods and is better absorbed with vitamin C-rich foods. In this episode, I debunk myths about iron, name some iron-rich plant-based foods, explain why overconsumption of iron is a cause for concern, and even suggest that we give our blood away! Tune in for tips and resources on making healthful, compassionate choices.

An Essential Mineral: Iron by Colleen Patrick-Goudreau

Die Beiträge von Colleen Patrick-Goudreau wurden auf YouTube und SoundCloud ausdrücklich als öffentlich einbettbar markiert, und wir sind dankbar, dass wir diese Arbeit auf dieser Seite verwenden dürfen.

PlenteousVeg.com ~ Diane Vukovic:

Iron

Iron Nutrient Guide for Vegetarians and Vegans

Source:

Iron Nutrient Guide for Vegetarians and Vegans

What is Iron?

Iron is one of the most abundant minerals on the earth and is found in all living organisms. The mineral has been used in manufacturing as far back as 3500BC. It is possible that the name iron comes from the words meaning “holy metal” because iron was used to make swords during the Crusades.

In biology, iron has numerous functions. In plants, it plays an integral role in chlorophyll development, energy transfer, plant respiration, plant metabolism, and nitrogen fixation. In animals, iron is part of enzymes which aid in digestion and metabolism. However, iron’s most notable and important role in animals is delivering oxygen to cells.

Iron is a mineral that our bodies need for many functions. The body needs iron to make the proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles. They help carry and store oxygen in the body. Iron is also part of many other proteins and enzymes in the body.

Iron and Red Blood Cells

Red blood cells are the primary cells in the human body, making up about 25% of our cells. The main function of RBCs is to deliver oxygen from the lungs to the rest of the body. Hemoglobin is a protein in RBCs which holds the oxygen for transport. One-third of red blood cells is made up of hemoglobin.

Nearly all of the oxygen transported by blood is held in hemoglobin proteins. The rest is transported in plasma, which is very ineffective in delivering oxygen to cells compared to hemoglobin.

Every hemoglobin protein consists of 4 atoms of iron. Each iron atom is capable of carrying 1 oxygen molecule. It is this iron in hemoglobin which gives blood its red color.

Iron and Myoglobin

The iron in red blood cells carries oxygen to the muscles. Once the oxygen arrives, the oxygen molecules bind to another protein called myoglobin. Like hemoglobin, myoglobin also helps transport oxygen. However, it only transports oxygen to muscles and is not found in the bloodstream. Because oxygen is integral for muscle movement, iron is needed to support all muscle function.

The iron in myoglobin is what gives raw meat its red color. When meat is cooked, the iron becomes oxidized and gets a darker color. The iron in myoglobin is also what makes meats a good source of iron as opposed to plants which do not have myoglobin.

Types of Dietary Iron

There are two types of iron: heme iron and non-heme iron. Heme iron comes from hemoglobin in red blood cells and thus is not vegetarian. Non-heme iron comes from non-animal sources.

Nutritionally, heme iron is far superior to non-heme iron because it is much more readily absorbed by the body. This is the reason that vegetarians, particularly vegans, are at risk of iron deficiency.

Iron Absorption in the Body

Animal-sourced heme iron is much more absorbable than vegetarian-sourced non-heme iron. Studies put the absorption of heme iron at about 15-35% compared to 2-20% with non-heme iron. Because vegetarian sources of iron are so poorly absorbed, vegetarians may not be able to get their daily intake of iron even when meeting the listed recommendations. According to the Institute of Medicine, vegetarians may need to consume nearly double the amount of dietary iron as meat-eaters because of how poorly non-heme iron is absorbed.

Foods which Impact Iron Absorption:

Vitamin C: Vitamin C has shown to significantly improve iron absorption. Vegetarians should include vitamin C when eating iron-rich foods to maximize absorption.
Calcium: Calcium has shown to block absorption of iron.
Tannins and Polyphenols: These substances have shown to block absorption of iron. They are particularly abundant in tea and wine.
Phytic Acid: Phytic acid, or phytates, are antioxidants found in certain foods. There are studies which show that they block absorption of iron. Legumes, grains, nuts and rice are particularly high in phytic acid.
“Junk Foods”: Foods high in calories but low in nutritional value can reduce iron absorption. Soda is an example of one of these iron-blocking junk foods.

Recommended Dietary Intake of Iron

The daily recommended intake of iron and the tolerable upper intake level for iron are as follows:

Age	RDA (mg/day)	Upper Limit (mg/day)
0-6 months	0.27	40
7-12 months	11	40
1-3 years	7	40
4-8 years	10	40
9-13 years	8	40
Males 14-18 years	11	45
Males 19+ years	8	45
Females 14-18 years	15	45
Females 19-50 years	18	45
Females 50+	8	45
Pregnancy	27	45
Lactation	9	45

It is important to note that these recommendations are based on the assumption t that ¾ of the iron comes from animal sources. Since vegetarian sources of iron are much less absorbable, the RDAs for vegetarians and vegans may be nearly twice as much!

The Institute of Medicine recommends adjusting the iron RDA for vegetarians as follows:

Age	RDA (mg/day)
Adult Men	14
Adult Women	33
Adolescent Girls	26
Postmenopausal Women	14

Parents raising vegetarian children should consult their doctors about the recommended intake of iron. Blood tests to detect hemoglobin levels or red blood cell count may be given to determine whether the vegetarian children are getting adequate dietary iron.

Symptoms of Iron Deficiency

Iron deficiency is the leading nutritional disorder in the world. According to one report, as much as 80% of the world may have an iron deficiency.

Because iron is critical for oxygen transportation, iron deficiency can result in symptoms such as:

Tiredness
Hair loss and brittle fingernails
Paleness
Irritable mood
Weakness
Inflammation of the tongue

Severe or prolonged iron deficiency leads to iron deficient anemia, a condition in which there is inadequate levels of red blood cells and/or hemoglobin in the body. In addition to the above, symptoms of anemia may include:

Bruising easily
Restless leg syndrome
Anxiety
Lightheadedness
Pale gums
Jaundice
Lack of appetite
Mouth lesions
Unusual heartbeat
Constipation
Heavy menstrual periods

If iron deficiency is not treated, it can result in serious problems such as heart problems. In children, iron deficiency can lead to impaired growth and developmental problems. In pregnant women, iron deficiency can cause problems with the child, such as premature birth or low birth weight.

Diagnosing an iron deficiency typically involves a blood test. A hemoglobin test will measure the levels of hemoglobin in the blood whereas a hematocrit test will measure the percent of red blood cells in the blood.

Who is At Risk of Iron Deficiency?

Vegetarians are particularly at risk of iron deficiency because non-heme (i.e. vegan) sources of iron are not as absorbable as heme (animal) sources. Additionally, these groups are also at risk of iron deficiency:

Pregnant women
Babies and toddlers
Teenage girls
People with gastrointestinal problems or those who take antacids regularly
Athletes
People with celiac disease

Vegetarians and vegans who also fall into the at-risk groups listed above should have their iron levels checked to make sure they aren’t deficient.

How to Take Iron Supplements

Iron supplements are often taken by vegetarians to prevent iron deficiency. However, even those who are extremely at risk of an iron deficiency (such as a vegan athlete) should be very cautious about taking iron supplements as too much iron can result in iron toxicity. It is recommended that you first have your iron levels checked to determine your need for vegetarian iron supplements.

Here are some guidelines on how to take vegetarian iron supplements for best results:

Take iron supplements on an empty stomach as this will increase absorption.
Take iron supplements with vitamin C to increase absorption.
Do not take iron supplements with tea, nuts, raw vegetables, or uncooked grains as these decrease absorption.
For best results, take iron in several small doses throughout the day (as opposed to one large daily dose). This will increase the amount of iron that your body absorbs and decrease the likelihood of side effects.
Avoid taking iron tablets, particularly time-released tablets, as these are not as effective as liquid versions of vegetarian iron supplements.

Note that vegetarian iron supplements come in two main forms. The first is called ferric iron and it is NOT recommended because it is not as absorbable as the other form, ferrous iron.

Ferrous iron comes in three forms: ferrous sulfate, ferrous fumarate, and ferrous gluconate. Of these, ferrous sulfate is most commonly used in iron supplements. However, it is NOT the best absorbable. Ferrous fumarate is the most absorbable with approximately 33% elemental (absorbable) iron.

The percentages of elemental iron are as follows:

Ferrous fumarate	33%
Ferrous sulfate	20%
Ferrous gluconate	2%

Side Effects of Iron Supplements

Vegetarian iron supplements may cause these common side effects:

Constipation or diarrhea
Nausea
Darkened stools
Stomachache

You can reduce the likelihood of side effects by starting supplementation with lower dosages and then working up to the full, recommended dose. Taking smaller dosages spaced throughout the day can also reduce symptoms. Vegetarians may want to increase the amount of fiber in their diets while taking iron supplements as well to reduce the likelihood of constipation or diarrhea.

Vegetarians should also note that iron supplements can impact absorption of zinc. They may wish to increase consumption of zinc-rich foods while taking iron.

Iron Overdose

Taking too much iron can result in iron toxicity (also called iron poisoning or iron overload). The excess amounts of iron build up in organs, particularly the liver, and can lead to serious damage or organ failure.

The body naturally protects itself from iron overload by decreasing the amount of iron absorption when it has excess. However, a significant amount of people (about 0.5%) have a genetic condition called hemochromatosis in which the body absorbs higher levels of iron. These people are at risk for iron overload.

Symptoms of iron overload are similar to those of iron deficiency. The symptoms also resemble the common side effects of iron supplements, such as stomachache. People who are taking iron supplements who have severe or long-lasting side effects should contact their doctors as it may be a sign of iron overdose.

Symptoms of severe iron overload include: seizures, low bread pressure, and coma.

Best Vegetarian Sources of Iron

Food	Iron (mg)
Rice bran, uncooked, ½ cup	11.0
Soybeans, cooked, ½ cup	4.4
Pumpkin seeds, 1oz	4.2
Cashews, roasted, ½ cup	3.9
White beans, cooked, ½ cup	3.9
Blackstrap molasses	3.5
Lentils, cooked, ½ cup	3.3
Potato with skin, baked	3.2
Spinach, boiled, ½ cup	3.2
Wheat bran, uncooked, ½ cup	3.0
Bran, ½ cup	3.0
Red kidney beans, cooked, ½ cup	2.6
Quinoa, cooked, ½ cup	2.4
Garbanzo beans, cooked, ½ cup	2.4
Hearts of palm, canned, ½ cup	2.3
Prune juice, ¾ cup	2.3
Lima beans, cooked, ½ cup	2.2
Spirulina, 1 tbsp.	2.0
Swiss chard, boiled, ½ cup	2.0
Tahini, 1 tbsp.	1.3
Sun dried tomatoes, 5 pieces	1.0
Whole grain bread, 1 slice	0.9
Green beans, cooked, ½ cup	0.8
Egg yolk	0.6
Peanut butter, 2 tbsp.	0.6
Apricots, dried, 3	0.6
Zucchini, cooked, ½ cup	0.3

Resources:

http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Iron.pdf

http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#en15

http://library.med.utah.edu/WebPath/TUTORIAL/IRON/IRON.html

http://nutritiondata.self.com

http://www.iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Elements.pdf

http://www.webelements.com/iron/

Iron and Bioavailability: How to Get the Most from Your Food

There are plenty of foods which are high in iron. However, just because you are eating iron foods, it doesn’t mean your body is absorbing all the iron. Bioavailability refers to how well our body is able to absorb a certain nutrient. Many iron foods have a low bioavailability, but there are simple tricks you can do to increase iron absorption.

Iron Bioavailability: Heme and Non-Heme Iron

iron bioavailability Dietary iron can be broken down into two types: heme iron and non-heme iron. Heme iron is only found in animals whereas vegetarian foods only contain non-heme iron. It is important to note, however, that about 60% of the iron from animal sources is actually non-heme iron.

Both heme and non-heme iron get absorbed in the intestines, but through completely different mechanisms (which are not fully understood). The body is able to absorb heme iron much more efficiently than non-heme iron. This is bad news for vegetarians and vegans who primarily get their iron from plants, which is why anemia can be a concern for people on a plant-based diet. The Office of Dietary Supplements puts the absorption of heme iron at about 15-35% compared to just 2-20% for non-heme iron.

Not only is heme iron better absorbed by our bodies, but its absorption isn’t as influenced by antinutrients (like the iron blockers listed below). The absorption of heme iron also isn’t as affected by the body’s need for iron: the body will continue to absorb heme iron regardless of how much iron is needed. This is an issue because you could overdose on animal-based heme iron, but won’t overdose with plant-based non-heme iron.

The absorption of non-heme iron is much better controlled, and absorption increases when there is a need. For example, pregnant women (who need much higher levels of iron to support the growing fetus) experience increases in iron absorption by as much as 60%. This has led many researchers to conclude that vegetarians may compensate for their low-iron diets by absorbing the mineral better.

Iron Blocking Antinutrients

An “antinutrient” is a compound which inhibits the absorption of a nutrient, thus reducing bioavailability. Iron bioavailability is primarily affected by plant compounds which influence non-heme iron absorption (again, bad news for vegetarians and vegans). The most notable iron-blocking antinutrients are:

Phytic Acid: Indigestible to animals, this natural chemical binds to metals, thus making them indigestible as well. Along with negatively impacting iron absorption, phytic acid also blocks zinc, calcium, and magnesium absorption. Seeds and bran contain high amounts of phytic acid.

Oxalic Acid: This natural chemical is actually poisonous to the body. It has gotten a bad rap for speeding up bone degradation and tooth decay, causing kidney stones, and blocking the absorption of iron and calcium. Foods which contain high amounts of oxalic acid include dark, leafy greens, chocolate, tea, coffee, and some berries. This is why spinach isn’t a good source of iron, even though it contains lots of iron.

Polyphenols: Polyphenols are a type of antioxidant. They can do wonders for your body – like preventing oxidation and fighting cancer. However, they are not helpful when it comes to non-heme iron absorption. Polyphenols bind with iron in the intestines, preventing the mineral from getting absorbed and causing it to pass out as waste instead. Tea (especially black tea), coffee, and chocolate have high levels of polyphenols.
In one study, it was found that coffee (rich in polyphenols and oxalic acid) can block iron absorption by as much as 60%. Another study found that phytates can reduce iron absorption by as much as 65%.

While studies do overwhelmingly show that these substances block iron absorption, it is impossible to tell exactly how much iron is getting blocked and how much is getting absorbed. Aside from bodily differences in individuals, there are also the aspects about the foods we eat which can impact absorption. For example, plants which are grown with high-phosphate fertilizers will have higher phytic acid levels than those grown with natural compost. Age of the plant also affects composition as well, with younger plants having lower levels.

Beating Iron Inhibitors

Certain food preparation methods can decrease the amount of oxalic and/or phytic acid in foods, thus making the iron in them more absorbable.

Soaking
Cooking
Fermenting

According to the Weston A. Price Foundation, the best way to reduce phytates in beans is to sprout them and then cook them. They found that soaking beans at moderate temperatures for 12 hours results in an 8-20% reduction in phytates. Beans fermented for 18 hours had a 50% reduction in phytates. Lentils which were soaked for 12 hours, germinated for 3-4 days and then fermented were likely to have had alltheir phytates removed.

Tip: Add a splash of lemon juice or apple cider vinegar to beans/legumes while they are soaking; it will help reduce the level of phytic acid!

Vitamin C for Increasing Iron Absorption

While some natural chemicals in plant foods may block iron absorption, there are also some which increase iron absorption. The most notable of these is vitamin C. Vitamin C helps iron convert from Fe3+ (ferric iron) to the more absorbable form Fe2+ (ferrous iron). Studies have shown that consuming as little as 50 mg of vitamin C with a meal can increase iron absorption by as much as 600%.

One easy way to increase iron absorption is to put some fresh lemon juice, which is rich in vitamin C, in your water during meals (also is great for boosting immunity). Other natural substances which increase iron absorption include vitamin A and beta carotene. These are typically found in brightly-colored foods like tomatoes, carrots, squash, and peppers, so add some color to your meals to increase iron absorption.

The good news for people on plant-based diets is that their diets are often high in these iron-boosting foods, thus helping to cancel out the negative effects of iron blocking antinutrients and the low bioavailability of plant iron.

Should You Be Worried about Iron Bioavailability?

It is good to be educated about nutrition and food chemistry. However, most people probably don’t need to worry about the bioavailability of iron (nor the bioavailability of other nutrients for that matter). Instead, what we should be focusing on is eating a well-balanced diet which contains a wide variety of nutrient-rich foods.

Chemicals in vegetarian sources of iron may block absorption, but vegetarian foods often contain other chemicals which improve absorption too. For example, I don’t know many vegetarians who eat spinach by itself. Instead, they might prepare it with chick peas (another good source of iron) and tomato sauce (high in absorption-increasing vitamin C). Even if iron absorption is getting blocked, the meal still contains a significant amount of iron which is getting absorbed thanks to the vitamin C.

So, should you worry about iron bioavailability? The answer is simple: go get a blood test to see if your iron levels are low. If not, then keep up your current diet. If they are low, then talk to your nutritionist about how to plan meals which include bioavailable iron.

It is always best to get your nutrients from food first. But, if you really think you aren’t getting enough iron, here are some of my favorite vegan iron supplements. I like the Garden of Life iron best because it is raw, but the other two options are also good, especially for people on a low budget. You can also check out our chart of the best vegan vitamins which includes some vegan multivitamins with iron.

Best Vegetarian Sources of Iron

There are a lot of plant-based foods which are chock full of iron. But, unfortunately for vegetarians and vegans, the iron in these foods isn’t always very absorbable by the body. Natural chemicals which are frequently found in plant foods decrease our bodies’ ability to absorb iron (bioavailability). These main iron blockers are:

Phytic Acid: High amounts found in seeds and whole grains.
Oxalic Acid: High amounts found in dark leafy greens, chocolate, tea, coffee, and some berries.
Polyphenols: High amounts found in soy, peanuts, whole grains, tea, and many fruits and vegetables.

Spinach, for example, is often cited as one of the best vegetarian sources of iron. But, because spinach is high in oxalic acid, we probably absorb less than 10% of the iron in spinach.

With bioavailability taken into consideration, here are the real best vegan sources of iron.

The RDA for iron for menstruating adult women is 18mg and for men it is 8mg
The amount of iron listed in milligrams doesn’t represent the amount which your body will actually absorb!

Fruit Sources of Iron

These fruits contain a significant amount of iron. They also have relatively low levels of oxalic acid and phytates plus high levels of vitamin C (which increases iron absorption):

Raisins: 1 cup = 3.1mg
Prune juice: 1 cup = 3mg
Olives: 10 jumbo = 3mg
Avocado: 1 fruit = 1.1mg
Dried apricots: 10 halves = 1mg

Vegetable Sources of Iron

These vegetables still do contain oxalic acid. However, the levels are relatively low while still providing a significant amount of iron:

Asparagus: 1 cup = 4.4mg
Endive: 1 head = 4.3mg
Peas: 1 cup = 2.5 mg
Acorn squash: 1 cup = 1.9mg
Dandelion greens: 1 cup raw = 1.7mg
Kale: 1 cup = 1.2mg
Turnip greens: 1 cup cooked = 1.2mg

Grain, Bean and Legume Sources of Iron

Grains, beans and legumes tend to be very high in phytic acid. However, they also often have very high levels of iron. Even if the phytic acid blocks a significant amount of iron from being absorbed, the foods are still often good vegetarian sources of iron. These are the best grains, beans, and legumes for iron because they have lower levels of phytic acid while still providing high amounts of iron:

Lentils: 1 cup = 6.6mg
Chick peas: 1 cup = 4.7mg
Quinoa: 1 cup = 2.8mg
Wheat germ: 1 ounce = 1.8mg
Brown rice: 1 cup = 0.8mg
Sprouted beans or seeds *

* Soaking and sprouting are both ways to reduce the phytic acid levels in foods. If you were to soak/sprout beans or seeds before eating them, they would become much better vegetarian sources of iron.

TIP: Add a splash of lemon juice or apple cider vinegar to the soaking water of your beans, grains or seeds. This breaks down phytic acid!!!

Other Vegetarian Sources of Iron

These foods are some of the best vegetarian sources of iron you will find:

Morel mushrooms: 1 cup = 8mg
Brewer’s yeast: 1 ounce = 5mg
Spirulina: 1 teaspoon = 5mg
Blackstrap molasses: 1 tablespoon = 3mg

Note: Spirulina also binds to iron and will cause excess amounts to be excreted. So do not take spirulina at the same time as your iron supplement!

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Nutrition Facts:

Plant vs. Animal Based Iron

Risk Associated With Iron Supplements

Source:

Risk Associated With Iron Supplements

Are Iron Pills Good For You?

Source:

Are Iron Pills Good For You?

Iron During Pregnancy

Source:

Iron During Pregnancy

Chicken vs. Veggie Chicken

Source:

Chicken vs. Veggie Chicken

Die Beiträge von NutritionFacts.org (Dr. Greger) wurden auf YouTube ausdrücklich als öffentlich einbettbar markiert, und wir sind dankbar, dass wir diese Arbeit auf dieser Seite verwenden dürfen.

Resourcen

TheVeganTruth:

What Every Vegan Needs to Know to Optimize their Diet

Source:

What Every Vegan Needs to Know to Optimize their Diet

IRON - Vegans are recommended to eat iron-rich foods and vitamin C daily. However in several studies, vegans were not found to suffer from iron-deficiency any more than non-vegans. "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" says Reed Mangels, PhD and registered dietician. Many vegetables, such as broccoli, spinach and bok choy, which are high in iron, are also high in vitamin C which aids iron absorption.

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Jack Norris, RD:

Iron

Source:

Iron

You do not need to worry about iron if you are otherwise healthy and eat a varied vegetarian or vegan diet. If you think your iron stores might be low, you can increase iron absorption by:

Adding a source of vitamin C at meals (see Table 2 of good vitamin C sources below).
Avoiding tea and coffee at meals.
Increasing legume (peanuts, beans, lentils, peas) intake.
Cooking foods (especially water based acidic foods like tomato sauce) in cast iron skillets.

If your concerns persist, you should have a doctor measure your iron status. If your iron stores are too low, your doctor might suggest eating meat or taking an iron supplement. Anemia in meat-eaters is normally treated with large doses of supplemental iron, not with eating more meat. Similarly, vegetarians with anemia do not need to start eating meat but can also be treated with supplemental iron and vitamin C. If your doctor insists that you eat meat, you might want to show him or her this article.

It is important for any vegan with iron deficiency to correct it because during iron deficiency, the body has a tendency to absorb too much manganese. Luckily, vitamin C increases iron absorption but does not increase manganese absorption.