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| Introduction |
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| It's a common misconception that vegetarians
will have problems with iron deficiency and anaemia. However,
while iron stores may be lower, there is no evidence that vegetarians
are any more likely to develop anaemia than the rest of the
population. |
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| What is anaemia?
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“..a reduction in the quantity of
the oxygen-carrying pigment haemoglobin in the cells..”
-Concise medical dictionary O.U.P
1990
Symptoms of anaemia:
- Lack of energy
- Pale skin
- Dizziness
- Irritability
- Breathlessness
- Rapid pulse
- Poor resistance to infection
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| Sources of Iron |
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haem: animal based or nonhaem: inorganic iron
from plant foods.
Good vegetarian sources of iron :
- green vegetables
- dried fruit (raisins, dates, apricots)
- pumpkin and sunflower seeds
- basil, parsley (e.g. : basil pesto)
- lentils
- beans (black, pinto and kidney)
- split peas
- bean sprouts
- molasses
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| The Vitamin
C connection |
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While it is true that nonhaem iron is not as easily absorbed
by the body, this can be greatly enhanced by the addition
of Vitamin C. Drink a glass of squeezed orange juice with
your meal, or try sprinkling lemon juice directly onto green
vegetables. Good sources of Vitamin C include :
- citrus fruits
- strawberries
- vegetables such as green peppers, tomatoes and cabbage
Research has shown that in the average diet a high proportion
of iron is typically obtained from pasta, rice, cereals and
breads. |
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| Foods that inhibit
iron absorption |
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Some foods should be avoided in large quantities, especially
at meal times :
- Tea and coffee (contains tannins)
- Spinach and cocoa (contains oxalates - Popeye got it wrong
!)
- Whole grains and bran products (high in phytates)
- Egg yolks (contains phosvitin)
- Dairy products (calcium)
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| Handy Tips |
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- Store vegetables in a cool, dark place, and eat quickly.
- Steam vegetables to retain as much of the nutrients as
possible.
- Don't sprinkle raw wheat bran on foods (inhibits absorption)
- Have some citrus fruit or orange juice with your meal,
or other foods rich in ascorbic acid (green pepper or cabbage).
- Drink tea between meals rather than during or straight
after a meal.
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| Recommended
daily iron intake |
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| Children |
Adults |
| Infants 0-6 mths |
Women
19-54 yrs |
12-16 mg |
Breastfed
Bottlefed |
0.5 mg
3.0 mg |
| Infants 7-12 mths |
Pregnant
(2 & 3 trimester) |
+10-20 mg |
Breastfed
Bottlefed |
9 mg
9 mg |
Children 1-11 yrs
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6-8 mg |
Women 54+ |
5-7 mg |
| Boys 12-18 yrs |
10-13 mg |
Men 19+ |
7 mg |
| Girls 12-18 yrs |
10-13 mg |
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Source : Recommended Dietary Intakes for Use in Australia NHRMC
1991. Endorsed for New Zealand |
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Extra care should be taken by some groups
- Women of childbearing age, Pregnant women, babies (6 to 12
months). However, following a varied and nutritious vegetarian
diet and ensuring good supplies of Vitamin C may be all that's
required to keep you healthy.
Supplements may be necessary during pregnancy - however, this
is common in the general population as well. |
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| Too much of
a good thing? |
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Consult your doctor before taking iron supplements
- a recent Finnish study has found links between excessive iron
intake and heart disease.
If you would like to know more about this subject, the Wellington
branch of the Society has a number of articles which you may
find useful. |
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