Am I lacking iron?
| By Anai Rhoads
Anai Rhoads is a Human Rights journalist originally from Athens, Greece. Her work has been featured on several web based newspapers and media outlets, which include ZMagazine, MP Watch and Media Monitors. She is currently the Editor-in-Chief for AnaiRhoads.org. A dedicated vegan since 2000, she is an advocate of activities which promote animal rights. Anai currently resides on the east coast with her husband and their daughter.
This is an archived Q&A. The following information might not be up-to-date.
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Question: I am now officially Vegan, but I feel tired a lot. What can I do to replace my iron? Am I getting enough now that I am not eating meat? Thank you! Susie in Texas
Answer: Iron is found in the protein called Myoglobin and needed in order to form the red blood pigment Hemoglobin. Roughly 25% of iron is stored as Ferritin and Hemosiderin in the liver, bone marrow and spleen.
As the iron is absorbed into the stomach, it joins with oxygen as they are transported together into the plasma. This is then binded to the Transferri which supports the production of the oxygen carrying molecule called Hemoglobin.
Many assume iron is found only in meat, but there are many food sources that contribute to your iron intake. The Department of Health in the United Kingdom suggests:
* Infants: 1.7 mg daily
* 12 months old: 7.8 mg daily
* Children:Between 6.1 - 8.7 mg daily
* Adolescents: 11.-14.8 mg daily
* Adult women: 14.8 mg daily
* Adult men: 8.7 mg daily
The following examples are just a few foods that contain iron:
* Raisins: 1/2 cup contains 2.55 mg
* Green beans: 1/2 cup contains 1.0 mg
* Peanuts: 1/2 cup contains 1.5 mg
* Potato: contains 1.1 mg per average size potato
* Green peas: 1/2 cup contains 1.5 mg
* Prunes: 1/2 cup contains 1.9 mg, while the prune juice offers 5.2 mg per 1/2 cup
* Walnuts: 1/2 contains 3.75 mg
* Cashews: 1/2 cup contains 2.65 mg
* Chick peas: 1/2 cup contains 7.0 mg
* Kelp 1/2 cup contains 100 mg
* Dulse: 1/3 cup contains 150 mg
* Spinach 1/3 cup contains 30 mg
* Cumin seed/powder 1 tablespoon contains 66.2 mg
Note: Traces of iron can also be shed into our food as we cook with coated pots and pans.
There are several types of anemia that can occur with low iron levels in the blood. Although the symptoms you will read in this article apply to anemia, it is important to note that only a qualified physician can diagnose an iron deficiency.
The general symptoms to look out for include fatigue, tachycardia (increased heart rate), a craving for ice, clay or dirt (this condition is called "pica"), an enlarged spleen, easily agitated, lack of colour in skin, burning and/or swelling sensations of the tongue, and general poor concentration. During pregnancy, growth spurts in children and other normal body changes there can pose a greater need for iron since some low-level forms of anemia can surface. Blood loss is another common culprit. This can be from monthly menses, Upper or Lower GI abnormalitiies/bleeding, or from an injury resulting from blood loss.
You must consult a physician for your specific needs. Iron supplements may be prescribed to increase the level of iron in your blood. This process may take weeks. The best way to improve your chances for an increase, the supplements should be taken with orange juice. Vitamin C had been medically proven to assist with absorption. You may want to try a low-acid brand of orange juice to prevent stomach irritation.
I hope this information helps you Susie.
Anai Rhoads
