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VegWeb.com  |  Articles  |  Am I lacking iron? by Anai Rhoads « previous next »
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Author Topic: Am I lacking iron? by Anai Rhoads  (Read 14317 times)
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« on: July 02, 2006, 07:50:49 PM »

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.

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

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Meechity
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« Reply #1 on: December 23, 2008, 04:37:09 PM »

Sorry if this is a hugely delayed reaction but:

Quote
"Cumin seed/powder 1 tablespoon contains 66.2 mg "

Is that correct?!?!
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Sighi
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« Reply #2 on: December 26, 2008, 10:18:29 AM »

Sorry if this is a hugely delayed reaction but:

Quote
"Cumin seed/powder 1 tablespoon contains 66.2 mg "

Is that correct?!?!

No. Usda database and Bowes & Church's Food Values of Portions Commonly Used indicate that 1 tablespoon contains about 4 mg of Fe.
Also, don't forget that only about 15% Fe from plant sources is absorbed. Vit. C increases absorption. Phytates (found in wheat and other cereals), oxalates (found in nuts, rhubarb, spinach, wheat brean), and tannins (found in some teas) chelate iron and prevent its absorption. Other factors diminishing absorption: antiacids (because gastric acid enhances the solubility of Fe), manganese & zinc (watch out for those multi-vitamins pills, they share the same transporters in the body).


 Smiley I forgot to mention, I'm a Dietetics student. Will be graduating next year in April   Cool
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K0r3y
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« Reply #3 on: January 12, 2009, 09:21:19 PM »

"Adult men: 8.7 mg daily "

Is that true? or should it be 18.7mg.
I'd think it be a bit odd that adult men need less then an adolescent. Anyone able to fill me in?

Thanks.  Laugh
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Sighi
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« Reply #4 on: January 31, 2009, 10:11:51 PM »

 Smiley It's correct, males over 19 years of age need approximately 8 mg/day.
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JessaCita
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« Reply #5 on: February 21, 2009, 05:23:03 PM »

"Adult men: 8.7 mg daily "

Is that true? or should it be 18.7mg.
I'd think it be a bit odd that adult men need less then an adolescent. Anyone able to fill me in?

Thanks.  Laugh

Most adult women need about 18 mg./day (from what I've read, though this article says different), so it would make sense that men need less, as they aren't menstruating & losing iron that way. Smiley
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zemphira
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« Reply #6 on: June 17, 2009, 05:04:34 PM »

"* Dulse: 1/3 cup contains 150 mg"

Is this correct? That just seems like an awful lot of iron for such a relatively small amount of Dulse. I tried to verify it online and couldn't find a nutritional database that contained dulse.
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readsleepdie
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« Reply #7 on: July 07, 2009, 02:07:14 PM »

I would include Adzuki beans on your list! They are extremely high in iron, and a common food for young women, and other women on their periods. The softness of the bean, and the iron content, helps relieve period cramps, and restores your vitality. Thumbs Up
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« Reply #8 on: December 21, 2009, 09:03:42 PM »

Yes, AND be aware if you are on birth control: many forms of birth control leech iron from your body!

Vitamin C AND iron cookware increase iron absorption (especially important for those of us only acquiring non-heme iron)

And note that these numbers are a guideline set to keep a clear majority of our population safe. Many people will get by just fine with much less. If you have never had problems - or symptoms - of iron deficiency (weakness, lethargy..) you should not have anything to worry about.
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yourstruly1122
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« Reply #9 on: January 18, 2010, 02:23:45 AM »

You may also be deficient in B vitamins, mainly B6, B12.  I have taken shots in the past with success, but I just got tired of sticking myself  Undecided.  You may benefit from supplementation, just keep in mind..  you health is paramount.
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