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Iron in the diet

Iron in the diet

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Published by Vegan Future
A Veggie Health Magazine article about the importance of iron in your diet. Readers are shown how a plant-based diet can easily provide the recommended daily amount of iron. www.vegetarian.org.uk
A Veggie Health Magazine article about the importance of iron in your diet. Readers are shown how a plant-based diet can easily provide the recommended daily amount of iron. www.vegetarian.org.uk

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Published by: Vegan Future on Apr 25, 2009
Copyright:Attribution Non-commercial


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weden has the highest suicide rate in the world.Everyone knows that! Trouble is, everyone’swrong - Sweden sits in the middle of theEuropean suicide table. An equally enduring myth isthat vegetarians are at risk of iron deficiency anaemiabecause red meat is the best - the only - source of thisman-making mineral. Despite a battery of science thatshows this isn’t true, despite every major health bodydeclaring it not to be true, just about every healthwriter and newspaper doctor in the business repeatsthis little gem ad nauseam, even when the rest of their information is fairly accurate. So, here arethe facts!
The answer lies in the soil
The majority of iron in our diet comes not frommeat but other sources - plants. Iron is asimportant to plants as it is to us. It helps themproduce food from carbon dioxide and water,using the sun’s energy in photosynthesis and itplays a part in many of the enzyme systems whichkeeps them functioning. Plants obtain their ironfrom the soil and many are rich in it.Legumes, such as kidney beans, lentils and chickpeas,soya bean curd (tofu), nuts, seeds, wholegrains anddried fruits such as raisins, prunes, apricots and figs,are all good sources. Many breakfast cereals are alsofortified with iron, providing another regular, non-meat source. The Food Standards Agency (FSA)actually put some figures on where we get our iron inthe latest
UK National Diet and Nutrition Survey
. Itfound that only 17 per cent comes from eating meat,three per cent from fish and a staggering 80 per centcomes from vegetarian foods. Cereals make the singlebiggest contribution of 44 per cent (1)There is a difference between the iron found in meatand iron from plants. That from meat is called haem(which essentially means blood) iron and that fromplants is called non-haem iron - and the body handleseach of them slightly differently. Iron from meat israpidly absorbed and continues to be absorbed andstored whether the body needs it or not. Plant iron,tends to be ‘bound’ to other nutrients in the food andhas to be broken down in the body before it can beabsorbed. This not only slows down the process of absorption but enables the body to limit its overallintake - it only takes in what it needs and absorptiondecreases as iron stores increase (2, 3).This is often portrayed as a negative by the meatindustry and many nutritionists but it isn’t, in factit’s a distinct advantage. High iron stores, as a resultof eating meat, are a known risk factor for heartdisease and diabetes (see page 18). Absorption of plant iron can be improved simply by includingvitamin C with the same meal, such as a fresh orange juice drink (2, 4,5). Tannins in tea and coffee andoxalic acid in spinach, swiss chard, berries, phytates,chocolate and tea can have the opposite effect andslow down absorption so are best avoided wheneating iron-rich foods (2, 6). Dairy and calcium canhave a similar effect (2, 7).
Needs must
Iron is a mineral and part of thehaemoglobin molecule found in redblood cells. It is essential if these cells areto remain healthy and transport oxygen toall parts of the body. Iron is lost in cellssloughed off from the skin and intestinallining through perspiration and duringmenstruation, but the body is anefficient recycler andmanages to keep these losses to just 1-1.5mg aday. Because the absorption of iron is low, it’srecommended that people eat much more than thissmall amount to maintain iron stores at the rightlevel. For adult males, the figure is 8.7 mg/day (UKReference Nutrient Intake - or RNI) and for womenup to the age of 50 it is 14.8 mg/day. The reasonfor women’s greater needs is because of losses dueto menstruation (3, 8).When people are too low in iron, a number of symptoms can occur, including fatigue, pale skin,weakened immune system and a reduced abilityto concentrate. For children, this can meanpoor performance at school. It’s called iron-deficiency anaemia (3, 9).
Even Steven
Iron deficiency is one of the biggestnutritional deficiencies in the world,although slightly less common inindustrialised countries, and affects meateaters and vegetarians alike. Although
The oldest nutritional myth in the business is dead but refuses to lie down
Man of iron
By Lee Jerome(MSc ClinicalNutrition) andLaura Scott(MSc Nutrition)

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