The Vegetarian Resource Group of Tucson
|
|
The Vegetarian Resource Group of Tucson |
 |
      |
|
|
By Deborah Mitchell A low level of iron is said to be the most common mineral deficiency. It most often affects menstruating women, athletes, pregnant women, and, yes, vegetarians and vegans. But before you stock up on iron supplements, look at some facts. Too much iron is definitely not a good thing. Unlike some nutrients, like water soluble vitamins which are eliminated from the body when there is an excess, iron gets into the body and stays there. The body has no mechanisms to get rid of it, so excess iron is stored, which promotes the generation of free radicals. That's why excess dietary iron is a risk factor for cardiovascular disease, especially in men; increases your risk for bacterial infection; and has been implicated as a cause of cancer by some experts. What Does Iron Do? Iron transports oxygen to the muscles. When iron and protein get together, they form hemoglobin in the blood. As blood flows through the blood vessels in the lungs, oxygen molecules bond with iron molecules and move throughout the body, delivering oxygen to the muscles. As the blood travels back to the lungs after it has deposited oxygen in the cells, iron bonds with carbon dioxide and drops off carbon dioxide in the lungs so it can be exhaled. Iron Deficiency Anemia The word "anemia" means a condition in which the number of red blood cells is lower than normal. Anemia and iron deficiency, however, are not the same thing. Anemia can be caused by a deficiency of folic acid or vitamin B12, dysfunction of the bone marrow, and any condition that increases the rate at which the spleen breaks down red blood cells. An estimated 20 million Americans have mild iron deficiency, but are not clinically anemic. They may still feel fatigued and may experience fungal skin infections. They can improve their energy and improve their immunity by taking low doses of iron--never more than 20 mg per day. The main type of iron deficient anemia is called hypochromic microcytic anemia, which means the red blood cells have low levels of hemoglobin and the body is oxygen deficient. Symptoms include listlessness, fatigue, irritability, difficulty swallowing, heart palpitations with exertion, and paleness. This condition may affect as many as 30% of menstruating women and an even higher percentage of pregnant women. Athletes and others who exercise are at risk for this type of anemia because they burn more oxygen and thus need more iron. Getting Iron from Food Red meat is the richest source of iron and is more bioavailable than the iron in vegetables and grains. Yet only 10 to 20% of the iron in meat is absorbed by the body, compared with 1 to 10% of the iron in vegetables. Vitamin C increases the absorption rate (and meat has no vitamin C), so getting your iron from vegetables and grains is not as bad as it seems. Beware, however: calcium, fiber, and antacids inhibit the absorption of iron (so all those people washing down their steaks and burgers with milk shakes aren't getting much iron). Drinking coffee or tea with your meals also reduces iron absorption, especially if the meal contains a lot of iron. Coffee can decrease iron absorption by as much as 39% and tea by 64%. This depleting action can occur even when you consume these beverages one hour after a meal. The best vegetarian sources of iron are listed below. Also look for iron-fortified foods, such as whole grain cereals and soy milk. Using iron cookware increases the iron content of your food, especially if you are using them to cook acidic foods like tomatoes. Beet greens, 1/2 cup cooked, 1.4 mg Bulgur, cooked, 1 cup, 1.8 mg Blackstrap molasses, 1 Tbs, 3.5 mg Figs, dried (5), 2.1 mg Kidney beans, cooked, 1 cup, 5.2 mg Lentils, cooked, 1 cup, 6.6 mg Lima beans, cooked, 1 cup, 4.5 mg Prune juice, 8 oz., 3.0 mg Spinach, cooked, 1/2 cup, 3.2 mg Swiss chard, cooked, 1/2 cup, 2.0 mg Other good sources include almonds, avocados, dates, dulse, millet, peaches, pears, pumpkin, raisins, wheat bran, sesame seeds, and soybeans. Iron Supplements Don't take an iron supplement unless you have been diagnosed with an iron deficiency. If you're taking a multivitamin-mineral supplement, be sure it does not contain iron unless you know you need it. However, if you do need an iron supplement, a multivitamin-mineral is not the way to go. That's because iron interferes with the absorption of other nutrients in the supplement, like zinc, manganese and molybdenum. Also; iron's absorption is blocked by magnesium and calcium, and it destroys vitamin E. If you take an iron supplement, beware of ferrous sulfate. Although this is the least expensive iron supplement, it also is the most irritating to the digestive system. Two less irritating forms (and less likely to cause constipation) are iron fumarate and iron gluconate. Iron supplements are better absorbed if you take them on a empty stomach, however, this can upset your stomach, so take them with food. Taking an iron supplement with vitamin C (100 to 500 mg) improves the absorption of iron. Because the body's capacity for absorbing iron is limited, no more than 20 mg of iron should be taken daily unless otherwise prescribed by your doctor. Precautions If you are taking iron supplements and any of the following medications, note the effect they have with each other: Antacids: make iron supplements less effective. Take iron supplements 1 or 2 hours before or after taking antacids Dimercaprol: when iron supplements are taken with this drug, a harmful chemical may form in your body Any tetracycline, fluoroquinolone, or etidronate: iron supplements can make these medicines less effective. Iron supplements should be taken 2 hours before or after taking these drugs Also, if you have any of the following medical conditions, consult with your physician before you take iron supplements: kidney infection, liver disease, current or past alcohol abuse, rheumatoid arthritis, asthma, allergies, colitis or other intestinal problems, heart disease, or stomach ulcers. |
 |
|
