Vegetarians and Vegans: Are You Getting Enough Iron?

Iron is an essential element, helping to bring oxygen to tissues through hemoglobin. If people don't get enough iron, it means oxygen is not being carried to the tissues properly and can cause a myriad of symptoms including fatigue, bruising, decreased immunity, foggy thinking, and poor performance at work or school. An overdose of iron can cause toxicity and even death. Iron toxicity is not common, and is usually seen in children who accidentally swallow too many vitamins or pills containing iron. Typically, iron deficiency is seen in certain individuals who don't realize the importance of this element.

One group susceptible to iron deficiency is vegetarians and vegans. Dietary iron comes in two forms: heme, and nonheme. Heme iron is derived from animal sources, because it comes from the iron located in the hemoglobin of animals, and when it is consumed (such as in meat), provides iron. Nonheme iron comes from plant sources and is what is found in foods naturally occurring, or is the type of iron placed in foods which have been 'iron fortified.' The main difference between the two is that heme iron is absorbed much more easily into the bloodstream than nonheme (plant-based or elemental iron), so vegetarians and vegans have to be especially careful that they get enough absorbed iron into their diets to stay healthy.

One way to get the most out of iron consumption in vegetarians and vegans is to pair iron-rich foods with vitamin C. Vitamin C aids in the absorption of nonheme iron. So, for example, eating a bowl of iron-fortified cereal for breakfast and pairing it with a glass of orange juice would aid in absorption of iron. Consider pairing beans and lentils (both high in nonheme iron) with tomatoes, in chili for example, as the vitamin C in tomatoes will increase iron absorption. Other foods which are high sources of iron for vegans and vegetarians include: blackstrap molasses, spinach, raisins, black-eyed peas, prunes and prune juice, and foods fortified with iron such as whole grain bread, cereals, and oatmeal. Be wary with soy, however. While it does contain iron, it also has been shown to inhibit iron absorption, so consuming too much can hurt a vegetarian or vegan's efforts to get enough iron.

Another way to increase iron is to cook with cast iron cookware. It may sound unusual, but cast iron cookware leeches elemental iron into foods and can help vegetarians and vegans increase their daily intake of iron. Remember, pairing iron with vitamin C increases absorption, so cooking foods such as tomato sauce in cast iron will reap even more benefits.

Finally, if considering iron supplementation, it is important to speak with your health care provider first. It is not wise to begin iron supplementation just based on symptoms alone, as too much iron can be fatal.

It is possible for healthy individuals who keep a vegetarian or vegan lifestyle to get enough iron in their diets.

Source:USDA,USDA Office of Dietary Supplements, Iron