Another question that plagues fans (and detractors) of plant-based diets is iron. Can a person following a strict plant-based diet get enough of this important mineral and from what sources? To cover this question in detail, I decided to write a short article.
The answer is simple: you do not need to worry about iron if you are healthy and follow a varied vegetarian or vegan diet.
However, if you think your body's iron stores may be low for some reason, iron absorption can be improved in the following ways:
- Add sources of vitamin C to your diet;
- avoid tea and coffee with meals;
- increase your intake of legumes (beans, lentils, peas).
If your concerns persist, see your doctor and have your iron levels checked. When it is reduced, your doctor may suggest taking iron supplements or adjusting your diet.
Symptoms of iron deficiency
Symptoms of iron deficiency may include fatigue, rapid heart rate and palpitations, rapid breathing when exercising, and increased lactic acid production.
Symptoms of anemia include pale skin, brittle nails, coilonychia (spoon-shaped nails with raised outer edges), weakness, loss of appetite, apathy, hair loss, immune disorders, angular stomatitis (irritation and cracking in the corners of the lips), glossitis (tongue inflammation), chronic gastritis, and perverse appetite, poor thermoregulation and delayed psychomotor development in children.
Iron absorption from plant sources
Vitamin C is a powerful enhancer of iron absorption and can overcome inhibitors found in plant foods that interfere with absorption of the mineral. Such inhibitors include phytates and tannin.
One study confirmed that different doses of phytates (phytic acid, a component of some plants) reduce iron absorption by 10-50%. But the addition of 50 milligrams of vitamin C counteracts phytate, and 150 milligrams of this vitamin increases iron absorption by nearly 30%.
Similarly, in the presence of a large dose of tannin (a tannic acid found in many plants), 100 milligrams of vitamin C increases iron absorption by 2-8%.
The amino acid L-lysine plays a role in iron and zinc absorption. Among plant foods, legumes (beans, lentils, peas) and quinoa are rich in L-lysine, and vegans who do not eat many legumes may be deficient in lysine.
In some women, iron supplementation does not lead to an increase in this micronutrient. In one study involving such women, taking iron preparations along with the amino acid L-lysine supplementation (1.5 to 2 grams per day for 6 months) caused an increase in iron stores.
Norms of iron intake
The U.S. Food and Nutrition Board (FNB) suggests that a vegetarian diet has a 10% iron intake compared to 18% for a regular diet and that vegans can have an iron intake of 5%. The FNB does not set a specific intake rate for vegetarians, but stresses that "the iron requirement for vegetarians is 1.8 times higher."
The FNB is a division of the U.S. National Academy of Sciences, founded by Congress in 1863 to advise the federal government on matters of science and technology. FNB oversees the development and updating of dietary nutrient intake guidelines (DRI), which include Recommended Dietary Allowances (RDA) and Adequate Intake (AI), as well as other standards for human nutrition. The mailing address is Food and Nutrition Board, Institute of Medicine, 2101 Constitution Ave., N.W., Washington, DC 20418.
The upper limit of iron intake is set to prevent gastrointestinal disorders, not to prevent possible chronic diseases due to iron overdose. For those who experience regular strenuous physical activity, this dosage should be increased by 30%.
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