How does a vegetarian get enough Iron in their diet? (Full Version)

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jango -> How does a vegetarian get enough Iron in their diet? (May 4 2008 21:05:46)

I'm seriously considering going veggie soon, but I just want to make sure I've got all my nutritional requirements covered first.


RobFrancisuk -> RE: How does a vegetarian get enough Iron in their diet? (May 4 2008 21:06:41)

iron in spinich i think


PAGAN -> RE: How does a vegetarian get enough Iron in their diet? (May 4 2008 21:11:59)

quote:

iron in spinich i think


Yes there is, lots [:)]


Nigeepoo -> RE: How does a vegetarian get enough Iron in their diet? (May 4 2008 21:41:57)

See NutritionData. Please note that men rarely become anaemic as they don't bleed every month! Too much iron can increase the risk factor for CHD as iron is pro-oxidant.


PAGAN -> RE: How does a vegetarian get enough Iron in their diet? (May 4 2008 21:44:10)

quote:

Please note that men rarely become anaemic as they don't bleed every month!


Life would be easier if we did rather than 'them' [:D]


jango -> RE: How does a vegetarian get enough Iron in their diet? (May 4 2008 22:01:15)

Thanks guys, didn't know about spinach.

Nige.

Is CHD coronary heart disease?


1MR -> RE: How does a vegetarian get enough Iron in their diet? (May 4 2008 22:38:32)

Better sources of iron than spinach! Depsite what Popeye would tell you!


Nigeepoo -> RE: How does a vegetarian get enough Iron in their diet? (May 4 2008 23:41:11)

quote:

ORIGINAL: jango
Thanks guys, didn't know about spinach. About 99% of the non-haem iron you eat leaves your body in poo which is why spinach makes your poo black.

Nige. Is CHD coronary heart disease? Yes.


jango -> RE: How does a vegetarian get enough Iron in their diet? (May 5 2008 0:58:59)

Is non haem better or worse than haem? I've done a little googling on it but I can't figure out whether it's actually a better source of Iron or not.

One study says one thing, then another contradicts it.[&:]


Nigeepoo -> RE: How does a vegetarian get enough Iron in their diet? (May 5 2008 14:49:08)

If by "better", you mean better-absorbed, then haem iron (found in animal produce) is better. I believe that ~10% of haem iron is absorbed, compared to ~1% for non-haem, although the ~1% can be increased to ~3% by taking non-haem iron with Vitamin C.

This isn't particularly relevant to men as men only need ~1mg/day of iron to make up for losses. Menstruating or lactating females need ~14mg/day of iron. Non-menstruating/lactating females have the same iron requirements as men.


jango -> RE: How does a vegetarian get enough Iron in their diet? (May 5 2008 15:19:13)

OK thanks.


James -> RE: How does a vegetarian get enough Iron in their diet? (May 6 2008 16:40:36)

Info here:
http://www.mealplansite.com/micronutrients-iron.aspx


jango -> RE: How does a vegetarian get enough Iron in their diet? (May 6 2008 17:44:42)

Thanks James, I keep forgetting about that site.

I forgot about egg yolk, I'm going veggie, not vegan, so that would be an excellent way for me to get some haem iron.


dianabolik -> RE: How does a vegetarian get enough Iron in their diet? (May 7 2008 13:14:26)

iron tablets


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