Iron and health

Why Iron is important

Iron is needed by the body to perform a variety of functions. It's most important role is to carry oxygen to all the cells in the body. Iron's ability to take in oxygen makes it a critical part of hemoglobin, the pigment responsible for taking oxygen to all the parts of the body.

Iron containing enzymes also helps in converting beta-carotene into the active form of vitamin A needed to maintain healthy eyes.

Deficiency this vital nutrient brings down immunity levels and also reduces the physical and mental capacities of people.

How to enhance Iron absorption

Iron from plant sources is best absorbed by the body when it is taken with vitamin C rich foods

The vegetables high in vitamin C include red and green bell peppers, broccoli, tomatoes, potatoes, spinach, mustard greens and kale. Citrus fruits and berries, papaya, cantaloupe and grapefruit are also good sources of Vitamin C. It is important for vegans to include a source of vitamin C with every meal.

Soaking and sprouting of beans, grains and seeds to enhance absorption of iron from these sources. "Food preparation techniques such as soaking and sprouting can hydrolyze phytate and may improve iron absorption. Leavening bread also helps hydrolyze phytate. Other fermentation processes, like miso and tempeh, make iron more available."

How to inhibit Iron Absorption

Tannin, found in tea and cola drinks, is a major inhibitor. Research has firmly established the large role played by tannins in preventing the assimilation of iron- the tannic acid in tea reduces iron absorption by as much as 50%. Although lemon added to tea might help in reducing the inhibiting properties of tannic acid, it is best to avoid tea and cola drinks when taking iron rich foods.

drinking tea or coffee between meals rather than with a meal. Polyphenols, found in coffee, also interfere in the absorption of iron, even though its effect is not as great as tea.

Calcium is another substance that inhibits the absorption of iron. Schupp explains why. "Calcium and iron compete for absorption; therefore, do not eat calcium rich foods with iron rich foods. Vegans should take their multivitamin at a separate time of the day than their calcium supplement."

Another classic method to increase iron from non-heme sources is to cook food in iron pots and skillets. Additional iron is leeched to the food from iron cookware. Schupp states that cooking acidic foods in cast iron pots can increase iron content up to 30 times.

The recommended daily allowance for iron is:

• 0-6 months: Breast milk provides adequate iron, 0.27 mg/day
• 7-12 months: 11 mg/day
• Children, 1-3 Years: 7 mg
• Children, 4-8 Years: 10 mg
• Boys, 9-13 Years: 8 mg
• Boys, 14-18 Years: 11 mg
• Girls, 9-13 Years: 8 mg
• Girls, 14-18 Years: 15 mg
• Men, all ages: 8 mg
• Women, 18-50 years: 18 mg
• Women, 50 years: 8 mg
• Pregnant women, all ages: 27 mg
• Lactating women, 14-18 years: 25mg
• Lactating women, 19 years and older: 28 mg

An example of an iron rich meal could be tempeh and vegetable stir fry with cashews, pineapple (for vitamin C), broccoli, bok choy or other iron rich veggies. Even a breakfast of cereal with soy milk, with strawberries or raspberries and a glass of orange juice would be an iron rich meal."

Fruits rich in iron include dried apricots, avocadoes, currants, raisins, dates, figs and prunes. One cup of dates has as much as 5.3 milligrams of iron- about 29% of the RDA for women

• Prune juice, 8 oz: 3 mg
• Prunes dried, 2 oz: 0.8 mg
• Apricots fresh, 1 serving: 0.6 mg
• Apricots dried, 5 halves: 0.8 mg
• Currants, red, fresh, 1 serving: 1.12 mg
• Raisins, seedless, ? cup: 2.1 mg

Vegetables that are good sources of iron are potatoes with their skin, bok choy, spinach, kale, watercress, broccoli, savoy cabbage, peas, turnip greens, mung bean sprouts, and tomato juice. Baked beans, adzuki beans, black beans, chick peas (garbanzo beans), kidney beans, lima beans, navy beans and pinto beans also provide iron to the body. Soya in its many forms, whole grains like whole grain bread or brown rice, black treacle, fortified breads, cereals and grains are other sources of non-heme iron. Even though whole grains and legumes are poor sources of iron, taking them with vitamin C rich foods will help in increased assimilation of iron from these sources. The iron content in some of these foods is given below:

• Spinach, boiled, ½ cup: 3.2 mg
• Kidney beans, red, ½ cup: 2.6 mg
• Navy beans, ½ cup: 2.1 mg
• Lentils, ½ cup: 2.1 mg
• Collards, ¾ cup: 0.6 mg
• Broccoli, boiled, ½ cup: 0.66 mg
• 1 large potato baked (with skin): 2.7 mg

Pasted from <http://www.vegfamily.com/health/boost-iron-intake.htm>

There are many other foods that contain iron, but these are the higher level iron foods that will address the problem before it begins.

Iron Rich Vegan Foods	Amount	Iron (mg)
Amaranth (grain) tinyurl.com/3bl9jc	1 cup	14.8
Soybeans, cooked	1 cup	8.8
Blackstrap Molasses (sweetener made from organic sugar cane) http://tinyurl.com/ywmqk6	2 Tbsp	7.2
Lentils, cooked	1 cup	6.6
Spinach, cooked	1 cup	6.4
Quinoa, cooked	1 cup	6.3
Tofu, cold or cooked	4 ounces	6
Tempeh, cooked	1 cup	4.8
Lima Beans, cooked	1 cup	4.4
Swiss Chard, cooked	1 cup	4
Black Beans, cooked	1 cup	3.6
Pinto Beans, cooked	1 cup	3.5
Turnip Greens, cooked	1 cup	3.2
Garbanzo Beans, cooked	1 cup	3.2
Potato, cooked	1 large	3.2
Kidney Beans, cooked	1 cup	3
Prune Juice	8 ounces	3
Dried Figs uncooked	1 cup	3
Beet Greens, cooked	1 cup	2.7
Tahini	2 Tbsp	2.7
Vegan Hot Dog, frozen, commercial	1 hot dog	2.7
Peas, cooked	1 cup	2.5
Black-eyed peas, cooked	1 cup	2.3
Cashews	1/4 cup	2.1
Brussels Sprouts, cooked	1 cup	1.9
Bok Choy, cooked	1 cup	1.8
Bulgur, cooked	1 cup	1.7
Raisins	1/2 cup	1.6
Almonds	1/4 cup	1.5
Apricots, dried	15 halves	1.4
Vegan Burger, frozen, commercial	1 patty	1.4
Watermelon	1/8 medium	1.4
Soy Yogurt	6 ounces	1.1
Tomato Juice	8 ounces	1
Green Beans, cooked	1 cup	1.2
Kale, cooked	1 cup	1.2
Sunflower Seeds	1/4 cup	1.2
Broccoli, cooked	1 cup	1.1
Millet, cooked	1 cup	1.1
Sesame Seeds	2 Tbsp	1

Pasted from <http://www.chezbettay.com/pages/health1/h_ironfoods1.html>