November 6, 2007 by Kavit Haria
Can Vegetarians Get Iron Without Eating Meat?
This has been an interesting discussion for a very long time. The question as to whether vegetarians can get enough daily iron intake without resorting to eating animals is at the helm of good dieting.Anemia is when the iron levels in your blood system are low which causes your blood to have difficulty moving oxygen. It tends to be associated with vegetarianism because the most absorbable sources of dietary iron are red meats and fish.Iron is a mineral and is an essential component of haemoglobin, found in all red blood cells. It is vital for the health of cells and for the transport of oxygen to all parts of the body.Iron intake is important because our bodies simply use it as it comes - we can’t get rid of excess or store it for later (this is also why you can get sick from too much iron). Thus, our body keeps tight regulations on how much is taken in from what we eat.that said, the answer is a vibrant YES!: you can get all the iron you require from being a vegetarian, and here is a short list of some of the items you can get it from.- lentils- beans, seeds, nuts, chickpeas- leafy vegetables- tofu, soy products, tempeh- olives- black-eyed peas- potatoes with skin- whole-grain/wheat bread- tomato- seaweed- parsley, garlic- leeks- dried figs, raisins- mushrooms- riceFor people concerned about their iron level a simple blood test at a local medical centre will give an indication of their current iron status.
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Patricia - Spiritual Journey Of A Lightworker says:
I think that spinach is a food that has a lot of iron also. I didn’t used to like spinach. Now, it goes into many of the vegetarian dishes that I make for myself. I have been a vegetarian for about 10 years and never had a problem with iron deficiency. I do take a B-12 supplement since I don’t use meats in my diet.
January 20, 2008 at 9:57 pm
Glenn Mauchline says:
Hi,
I very much enjoyed reading the article. My band is shortly going to release a single with 50% of the royalties going to Animal charities. I really like the image with the head and vegetables - is the image subject to copyright? I would be interested in incorporating the image into the single’s artwork.
Perhaps you could let me know.
Kind regards,
Glenn.
May 28, 2008 at 1:46 pm
paul v says:
I went to donate plasma this weekend with my girlfriend and she was told on Friday that her Iron level was 99.0 and when she went on sunday it was 97.0 and was unable to donate plasma this time. Why did her levels drop, she ate real well this week. Could have been because of the Turkey from Thanksgiving? What kind of things have that much of a factor in you iron levels to drop 2 points practically over night? can you help us. I took her to the store to buy some over the counter vitamins to see if they will hel but the pharmasist said it could take two weeks before she see a change. is this true?
December 1, 2008 at 4:54 pm
Jose says:
I haven’t ate meat in about 2 months, could you tell me what kind of food can I eat the will replace meat but still get what I need from it.
Thanks
December 2, 2008 at 7:30 pm
Nicholas says:
To Paul V….
Having been a phlebotomist at a donor center before, there are a number of reasons why your girlfriend may have registered low iron that day when tested. There are certain foods that block iron intake such as coffee and milk, so it’s a good idea to avoid those foods and beverages a day or two before donating. Also, if your girlfriend was having her menstrual cycle (her period), her iron levels would be much lower because of the blood loss. Remind her to watch the iron blockers and get a good amount of vitamin C with her meals to help absorb the iron she does eat. Vitamin B-12 supplements have also helped many people but be wary of iron supplements as some have experienced severe constipation using them. If low iron seems to be a constant issue for her, there’s no substitute for a medical evaluation with her doctor to ensure all is well.
December 29, 2008 at 4:53 pm