Don’t Underestimate the Importance of Iron
Much like protein and calcium, most people associate iron with meat products. They assume that the only source of iron is red meat. Actually, iron is quite prevalent in plant products. Iron is extremely important to the body because it helps carry oxygen in the blood to the cells of the body. It also helps provide oxygen to the muscles for energy. When you do not have enough iron in your body, you will most likely feel lethargic.
Despite popular belief, vegetarians are not prone to anemia or iron deficiency. The recommended daily allowance of iron varies depending on your gender and age. The recommendations for women are generally higher because women tend to lose more iron through menstruation. Although vegetarians may need more iron because the iron in plant-based products is not easily absorbed, you’ll be surprised to know that, on average, vegetarians normally consume more iron in their diets than nonvegetarians. Vegans tend to get more iron than vegetarians because they do not eat dairy products, which tend to contain very little iron.
All you have to do to get the required amount of iron in your vegetarian diet is to be aware as to which foods contain the most iron and to eat plenty of fruits and vegetables that are rich in vitamin C (vitamin C is one of the most powerful iron-absorption agents).
It’s easy to find iron in everyday foods if you just take a look around.
Iron-rich foods include
Breads and cereals
Legumes
Nuts and seeds Fruits Vegetables
Blackstrap molasses (a couple of teaspoons is all you need)
The basic premise of iron absorption has to do more with absorbing agents than it does with the actual consumption of iron. Meat is a great source of iron because it is an iron-absorption enhancer. Of course, vegetarians don’t eat meat. Thankfully, there are foods that vegetarians can eat which also serve as iron-absorption enhancers.
Iron-absorption enhancers
Broccoli
Brussels sprouts Cabbage Cantaloupe Cauliflower
Citrus Fruits
Green and Red Bell Peppers
Honeydew
Kiwi
Strawberries
Papaya
Potatoes
Tomatoes
Now we know that there are iron-absorption enhancers available. But did you know that there are iron-inhibitors as well? There are some substances in the food we eat that actually inhibit your body’s natural ability to absorb iron. Certain spices, calcium in dairy products, and the caffeine in coffee all decrease your body’s ability to absorb iron. Tea is the worse iron-inhibitor, so if you drink a lot of tea, be especially aware of your iron intake.
You might even consider switching to herbal tea because herbal tea does not contain tannic acid, which is an iron-inhibiting agent. Your body’s ability to absorb iron also depends on the degree in which you need iron in the first place. If you are slightly anemic, your body may not be getting enough iron- absorption enhancing foods. But, the human body is a natural wonder. It adapts to all situations and will only absorb as much iron as it needs. It’s important to make sure you are getting enough iron in your diet but, as with anything else, always remember that there is such a thing as excess.
The Rest of the Best
Vitamin B1 (thiamin) helps convert carbohydrates to energy, and we need about 0.5 milligrams for every 1,000 calories we eat to do the job. The disease beriberi, famous from countless jungle adventure movies, is caused by a deficiency of thiamine and results in damage to the nervous system. Vegetarians generally get lots of thiamine in their diets; whole grains are loaded with it, enriched breads offer a lot of B1, and nutritional yeast is a good source too.
Vitamin B6 (pyridoxine) is a component of sixty different enzyme systems, most of which help your body metabolize protein; the amount you need is based on how much protein you eat. Vegetarians, who consume less protein overall than omnivores, need less B6. Since plant foods contain very high levels of B6 for the amount of protein they offer, vegetarians usually get plenty of B6. There’s even more good news for vegetarians. Studies have shown that animal proteins actually increase the need for B6 more than plant proteins, so people on meatless diets need about 25 percent less. It’s also been found that the type of B vitamins offered by plant foods is less susceptible to destruction during cooking than those in meat, so vegetarians win there too.
Folic acid, also called “follate,” is necessary for metabolization of protein and for efficient cell division in the body. It works with B12 to create new material needed for the cells to divide and grow. The current RDA is 200 micrograms for men and 180 micrograms for women. Vegetables are great sources of folic acid, especially broccoli, leafy greens, and asparagus. Legumes also contain a lot of folic acid, so eat your black-eyed peas.
Vitamin C was once believed to cure colds, but we now know that the best you can hope for is that large doses will reduce the severity of a cold. Lack of vitamin C also causes scurvy, once the scourge of sea-faring folk who lacked fresh vegetables on long voyages. Odds are, you’re not a pirate or a merchant seaman, so you probably don’t need to worry about your intake of C as it’s abundant in fruits and vegetables, especially citrus fruits, strawberries, peppers, watermelon, potatoes—yes, potatoes! — and broccoli. Vegetarians get more than the recommended amounts from the foods they eat, and vegans get the most vitamin C of all !