Iron

Vegans are basically sufficiently supplied with iron. It is possible to cover the iron intake requirements through the diet, as long as the inhibiting substances are reduced. The iron status is in the lower normal range, but this can have positive effects. Menstruating women are candidates for the risk group regardless of their diet. In this article you will learn the most important facts about iron and what you can do to prevent a deficiency.

Functions

Iron is needed in the transport and storage of oxygen. It also plays an important role in cellular energy production. It is important for the formation of messenger substances, enzymes, blood and DNA. Furthermore, iron acts as a prooxidant in the defence against pathogenic microorganisms.

Latent iron deficiency

In industrialised nations, latent iron deficiency is the most common form of iron deficiency. This is noticeable through tiredness and exhaustion, headaches, paleness, learning and concentration disorders as well as reduced physical performance. The cause is an increased need, increased loss or an insufficient supply. Increased need occurs during growth and pregnancy, increased loss occurs due to bleeding and reduced absorption. Women are more susceptible to iron deficiency because they lose a lot of blood each month.

Manifest iron deficiency

Manifest deficiency occurs mainly in developing countries, affecting pregnant women, infants and children.

Metabolism

Iron absorption depends on several factors; it takes place in the duodenum. The factors include the pH value of the food pulp, the supply status, the amount consumed, the need, the age and the state of health as well as promoting and inhibiting food components. Inhibiting components are phytic acid and oxalate as they form complexes, polyphenes and tannins found in tea, coffee and wine, calcium supplements, lignin and soy protein, certain medicines, high intakes of divalent cations (for example from calcium or other minerals), disease and infection, and a pH above 5. Promoting components are vitamin C, organic acids, sulphur-containing amino acids, low iron content of food, fermented products and stomach acid. A distinction is made between haem iron and non-haem iron in food. The former is only found in animal products and is always absorbed by the body. The latter is found in plant foods and is only absorbed when needed. Because haem iron is absorbed either way, it can lead to diseases caused by too much iron. Among other things, it is associated with the occurrence of diabetes mellitus type II. Haem iron therefore has a different effect on the human body than non-haem iron.

Occurrence

Non-haem iron is found in almost all plant foods. However, there are plants that contain particularly high amounts of iron. These include legumes, nuts and oilseeds, cereals and pseudocereals, dried fruits; especially peaches, apricots, bananas and dates; and certain vegetables, such as peas, beans, champs, raw fennel, protulaca, spina, endive, lamb’s lettuce, cooked salsify, rocket or courgettes.

Supplementation

Iron should only be supplemented if there is a deficiency. And only until the deficiency has been corrected. I recommend the capsules or the tonic Floradix by Salus, which is available in vegan form. It is not only available in pharmacies and drugstores, but also in health food stores.

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