What you need to know about iron if you are reducing your red meat intake
An all-encompassing conversation on the essential nutrient, iron. Iron deficiency is the most common nutritional disorder in the world. Angela Saunders brings 37+ years experience and has a particular interest in the adequacy of vegetarian and vegan diets.
We cover:
Concerns and importance of iron
Groups of people considered most at risk of iron deficiency anaemia
The three levels of iron deficiency and when you should be concerned
Concerns when it comes to plant-based (vegetarian/vegan) diets and iron intake
Are vegetarians and vegans at a greater risk of developing iron deficiency anaemia than omnivores?
What is the difference between plant foods and animal foods when it comes to iron? Why is it that people commonly associate red meat as a better source of iron?
Non-haem iron absorption is carefully controlled by our gut; we absorb more only when we need it. Is this a protective measure?
Nutrients that enhance iron absorption and nutrients that inhibit iron absorption - do these matter?
The US, Australian and NZ governments set higher iron requirements for vegetarians. Are these higher requirements necessary?
Summary on what the research tells us about vegetarians and iron deficiency
One-liners you don’t want to miss:
“In Australia, the groups we are most concerned about tend to be those that limit their food intake. Particularly young women and men who follow a restricted diet, perhaps for weight loss/ weight management or food intolerance or other concerns they may have. They are cutting back on grains, meat etc. - these folk are going to be at risk of iron deficiency.”
“If the diet is well-planned, vegetarians/vegans actually eat as much or more iron than omnivorous diets. That is quite an amazing finding.”
“With iron from plants we only absorb what we need and this means our storage levels of iron don’t get too high. This is actually very protective and may actually be one of the reasons why vegetarians have less risk of chronic disease because of the lower levels of iron, a pro-oxidant, in our bodies.”
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