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  • Writer's pictureR. J. Fidalgo

IRON IN VEGETARIAN DIETS

Updated: Dec 19, 2023


The recommended daily allowance (RDA) are given in more detail in the following table.


Age

Male

Female

9-13 Years

8 mg

8 mg

14-18 Years

11 mg

15 mg

19-50 Years

8 mg

18 mg

51+ Years

8 mg

8 mg


However, vegetarians should probably increase their intake by some margin. This is because heme iron from meat and fish are more bio-available than non-heme iron from plant-based foods, on the other hand eating meat, poultry, and seafood also increases the absorption of non-heme iron. Curiously enough this little fact might just act against fish/meat eaters and not for them. Heme is a highly toxic compound and its high intake will definitely increase the risk of contracting several forms of cancer. In Western countries, heme iron derived from myoglobin and hemoglobin makes up two-thirds of the average person’s total iron stores, although it constitutes only one-third of the ingested iron.


IMPORTANT TIPS:


- Dairy products, cofee and tea prevent Iron absorption, so avoid eating them when you consume iron rich foods or supplements.


- Vitamin C aids in the absorption of Iron. Consumption of orange juice with iron rich foods or supplements will help. Alternatively you can take these two elements together in the form of food supplements.



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