Easy Ways to get Iron in your Vegan/Vegetarian Diet

Easy Ways to get Iron in your Vegan/Vegetarian Diet

Many of us have come to a spiritual realization that having a vegan/plant-based diet would be more in alignment with one’s compassionate self, especially after having just received Tao and learned about its multi-faceted benefits for health, environment, individual and world karma. 

One of the common concerns for new vegans and vegetarians (and most of time, their families), is being able to get enough iron.  Normally this would be a non-issue for those who are conscious about maintaining a well-balanced plant-based diet; however, the loving Mother Nature would get our attention when there is an imbalance in our nutrient intake though the result of medical physical exams/blood work or through certain physical signs such as fatigue, irregular breathing, etc. 

Here are links to excellent plant-based sources of food for iron. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. According to the Food and Nutrition Board of the National Academies, the RDA for iron is 8 mg/day for adult men and for post-menopausal women and 18 mg/day for pre-menopausal women. 

Vegetarians (including vegans) may need up to 1.8 times more iron, which is:

 14.4 mg/day for adult men and post- post-menopausal women

32.4 mg/day for pre-menopausal women

http://www.vrg.org/nutrition/iron.php

http://www.nomeatathlete.com/iron-for-vegetarians/

http://bembu.com/iron-rich-foods-for-vegetarians-and-vegans

Do not go over the 45 mg/day intake for iron, which is the Tolerable upper intake level (UL), according to the Food and Nutrition Board of the National Academies. The UL represents a ceiling -- the largest amount of a nutrient that healthy individuals can take each day without being placed at increased risk of adverse health effects or any kind of adverse reaction or negative side effect. The number is based on findings of adverse gastrointestinal effects, such as constipation and nausea that can occur when consuming iron supplements, especially when taken on an empty stomach.

A person can also have “false anemia,” which is a temporary defense measure the body uses to protect itself from nourishing harmful invaders such as bacteria. People with even mild infections can appear to be iron deficient, when in fact their body is withholding iron allowing just enough for body processes while assuring harmful germs cannot get the metal. This condition is called anemia of chronic disease or “false anemia.” It is different from iron deficiency anemia.

In any case, do monitor your health by keeping up your regular physical exams/blood work and have faith in your enlightened decision of having a life style based on compassion. Do not let fear or self-doubt from the reflection of your mundane surroundings knock you off track from your spiritual path and daily Tao cultivation.  Recognize that this is merely a test to see how determined you are on continuing the path of Compassion and returning to our Divine Source and True Self. 

There is always another solution to any challenge, as long as we stay centered in Tao.

Also check out this presentation, Modern Scientific Backing for Plant-based Diet.

*Please check with your physician before making substantial changes in your diet.