Vegetarians and iron

Numerous comparative studies were made between omnivores and vegetarians to determine if the vegetarians were more at risks to develop an iron deficiency than omnivores. All agree to say that the iron reserves of the vegetarians are weaker than those of the omnivores but that they are not more at risks of being anemic.

In a study published in 1999, Haddad and her group studied a vegan population (men and women) which she compared with omnivores.

		Iron intakes mg per day	Ferritin mcg per litre	Anemic person %
Females	Meat eaters	15,3	22	20
	Vegans	17,6	27	26,6
Males	Meat eaters	15	141	0
	Vegans	26,4	72	0

Vegan consumes more iron than do meat eater, however their ferritin's concentrations are lower. Men, vegans or not, are not deficient. On the other hand, vegan or not, the women are at risk of an iron deficiency but the difference is not significant between both groups: vegan and meat eater.

Although vegetarians are not more at risk than omnivores, it is important to consume adequate iron and to favor its absorption.

For that purpose:

• Consume iron rich food
• Decrease phytates content of food
• Avoid the consumption of inhibitory food during the meal: tea, coffee, food rich in calcium...
• Provide a contribution of vitamin C at every meal: grapefruits, oranges, papaya, broccolis, cabbages, tomatoes...