Except for the vitamin B12, iron is the most used argument to attack the vegan diet. Myths and metropolitan legends are the same as for the aforementioned vitamin: «where do you get your iron?»
What exactly is iron? And why is used as a vegan-related issue?
Iron is an essential nutrient because it is a central element of haemoglobin (the molecule contained in the red blood cell) that carries oxygen in the blood. Prolonged iron deficiency is called anaemia, and is a worldwide health problem especially among young women and children.
Iron is present in two different forms: heme and non-heme iron. The first one represents 40% of the iron of the red meat, poultry and fish, and is easily absorbed, while the second constitutes 60% of the iron in animal tissues and the total of the one present in the plants (fruits, vegetables, seeds and nuts), which is more difficult to be absorbed. It is predictable a greater chance for vegans to develop anaemia due to the fact that iron in their diet is presented in the less assimilable form… but is it true? Absolutely no! Scientific studies dated back in the first years of 1980s demonstrate that anaemia due to lack of iron is no more common in vegans than in the general population.
How is it possible? The reason could be a consequence of the fact that vegans commonly consume iron-rich foods every day. For example: soy, lentils, quinoa, kidney beans… are all foods rich in iron. Another related reason could be the huge abundancy of vitamin C in vegan diets. Indeed, this vitamin is able to enhance the non-heme iron absorbance by the organism: adding a vitamin C source in a meal, it guarantees up to a six-times higher absorption, making the non-heme iron as value as the heme one. Fortunately, many vegetables, such as broccoli and Chinese cabbage, have both the elements (iron and vitamin C), while other typical combination, as lentils and tomato sauce or tofu and pepperoni increase the absorption of iron by vegans. Otherwise, is important to rem
ember that calcium and tannins, plentiful in tea and coffee, reduce the iron-absorbance, and so should be consumed many hours before or after the meal.
Due to the panic generated by false information, vegans now pays more attention to the deficiency, in particular of iron (and the vitamin B12) one.
Here’s a simple list of 10 vegetal aliments with a great amount of iron (mg/100grams):
| Cocoa | 14.3 |
| Beet concentrate juice | 11 |
| Sesame seeds | 10.4 |
| Wheat germ | 10 |
| Tahini | 8.8 |
| Dried beans | 8 |
| Dried lentils | 8 |
| Soy flour | 6.9 |
| Dried soy | 6.9 |
| Dried chickpeas | 6.4 |
| Muesli | 5.6 |
| Cornflakes – grits | 5.2 |
| Dark chocolate | 5 |
| Brewer’s yeast | 4.9 |
| Dried peas | 4.5 |
| Chestnut flour | 3.2 |
| Dried apricots, peaches and prune | 3 – 5 |
| Quinoa | 2.8 |
| Dates | 2.7 |
| Peanut butter | 2.6 |
| Walnuts, hazelnuts , almonds | 2.5 – 3 |
| Blueberries | 0.7 |
And if one is already anaemic? Well, it is important to evaluate it properly, through the help of the doctor. Anyway, if you have symptoms like pale skin, digestive problems, feeling of prolonged fatigue, headaches and irritability, 10 simple remedy will ameliorate the situation:
- Say goodbye to tea and coffee, which reduce the absorption of iron of about 64% and 39%.
- Eliminate all the carbonate drinks, replacing them with orange juice; at every meal squeeze half lemon in your water.
- Reduce the quantity of chocolate: yes, chocolate has lot of iron… but tannins, too!
- Dandelion is really helpful in cases of anaemia: it can be taken as tea, or flowers can be eaten in salads.
- Dill is really instrumental, particular in cases of heavy menstrual bleeding.
- Nettle has a significant iron content, particularly in the leaves. Because of the presence of vitamin C, it is one of the best anti-anaemic plant that can be used for the preparation of decoctions, risottos, soups…
- Acerola’s fruits are full of vitamin C and iron… but are more difficult to be found.
- Beetroots and their raw juice is indicated in anaemia cases: 2 glasses per day for a month.
And then… two unusual advices:
- Deep breathing. May seem a bit stupid, but it guarantees the correct body oxygenation and to restore the healthy blood levels.
- The nailed apple… yes, you read it right: an easy and rapid way to improve your iron is to insert four or five long iron nails (be sure they are all made of iron and NOT treated to prevent the rust, and sterilized them for some minutes in boiling water) across the whole apple. Then just wait for an entire day, remove the nails (that can be used for other apples) and eat the nailed fruit.
This way of life is natural and better for everyone, but must be done properly in order to avoid deficiency (right as all the other diets). After few months, when these advices will be internalized, everything will become easier, so it is important to acquaint them as soon as possible. 
OIPA supports a vegan diet and a vegan lifestyle… as long as it is done in the right way! We want to stop the accusations against the vegan diet, and to do so, the best way is to prove that this alimentation is healthy.
