It’s a myth that you need meat to get enough iron, a well balanced, vegan diet contains plenty!
Why do we need it?
Your body uses iron to make haemoglobin in red blood cells and myoglobin in muscles, both proteins
It’s a myth that you need meat to get enough iron, a well balanced, vegan diet contains plenty!
Why do we need it?
Your body uses iron to make haemoglobin in red blood cells and myoglobin in muscles, both proteins carry oxygen to fuel the body. Without enough iron to make these proteins, iron-deficiency anaemia may leave you tired and short of breath. Iron makes up parts of other proteins in the body and is important for normal growth and development.
How much do we need?
Women aged 19-50 need 14.8 milligrams per day and men (and women over 50) 8.7 milligrams per day. Women who lose a lot of blood during menstruation (heavy periods) may need supplements.
Are we getting enough?
Government surveys suggest that many people, especially girls and women, are falling short regardless of diet.
There are two main forms of iron:
- Haem iron Found in meat, haem iron is more readily absorbed but can accumulate in the body and cause damage. High levels increase the risk of heart disease.
- Non-haem (plant) iron Non-haem (plant) iron is absorbed according to your body’s needs and doesn’t build up.
Getting the balance right
- TOO MUCH – Taking too much in supplements (over 20 milligrams) may cause constipation, nausea, vomiting and stomach pain. Very high doses can be toxic, especially for children, if you have supplements at home, keep them in a safe place.
- TOO LITTLE – Deficiency symptoms 