​​Vegan RD for the Animals

References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

​ Toxicity Symptoms


  • Infections

  • Lethargy

  • Joint disease

  • Loss of hair

  • Organ damage

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How to Assess Status


  • Your doctor may check the following labs: serum ferritin, serum iron, hemoglobin, hematocrit and iron-binding capacity

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Notes


  • Iron absorption from plant sources is increased when combined in a meal with vitamin C rich foods like citrus fruits, tomatoes, red peppers, kiwi and strawberries

  • Garlic and onions can also increase iron absorption from plants

  • If you suspect that you have marginal iron status avoid eating iron rich foods with known inhibitors such as coffee and tea

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Links


Here are some interesting videos from NutritionFacts.org relating to iron


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 How Much Iron Do I Need?


  • ​ RDA for Men >18 and Women >50 is 8 mg/d

  •  RDA for Women 19-50 is 18 mg/d

  •  Upper Safe Limit for Adults is 45 mg/d

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Why Do I Need Iron?


  • ​Iron is an essential component of hemoglobin and myoglobin, two proteins that store and transport oxygen

  • Iron is also a part of various enzymes

​

Vegan Sources of Iron


  • Vegan sources of iron include beans, greens, nuts, seeds, dried fruit, potatoes, fortified cereals, whole grains, enriched bagels and breads, tempeh, tofu, blackstrap molasses and prune juice

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​Food

Iron Content (mg)

Black beans, 1 cup cooked

3.6

Garbanzo beans, 1 cup cooked

4.7

Kale, 1 cup cooked

1.2

Swiss chard, 1 cup cooked

4

Walnuts, 1 ounce 

0.8

Cashews, 1 ounce

1.9

Prune juice, 1 cup

3

Bagel, large (4 1/2 inches), enriched

8

Raisin Bran, 1 cup

7.3

Gape Nuts, 1/2 cup

16

Potato, large (3-4 1/2 inches) baked

3.2


​Deficiency Symptoms


  • Fatigue

  • Weakness

  • Pale skin, eye membranes and nail beds

  • Concave nails

  • Impaired wound healing

  • Lowered immunity

  • ​Reduced resistance to cold

 

Iron