Reported at the 2008 Int’l vegetarian congress was an interesting report on iron levels in vegetarians and vegans. Everyone knows that you need iron for good blood and many have equated the reason to eat meat was to get a good source of iron. But new evidence showed that heme iron (iron from blood sources like meat) actually over absorb and can damage the cells of the pancreas increasing the risk for Type II Diabetes.1

In addition, there have been concerns with iron levels that are too high and the cancer risk associated with it. The recent Iowa Women’s Health Study suggested “that intake of dietary heme iron is associated with an increased risk of proximal colon cancer, especially among women who drink . . .”2

In contrast new research presented at the vegetarian congress showed that ferritin ( a plant source of iron) is actually very bioavailable (easy to be absorbed) and does not have the same association with cancer or diabetes. Good sources are legumes including soy beans, peas, beans and lentils, also corn, green leafy vegetables, dried fruit and whole grains.

Just more good reasons to avoid eating of blood and enjoy the bountiful goodness of whole foods as grown.

Kay H.

Vegan Homestyle: Simple Recipes For Healthy Living

1JNCI Journal of the National Cancer Institute 2004 96(5):403-407; doi:10.1093/jnci/djh047
2Diabetes Care 29:1370-1376, 2006