1. Iron Deficiency Anemia

2. Case study - 13 year old female vegetarian.
She has a higher than average risk of developing iron deficiency anemia.
- she only consumes non-heme iron which is not as readily absorbed by the body.
because she is a young female and is likely menstruating, she loses some of her iron stores each month.

3. Heme vs. Non-heme iron
Heme iron – obtained from animal sources. Eg. Red meat.
Non-heme iron – obtained from plant sources. Eg. Beans (less bio-availability – in other words, more difficult for the body to absorb)

4. Vegetarian Sources of Iron Non-Heme Sources of Iron
Beans, green leafy veggies, dried fruits, soy beans (edame), Quinoa, Flax seeds. Eggs and Milk are other sources for non-vegans.

5. Vitamin C and iron absorption
Vitamin C may be a particularly powerful iron absorption enhancer. One study reported that adding just 63 mg of vitamin C to a meal rich in nonheme iron yielded a 2.9- fold increase in iron absorption (Fidler et al 2009).

6. Absorption Inhibitors
The flip side of the coin is that there are substances that inhibit the absorption of iron:
phytic acid (found in grains, legumes, and other plant foods)
egg protein (from both the white and the yolk)
minerals that compete with iron for absorption: calcium, zinc, magnesium, and copper
tannic acid (in tea)
certain herbs, including peppermint and chamomile
Coffee
Cocoa
fiber
Notice that many nutritious, healthful foods contain iron absorption inhibitors. It’s not desirable to cut these out of the diet. Calcium, zinc, phosphorus, and fiber are needed by the body as well.

7. Meal Plan Avoid iron absorption inhibitors before and after meals
Comsume and many foods as possible that are rich in non-heme iron.
Consume foods rich in vitamin C during a meal rich in iron. Eg. Vegetarian chillie is comsumed with a glass of orange juice.

8. Iron Supplements
The iron in iron supplements is not as bio-available as iron found in food.
Iron can be toxic.
Only take iron supplements when prescribed. Make sure that your blood is tested before you take supplements to be sure you are deficient in iron.
Take only the recommended amount of iron – no more. Only take iron for the recommended amount of time.
Have your blood retested regularly.