Guest guest Posted February 20, 2007 Report Share Posted February 20, 2007 Hi In Wales.....I have family in North Wales. I'm near the Northants border, MK side of Bucks so a long way from Aylesbury. Hoping to pick up some nutrition tips from the group as have discovered that I'm anaemic again!!! Never seem to have mastered getting enough iron without taking supplemants and now wondering what else might be lacking as gone vegan....I bought some supplemaents last week only to find they had gelatine in.....can't win!!! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 20, 2007 Report Share Posted February 20, 2007 Whats your diet like? Do you eat lots of beans, lentils, wholegrains, etc? I've been vegan for 8 years and I've never been anaemicor taken supplements,( I've had my blood tested regularly as I've gone through three pregnancys). Also drinking too much coffee, fizzy drinks, will stop the body from absorbing minerals properly. Jo >-- Original Message -- > > " helenj222000 " <helen >Tue, 20 Feb 2007 08:40:06 -0000 > Re: Profile questionnaire -Wales & nutrition > > > >Hi In Wales.....I have family in North Wales. > >I'm near the Northants border, MK side of Bucks so a long way from >Aylesbury. > >Hoping to pick up some nutrition tips from the group as have >discovered that I'm anaemic again!!! Never seem to have mastered >getting enough iron without taking supplemants and now wondering what >else might be lacking as gone vegan....I bought some supplemaents last >week only to find they had gelatine in.....can't win!!! > > > _________ Tiscali Broadband from 14.99 with free setup! http://www.tiscali.co.uk/products/broadband/ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 20, 2007 Report Share Posted February 20, 2007 Hi Helen, This is from The Vegan Society web site ( I hope youve joined?) A good brand of suppliments is Veridian, whose caplets are vegan, and if you take your old bottle back to the store they give you a discount off a new one as a means of encouraging recycling. Iron Requirements In 1991 the UK's Department of Health recommended Reference Nutrient Intakes (RNI) for iron was as follows. The RNI is a daily amount that is enough or more than enough for 97% of people. The RNI is similar to the Recommended Daily Amount used previously in the UK. Type of Person Amounts Required (mg/day) infants from 0-3 months 1.7 rising at 12 months 7.8 children 6.1-8.7 teenagers 11.3-14.8 men 8.7 women 14.8 The US Recommended Dietary Allowances are similar at 10mg a day for adult men and post-menopausal women; 15mg for adolescents and pre-menopausal women, and an additional 15mg a day for pregnant women. Vegan Sources of Iron Good plant sources of iron include dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses. Other foods rich in iron but which are usually eaten in smaller amounts include soya flour, parsley, watercress, black molasses and edible seaweeds. The use of ironware when cooking foods also contributes to dietary intake. Examples of amounts of foods providing 2mg iron Type of food Quantity (g) Pistachios 14 Cashews (roasted) 32 Whole lentils 57 Chick peas (boiled) 95 Wholemeal bread 74 Sesame seeds or tahini 19 Black molasses 22 Apricots (dried) 59 Spinach (boiled) 125 Iron Absorption Up to 22% of the iron in meat is absorbed, while only 1-8% is absorbed from eggs and plant foods. If the body stores fall, the rate of iron absorption rises. About 40% of the iron in animal foods is in a form called haem iron, while the remainder, and all the iron in plant foods, is in the less well absorbed non-haem form. Iron absorption can also be reduced by tannins (e.g. in tea) and phytates (found in nuts, grain and seeds). At this point one tends to wonder whether the rumours of vegans suffering from anaemia have substance, however, this isn't the whole story and the reader will be heartened to learn that research has shown that iron deficiency in vegans is no more common than in the rest of the population. The absorption of iron from plant foods is improved by the presence in a meal of vitamin C (ascorbic acid), other organic acids such as malic acid (e.g. in pumpkins, plums and apples) and citric acid (in citrus fruits). Laboratory research in which experimental meals were given to 299 volunteers has shown that the inclusion of foods (such as fresh salad, orange juice or cauliflower) providing 70-105mg of vitamin C in each meal increased the absorption of iron. A particularly pronounced effect was seen when 4.5oz cauliflower containing 60mg of vitamin C was added to vegetarian meals, causing more than three-fold increase in iron absorption. [1] Earlier studies have shown that, when iron intake from plant foods is relatively high (14-26mg/day), even large amounts of phytate do not adversely affect iron balance. [2] There has been some concern that fibre in food can also inhibit the absorption of iron. However a study has shown that the iron balance was more favourable when fibre intake was 59g a day, than on a low-fibre regime of only 9g. Iron, Vegans and the General Population Iron deficiency is believed to be fairly common in the general population and a 1985 survey of young British omnivore women showed that, on average, they were consuming only just over half the current recommended intake. The Dietary and Nutritional Survey of British Adults revealed that one third of all women had low iron stores. Symptons of iron deficiency anaemia include tiredness and breathlessness especially on physical exertion, giddiness, palpitations, headache and poor concentration. Studies of British vegans have reported an average intake of approximately double the recommended Reference Nutrient Intakes. At this level of iron consumption, any possible inhibitory effects of fibre and phytate on absorption are unlikely to be important. As vegan diets contain about three to four times the British and US recommendations for vitamin C, absorption of iron is enhanced. Conclusions Vegans have a high dietary iron intake and although iron from plant sources is less well absorbed than that from meat, high levels of vitamin C in the diet enhances iron absorption. Studies show that the iron status of vegans is usually normal, and iron deficiency is no more common than in the general population. Further Details For more details on vegan nutrition see Plant Based Nutrition and Health by Stephen Walsh. This book is the most comprehensive survey of scientific research on vegan diets. It is ideal for vegans, would-be vegans and health care professionals helenj222000 <helen wrote: Hi In Wales.....I have family in North Wales. I'm near the Northants border, MK side of Bucks so a long way from Aylesbury. Hoping to pick up some nutrition tips from the group as have discovered that I'm anaemic again!!! Never seem to have mastered getting enough iron without taking supplemants and now wondering what else might be lacking as gone vegan....I bought some supplemaents last week only to find they had gelatine in.....can't win!!! Peter H What kind of emailer are you? Find out today - get a free analysis of your email personality. Take the quiz at the Mail Championship. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 20, 2007 Report Share Posted February 20, 2007 Didnt know about the coffee/fizzy, thats interesting though I don't have either so no worries there. I was anaemic way back before I was a vegetarian and strangely enough improved when I became a vegetarian and was only anaemic during one of my 3 pregnancies so I was surprised to find I was anaemic again ( 3 months ago now). its not connected to be vegan as I only did that 2 months ago. The GP has put me on 6 month course of iron supplements but I'm concerned what else I might be lacking in and not know about or if I might lose certain minerals now that I am vegan. The thing is, what is 'lots of beans, lentils?' Thanks for your help. - " Jo Kimberley " <Kimberley1 Tuesday, February 20, 2007 9:33 AM RE: Re: Profile questionnaire -Wales & nutrition > Whats your diet like? Do you eat lots of beans, lentils, wholegrains, etc? > I've been vegan for 8 years and I've never been anaemicor taken > supplements,( > I've had my blood tested regularly > as I've gone through three pregnancys). Also drinking too much coffee, > fizzy > drinks, will stop the body from absorbing > minerals properly. > > Jo > > > >>-- Original Message -- >> >> " helenj222000 " <helen >>Tue, 20 Feb 2007 08:40:06 -0000 >> Re: Profile questionnaire -Wales & nutrition >> >> >> >>Hi In Wales.....I have family in North Wales. >> >>I'm near the Northants border, MK side of Bucks so a long way from >>Aylesbury. >> >>Hoping to pick up some nutrition tips from the group as have >>discovered that I'm anaemic again!!! Never seem to have mastered >>getting enough iron without taking supplemants and now wondering what >>else might be lacking as gone vegan....I bought some supplemaents last >>week only to find they had gelatine in.....can't win!!! >> >> >> > > > _________ > > Tiscali Broadband from 14.99 with free setup! > http://www.tiscali.co.uk/products/broadband/ > > > > > ~~ info ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ > Please remember that the above is only the opinion of the author, > there may be another side to the story you have not heard. > --------------------------- > Was this message Off Topic? Did you know? Was it snipped? > ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ > Guidelines: visit <site temporarily offline> > Un: send a blank message to - > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 20, 2007 Report Share Posted February 20, 2007 Are you taking a B12 supplement? Did your Dr check your B12 levels? Cheers Mike On Behalf Of Helen Davies 20 February 2007 10:54 Re: Re: Profile questionnaire -Wales & nutrition Didnt know about the coffee/fizzy, thats interesting though I don't have either so no worries there. I was anaemic way back before I was a vegetarian and strangely enough improved when I became a vegetarian and was only anaemic during one of my 3 pregnancies so I was surprised to find I was anaemic again ( 3 months ago now). its not connected to be vegan as I only did that 2 months ago. The GP has put me on 6 month course of iron supplements but I'm concerned what else I might be lacking in and not know about or if I might lose certain minerals now that I am vegan. The thing is, what is 'lots of beans, lentils?' Thanks for your help. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 20, 2007 Report Share Posted February 20, 2007 No never, I've always felt well Don Moore _____ On Behalf Of Michael Benis 20 February 2007 12:20 RE: Re: Profile questionnaire -Wales & nutrition Are you taking a B12 supplement? Did your Dr check your B12 levels? Cheers Mike @ <%40> .com [@ <%40> .com] On Behalf Of Helen Davies 20 February 2007 10:54 @ <%40> .com Re: Re: Profile questionnaire -Wales & nutrition Didnt know about the coffee/fizzy, thats interesting though I don't have either so no worries there. I was anaemic way back before I was a vegetarian and strangely enough improved when I became a vegetarian and was only anaemic during one of my 3 pregnancies so I was surprised to find I was anaemic again ( 3 months ago now). its not connected to be vegan as I only did that 2 months ago. The GP has put me on 6 month course of iron supplements but I'm concerned what else I might be lacking in and not know about or if I might lose certain minerals now that I am vegan. The thing is, what is 'lots of beans, lentils?' Thanks for your help. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 20, 2007 Report Share Posted February 20, 2007 I would strongly advise you not to mess with B12! On Behalf Of Don Moore 20 February 2007 12:39 RE: Re: Profile questionnaire -Wales & nutrition No never, I've always felt well Don Moore Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 20, 2007 Report Share Posted February 20, 2007 Does anyone know what we should do about B12, I've heard varying things? I tend to try and make sure I get some daily through things like Soya milk, but is it enough, should I be using supplements or should I just carry on and only start worry if I get ill? On 20/02/07, Michael Benis <michaelbenis wrote: > > I would strongly advise you not to mess with B12! > > > <%40> [ > <%40>] On Behalf Of > Don Moore > 20 February 2007 12:39 > <%40> > RE: Re: Profile questionnaire -Wales & nutrition > > No never, I've always felt well > > Don Moore > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 20, 2007 Report Share Posted February 20, 2007 Better to play safe than sorry. B12 deficiency can creep on imperceptibly but can in extreme cases cause irreversible nerve damage as well as pernicious anaemia. On Behalf Of Darren Fuller 20 February 2007 14:48 Re: Re: Profile questionnaire -Wales & nutrition Does anyone know what we should do about B12, I've heard varying things? I tend to try and make sure I get some daily through things like Soya milk, but is it enough, should I be using supplements or should I just carry on and only start worry if I get ill? Quote Link to comment Share on other sites More sharing options...
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