in search of iron

Last week I had three blood tests. The tests were taken to determine if my injury was a result of infection and to monitor inflammation.

Most values were in the normal range. One thing that was noted was an iron deficiency.

"Eat some liver!" said the doctor.
"But I'm a vegetarian..."
"Sea weed!"

Being a vegetarian I was conscious that protein and iron could be in short supply. I pay close attention to protein but have maybe neglected iron.

Iron for cycling?

One of the most important roles of iron is as a carrier of oxygen to the tissues from the lungs in the form of hemoglobin.

So what are the best sources of iron?

Red meat and poultry, lentils, beans, leafy vegetables, pistachios, tofu, fortified bread, and fortified breakfast cereals are some examples.

Animal sources are more easily absorbed, so vegetarians require a bigger intake of iron than meat eaters.

How much do we need (UK RDA)?

• 8.7mg a day for men
• 14.8mg a day for women

What does this mean?

Most people should be able to get all the iron they need by eating a varied and balanced diet. Being a vegetarian will take that little bit more effort.

Of course you can get iron supplements too, although too much iron can be harmful.
A quick look on the internet shows most products contain higher does than the RDA..

Looking at various websites, I found that one cup of edamame soy beans should provide the RDA. I wonder if the beer helps the absorption process!?!?