Pale, Weak & Vegan? Getting Iron in a Vegan Diet | Dr. Michael Greger of Nutritionfacts.org

Pale, Weak & Vegan? Getting Iron in a Vegan Diet | Dr. Michael Greger of Nutritionfacts.org

September 14, 2019 100 By Ewald Bahringer


Du bist Vegan?
Ja. Pech gehabt. Du wirst nie so aufgepumpt wie
ich sein, weil du blass und schwach bist vom Fleischmangel. Du brauchst Fleisch für Eisen
damit du Eisen stemmen kannst! Hi it’s Emily from Bite Size Vegan and welcome
to another vegan nugget. One of the most common stereotypes we vegans come up against is that
of the weak, pale, iron-deficient anemic vegan. Dietary iron is strongly associated with meat
consumption, particularly red meat, meaning the flesh of cows, pigs, lambs, and other animals.
So what’s a vegan to do when it comes to getting adequate iron levels? This is the
fourth video in my nutrient series with nutrition powerhouse Dr Michael Greger of Nutritionfacts.org.
So far we’ve covered protein, Omega fatty acids, and calcium. And now, let’s hear
from Dr. Greger on the matter of iron in a plant based diet. The next nutrient that people
worry about going vegan and I think a lot of times because we associate this one with
meat consumption, is iron. Yeah so, people eating plant based
get more iron too but it’s the right type of iron; it’s non-heme iron. So the blood
in that…so the iron in blood and muscles, so called heme iron is absorbed whether we
need it or not, and iron is a double edged sword. It actually acts as a pro-oxidant.
Too much of it can increase our risk for liver damage, and diabetes, and heart disease, and
all sorts of bad things. Not having enough of it though, we can’t make enough blood
cells…red blood cells, we can become anemic. And so our intestine…when we don’t have
enough iron, absorbs more and we have too much iron, then it absorbs less. So, it’s
perfect, keeps us right where we need to be. But that’s only with non-heme iron. That’s
the iron that we evolved for at least the first 23 out of 25 million years of our evolution,
is almost all plant sources, and so, our bodies know how to regulate that. But heme iron slips
through our intestine whether we have too much of it or not. So particularly with men…maybe
getting, actually risking too high, too much iron and causing extra oxidative stress. Women
are less likely to suffer because they have… at least during reproductive age, have monthly
blood loss, and so can keep iron levels from getting too high, but…so look, we need iron.
One in twenty menstruating women have iron deficiency anemia and that’s the same for vegans, and
omnivores, and vegetarians. Vegans don’t have higher rates but one in twenty is a pretty
bad rate period, and so we need to get good sources of iron. Where do we get it?, beans
and greens. How many times have you heard me say that?, beans and greens. If everybody
had beans and greens, also dried fruits… are a good source to get some of these minerals
as well. I hope you enjoyed hearing from Dr. Greger on this
topic. As he pointed out, there are plenty of vegan sources of iron, beans and greens
being excellent examples. And in fact, these are even better iron sources on a per calorie
basis than meat! For example, you would have to eat more than 1700 calories of sirloin
steak to get the same amount of iron found in 100 calories of cooked spinach. One of the great advantages of a vegan diet
is that it is high in Vitamin C, which acts to markedly increase the absorption of non-heme
iron by about 6-fold when eaten in combination with iron-containing foods. With many vegan
foods, you get a double-whammy of naturally co-occurring iron and vitamin C, such as in
broccoli and bok choy. In addition to beans and greens, some other vegan
iron sources include: breads, cereals, and grains, quinoa, oatmeal, prune juice, dried
apricots, dried figs, raisins, raw or cooked mushrooms, baked potato, tofu, lentils, sunflower
seeds, & cashews. And just a safety note, as with animal-based
heme iron, iron supplements can become toxic if you take too much. So if you are going
to supplement, please do so under the care of a physician and get your levels checked
regularly. But if you’re just eating a whole-foods, plant-based diet, you’ll be getting all
the iron you need and your body won’t absorb any excess. It’s interesting how many health
and nutrition issues you don’t have to worry about or manage when you’re not eating animals
and their byproducts. It’s almost like our biology and physiology are telling us that
we weren’t meant to eat them at all! So, here is my iron intake from yesterday, the
bulk of which came from lettuce and butternut squash. And it’s all non-heme iron so no
worries about overdoing it. If you want to track your own iron intake, check out Cronometer
to track your nutrition and activity. It’s totally free and an incredibly useful resource.
As if that’s not enough awesome, they’re actually sponsoring this video to help get this vital
information out to you. Be sure to click the link in the video description or the info-card sidebar
to go make your profile so they know that Bite Size vegan sent you and that we vegans can
pump some serious dietary iron. Oh, I already used that wordplay in the opener. Maybe I
could say something iron-ic? Let’s just move along. If you enjoyed this mega dose of vegan iron,
give the video a big thumbs up and share it around to spread the nutritional truth. If
you’re new here be sure to hit that big red subscribe button down there for more awesome
vegan content every Monday, Wednesday, and some Fridays, and to not miss out on the rest
of the videos with Dr. Greger. If you want to help keep Bite Size Vegan educating, check
out either of the support links in the video description below and for perks and rewards
for your support, like early access to all my videos, just click the Nugget Army icon right there or the link in the info-card sidebar
for more info on joining up. And hey, check out some of the related videos while you’re
here. Now go live vegan, pump your dietary iron, and I’ll
see you soon. Ach, ich bin so gepumpt. Ich bin die Beste.
Ich bin die Beste weil ich Fleisch esse. This one arm’s really sore now ‘cause I’ve
just been curling with this arm and not this arm. I’m so out of shape. Subtitles by the Amara.org community