Studies show that iron deficiency (ID) is more common in vegetarians than non-vegetarians, in female vs. male vegetarians and in vegans vs. other non-vegan vegetarians.
Types of Iron:
- Heme Iron: Found in animal products, especially red meat, it is more easily absorbed by the body.
- Non-Heme Iron: Found in plant-based foods like beans, lentils, spinach, and fortified cereals. However, non-heme iron is less efficiently absorbed. Factors such as phytates (in grains and legumes), oxalates (in leafy greens), and polyphenols (in tea and coffee) can further inhibit absorption
Types of vegetarian:
| Type | Comment |
|---|---|
| Lacto-ovo vegetarian | This is the most common type of vegetarian. Diet excludes meat, fish, and poultry but includes dairy products (lacto) and eggs (ovo). |
| Lacto vegetarian | Diet excludes meat, fish, poultry, and eggs but includes dairy products such as milk, cheese, and yogurt. |
| Ovo vegetarian | Diet excludes meat, fish, poultry, and dairy products but includes eggs. |
| Vegan | Diet excludes all animal products, including meat, fish, poultry, dairy, eggs, honey, and any other food or products derived from animals. |
References:
| Citation | PubMed Link |
|---|---|
| Dietary intake and iron status of Australian vegetarian women Am J Clin Nutr. 1999;70:353-8 | PMID: 10479197 |
| Haematological studies on pre-menopausal Indian and Caucasian vegetarians compared with Caucasian omnivores. Br J Nutr. 1990;64:331-8 | PMID: 2223738 |
| The nutritional health of New Zealand vegetarian and non-vegetarian Seventh-day Adventists: selected vitamin, mineral and lipid levels. N Z Med J. 1998;111:91-4 | PMID: 9577459 |
| Anthropometric measurements, dietary intake and biochemical data of South African lacto-ovovegetarians. S Afr Med J. 1986;69:733-8 | PMID: 3715645 |
| Dietary intake and biochemical, hematologic, and immune status of vegans compared with nonvegetarians. Am J Clin Nutr. 1999;70(3 Suppl):586S-593S | PMID: 10479236 |
| Nutrient intake and iron status of Australian male vegetarians. Eur J Clin Nutr. 1999;53:189-94 | PMID: 10201799 |