Falafel Punk,
Δες παρακάτω απόσπασμα από:
Position of the American Dietetic Association (ADA) and Dietitians of Canada: Vegetarian diets. ADA reports 748 / June 2003 Volume 103 Number 6.
για το το πλήρες κείμενο (για να δεις και τις αναφορές) κοίτα
εδώ.
άλλα χρήσιμα links
Journal of the American Dietetic Association [έχει search engine]
nutrition data Canadian Journal of Dietetic Practice and Research (Official Journal of Dieticians of Canada) [έχει και αυτό search engine]
IronPlant foods contain only nonheme iron, which is more sensitive
than heme iron to both inhibitors and enhancers of iron absorption.
Inhibitors of iron absorption include phytate; calcium;
teas, including some herb teas; coffee; cocoa; some spices; and
fiber (40). Vitamin C and other organic acids found in fruits and
vegetables can enhance iron absorption and can help to reduce
effects of phytate (41-43). Studies show that iron absorption
would be significantly reduced if a diet were to be high in inhibitors
and low in enhancers. Recommended iron intakes for
vegetarians are 1.8 times those of nonvegetarians because of
lower bioavailability of iron from a vegetarian diet (44).
The main inhibitor of iron absorption in vegetarian diets is
phytate. Because iron intake increases as phytate intake increases,
effects on iron status are somewhat less than might be
expected. Fiber appears to have a minor effect on iron absorption
(45,46). Vitamin C, consumed at the same time as the iron
source, can help to reduce the inhibitory effects of phytate
(42,43), and some research links high vitamin C intake to improved
iron status (47,48). The same is true for organic acids in
fruits and vegetables (41). The higher intakes of vitamin C and
of vegetables and fruits by vegetarians can favorably impact
iron absorption (2). Some food preparation techniques such as
soaking and sprouting beans, grains, and seeds can hydrolyze
phytate (49-51) and may improve iron absorption (42,51,52).
Leavening of breads hydrolyzes phytate and enhances iron absorption
(49-51,53,54). Other fermentation processes, such as
those used to make soy foods like miso and tempeh, may also
make iron more available (55), although not all research supports
this. Whereas many studies of iron absorption have been
short term, there is evidence that adaptation to low intakes
takes place over the longer term and involves both increased
absorption and decreased losses (56,57). It is likely that iron
needs will depend on the make up of the overall diet and be
significantly lower for some vegetarians than for others.
Studies typically show iron intake by vegans to be higher
than that of lacto-ovo-vegetarians and of nonvegetarians, and
most studies show iron intake by lacto-ovo-vegetarians to be
higher than that of nonvegetarians (29). Iron sources are
shown in the Table. Incidence of iron deficiency anemia among
vegetarians is similar to that of nonvegetarians (29,31,58). Although
vegetarian adults have lower iron stores than nonvegetarians,
their serum ferritin levels are usually within the normal
range (58-62).
Παλιότερα είχα ψάξει στο
PubMed (το οποίο έχει περιλήψεις από όλες τις ερευνητικές εργασίες σε biomedical sciences) και είχα βρει 2-3 papers για την απορρόφηση του σιδήρου, αλλά δυστυχώς δεν τα κράτησα. Αφού σε ενδιαφέρει μπορείς να κάνεις μία έρευνα για iron και εκεί.
Ελπίζω να βοήθησα.
Δεινομάχη
