ANEMIA. IRONING OUT FATIGUE - Part 3 / End

VEGETARIAN DANGERS

Twice as many vegetarians as meat -eaters get anemia, says Dr. Herbert. In this case, the problem is due not only to a lack of iron but also to a lack of vitamin B12 . This nutrient, which is needed for cells to divide and mature properly, comes mostly from animal foods, he explains. Consequently, strict vegetarians may get little or no B12 in their diets.

The resulting condition, called pernicious anemia, isn't an immediate problem, if only because the body uses vitamin B 12 sparingly. Most of us have enough in storage to last six years or so—"a grace period," says Dr. Fleischman. Because of this, strict vegetarians may not notice symptoms of B12 deficiency, which include fatigue and tingling in the hands and feet, for a very long time.

As with iron -deficiency anemia, being low B12 in is easily reversed. "Vegans, strict vegetarians who eat no meats or dairy foods, will probably have to take B 12 supplements or brewers' yeast," says Dr. Fleischman. "Check with your to see which is best for you.

THE BEST SOURCES

Your body can't make red blood cells without iron Reduce the amount of iron in your diet, and you may reduce your number of red blood cells—and with them the amount of oxygen in your bloodstream

In the table below is a list of the best iron sources you can find, both for absorbable heme iron (found in meat and fish) and less absorbable nonheme iron (found in plant)

Foods Containing Heme Iron

Food - Portion = Iron (mg.)

Clams, steamed - 20 small (approx, 3 oz) = 25.2

Chicken livers, simmered – 3 oz  = 7.2

Mussels, steamed - 3 oz = 5.7

Oysters, steamed - 6 medium (1½ oz.) = 5.0

Quail, whole – 1 = 4.2

Beef, bottom round roast, lean only, braised - 3 oz =2.9

Tuna, light meat, water -packed - 3 oz = 2.7

Shrimp, steamed - 3 oz = 2.6

Turkey, dark meat, roasted - 3 oz = 2.0

Chicken leg, roasted - 3 oz = 1.2

Foods Containing Nonheme Iron

Food - Portion = Iron (mg.)

Cream of Wheat cereal, quick -cooking - 3/4 cup = 7.7

Tofu, regular - ¼ block (approx 4 OZ) = 6.2

Pumpkin seeds, hulled, dried  -1 oz = 4.3

Lentils, boiled - 1/2 cup = 3.3

Potato, baked - 7 oz = 2/8

Kidney beans, boiled - 1 ½ cup = 2.6

Pinto beans, boiled - 1/2 Clip = 2.2

Black beans, boiled - 1/2 cup = 1.8

Pumpkin, canned - 1/2 cup = 1.7

Split peas, boiled - 1/2 CUP = 1.3

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