IRON
纯素者的铁——来源、吸收与风险
植物性铁走的是另一条路——用对方法就够用。
IRON
纯素者的铁——来源、吸收与风险
非血红素铁吸收率 2–20%,血红素铁 15–35%。EFSA 建议纯素者摄入量为常规 RDA 的 1.8 倍——男 14 mg,育龄女 32 mg。扁豆、豆腐、南瓜籽、燕麦、深绿叶菜足以覆盖。
0 mg (men) / 18 mg (women, pre-menopause)
RDA
0
top plant sources
0%
achievable on a well-planned vegan diet
0
supplement worth considering
IRON
Best plant sources
Lentils, cooked3.3 mg / 100 g
Tofu, firm2.7 mg / 100 g
Pumpkin seeds8.8 mg / 100 g
Spinach, cooked3.6 mg / 100 g
Chickpeas, cooked2.9 mg / 100 g
Fortified oats (1 serving)10–18 mg
Dark chocolate 70%+11.9 mg / 100 g
Source: NIH ODS 2024; EFSA 2015
IRON
Absorption & practical tips
含铁餐配维生素 C(柠檬、青椒、猕猴桃)可使吸收提高 3–6 倍。餐后一小时避免茶咖。
EPIC-Oxford 六万五千成年人显示,纯素者贫血率并不高。
IRON
FAQ
Q&A
相关问题
- How do vegans get iron?
From lentils, tofu, chickpeas, spinach, oats, quinoa, pumpkin seeds and fortified cereals. Pair with vitamin C to boost absorption 2–4×.
- Can you be vegan while pregnant?
Yes. A well-planned vegan diet is safe for pregnancy according to every major dietetic body. Prioritise B12, iron, iodine, DHA, choline and folate.
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