According to a remarkable study, the rise of veganism has resulted in iron deficiencies among four in 10 women. This shocking statistic reveals that 39 percent of girls and women aged 12 to 21 lack this crucial nutrient, leading to symptoms such as extreme fatigue, lightheadedness, and weakness. Frighteningly, six percent of these females have developed anemia, a condition characterized by insufficient oxygen in the blood, intensifying the aforementioned symptoms and potentially causing anxiety and depression. The mineral iron is essential for growth and development and is commonly found in meat, dark leafy greens, beans, and dark chocolate. Surprisingly, it can even be found in red wine, tofu, and certain cereals. Lead author Angela Weyand of the University of Michigan explained that previous nutrition studies have demonstrated a decline in the iron content of American diets overall, partly due to reduced consumption of red meat and an increase in vegan and vegetarian diets.
A recently published study in JAMA further corroborates these findings, revealing that nearly 40 percent of girls and women between the ages of 12 and 21 have iron deficiencies. Of this figure, six percent suffer from iron deficiency anemia. The researchers explored the connection between vegetarian and vegan diets and iron deficiency in girls and young women by analyzing blood samples from 3,490 nonpregnant individuals during the years 2003 to 2020. Iron deficiency anemia is a prevalent form of anemia characterized by a lack of healthy red blood cells in the bloodstream, resulting from inadequate iron levels. Iron is crucial for red blood cells to produce hemoglobin, which is responsible for oxygen transportation. Insufficient oxygen supply to the body can lead to fatigue, weakness, and other symptoms. The Mayo Clinic lists additional symptoms such as pale skin, chest pain, fast heartbeat, shortness of breath, headache, dizziness, lightheadedness, cold hands or feet, inflammation, brittle nails, cravings for non-food items like ice or dirt, and poor appetite. If left untreated, iron deficiency anemia can lead to severe health issues such as organ and heart damage. Furthermore, it increases the vulnerability to panic attacks. Researchers found a link between iron deficiency anemia and psychiatric disorders in a 2020 study published in BMC Psychiatry.
Pregnant women are particularly susceptible to the dangers of iron deficiency anemia, as it elevates the risk of death for both the mother and the child. Vegetarian diets have long been associated with iron deficiency due to the abundance of iron in meat and other animal-based products. A 2018 review in the American Journal of Lifestyle Medicine highlighted that vegetarians are more likely to have depleted iron stores, predisposing them to iron deficiency. The number of vegetarians and vegans has been steadily increasing, as demonstrated by an October survey from Kansas State University, identifying 10 to 15 percent of Americans as vegetarian or vegan since 2020. Additionally, 60 percent of US households occasionally integrate vegetarian meals into their diet. Comparing this to a 1994 survey by the Vegetarian Resource Group, indicating that only one percent of Americans abstained from meat, showcases the significant shift in dietary choices.
Another factor contributing to iron deficiency among women is menstruation. Surprisingly, only two percent of men, on average, experience iron deficiency. However, the JAMA study revealed that more than a quarter of young girls who had not yet started their periods were iron deficient. The duration of one’s menstrual cycle did not correlate with iron deficiency, although previous research, such as a 2017 study published in the Journal of Pediatric and Adolescent Gynecology, associated heavy menstrual bleeding in teenage patients with iron deficiency anemia. The researchers also underscored additional factors contributing to iron deficiency, including low body mass index (BMI), food insecurity, poverty, non-white race, and Hispanic ethnicity. It is important to note that despite the availability of supplements and certain iron-rich foods, the lack of sufficient screening results in many iron-deficient individuals remaining unaware of their need for intervention.
To combat iron deficiency, the Centers for Disease Control and Prevention (CDC) recommends that nonpregnant female adolescents and women undergo anemia screening every five to 10 years. The National Institutes of Health (NIH) suggests a daily intake of 15 to 18 milligrams of iron for girls and women aged 14 to 50, while men within the same age range should consume 8 to 11 milligrams. Pregnant women should aim for 27 milligrams per day. Various foods are excellent sources of iron, such as red meat, poultry, seafood, beans, dark leafy green vegetables like spinach, and dried fruit. For vegans, one cup of cooked lentils contains 6.6 milligrams of iron, which is approximately 37 percent of the daily recommended value. Additionally, a one-ounce serving of dark chocolate provides 3.4 milligrams, equating to around 19 percent of the recommended daily value. The findings of this study were published in JAMA.
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