Message #18079

[mccoy]

Since I can't find studies on safe homeostatic level for iron and in lieu of similar sources, I'm going to use as a reference the accepted EAR, Estimated Average Requirement. These are goign to be the estimated lower safe levels.

Adult males: 6 mg/d
Adult females: 5 to 8 depending on age.

I feel the above may even be conservative.

One example of a daily diet in my usual regime:

-various vegetables, 300 grams: 1.5 mg
-Pumpkin seeds, 20 grams: 1.8  mg
-Chocolate, 75% cocoa, 30 grams: 3 mg
-One slice of Whole bread: 1 mg

It is already 7.3 mg

I may add once a week one cup spinach = +6 mg
I may add once a week 1/2 cup lentils = +3 mg
I may add once a week 1 cup lchickpeas = +4 mg

By combining some sources of vitamin C together with the iron sources, I believe it is not at all likely I develop deficiencies in regular conditions, even though I eat little.
I'm pretty relieved, I can avoid supplements. or use them in just small amounts once a year as a precautionary measure avoiding blood tests.

Vegan diets are rich in iron, if the vegan person  is hungry enough and eats pulses, soy being pretty high in iron. May be richer than meat eaters, actually.

pregnant females may avoid deficiencies by an accurate dietary scheme, by eating spinachs and soybeans often and together with fruit juice or other sources of vitamin C.