Vegetarians are
often anaemic
Not necessarily. Anaemia (low haemoglobin or red blood cell count)
caused by vitamin 8-12
deficiency is associated with reduced numbers of red blood cells (macrocytes). Vitamin 8-12,
like
folacin, is required for the formation of new body cells, so that cells that are rapidly turning
over,
such as those in the bone marrow, are at particular risk. Iron deficiency anaemia, with reduced
numbers of red blood cells that are small (microcytes), is also found in vegetarians. This is
because iron from plant food has a lower bioavailability (usefulness to the body) than iron
from
animal foods (see WOMEN NEED
MORE IRON THAN MEN). The problem can be avoided by
eating foods which contain vitamin C with iron-containing, non-animal foods like wholegrain
cereals.
Zinc deficiency is another potential problem for vegetarians, since most zinc in the
Western diet
comes from meat. Wholegrain cereals are good sources of zinc, but the bioavailability
(usefulness
to the body) is reduced by phytate and, possibly, by dietary fibre. Where bread is leavened
with
yeast, an enzyme called phytase breaks down the phytic acid and the zinc is more available to
the
body.
When adopting a vegan diet it is worth taking note of the sort of food combinations in a
traditional vegetarian diet.
