The foods which make up the pescetarian and/or the ovo-vegetarian diets provide all the necessary vitamins and minerals for the development and maintenance of a healthy body and mind.
Vitamin B12: Best sources: eggs, dairy, seafood, insects (termites in particular produce very high amounts), various species of nori (very high amounts). Less reliable sources: spirulina, kelp, kombu, wakame, dulse. Other sources: unwashed and uncooked organic root vegetables or plant stems (Herbert, 1988).
Heme iron comes from animal products, whereas, non-heme iron is found in plants.
The human body regulates non-heme iron absorption, keeping us safe from the ill effects of iron overload. Heme iron is less easily regulated, and as such, can be problematic as it is absorbed faster, and in higher quantities, than non-heme iron. It is because of this bulldozer effect that most people are under the impression that iron from meat is superior, however, more is not always better.
Unlike other nutrients which are discarded through urine/faeces when not needed, iron sticks around and is stored by the body. Women are able to release some of the excess stores through menstruation, however, this advantage is lost once menopause occurs. Excess iron is one of the culprits behind several degenerative diseases, including, but not limited to, arthritis, diabetes, cancer, and heart disease.
From Iron metabolism, free radicals, and oxidative injury (Emerit, 2001):
"In developed countries, few, if any, people die of
iron deficiency, but an excess of iron storage could
impose additional risks on many types of diseases.
In American males, the iron stores increase almost
linearly with age. Females, after menopause, accu-
mulate iron at a rate comparable to that of males. It
has been suggested that it is this difference in levels
of stored iron that accounts for the gender difference
of the mortality statistics for ischemic heart disease."
Iron encourages the formation of cancer-causing free radicals. Of course, the body needs a certain amount of iron for healthy blood cells. But beyond this rather small amount, iron becomes a dangerous substance, acting as a catalyst for the formation of free radicals. Because of this, research studies have shown that higher amounts of iron in the blood mean higher cancer risk.
Once iron is absorbed by the digestive tract, the body stores it. Most of us accumulate much more iron than we need. In spite of the advertising from iron supplement manufacturers, "iron overload" is much more common in America than iron deficiency. The reason is the daily diet of red meats, which contributes much more iron than most people can safely handle over the long run. A diet of grains, vegetables, fruits, and beans provides adequate iron, without the risk of overload.
It is easy to check whether your body has accumulated too much stored iron. The following set of tests will check for both iron deficiency and iron overload. The more general hemoglobin and hematocrit tests are not sufficient. Although general guidelines are given here, the tests should be interpreted by your doctor:
Serum ferritin (normal values are 12-200 mcg/l of serum)
Serum iron
Total iron binding capacity (TIBC)
Doctors divide the serum-iron value by the TIBC. The result should be 16 to 50 percent for women and 16 to 62 percent for men. Results above these norms indicate excess iron. Results below these norms indicate iron deficiency. A further test sometimes used to check for iron deficiency is the red cell protoporphyrin test. A result greater than 70 units is considered abnormal. If two of these three values (serum ferritin, serum iron/TIBC, and red cell protoporphyrin) are normal, iron-deficiency anemia is not likely. Serum iron and TIBC should be measured after fasting overnight.
Unfortunately, the body has no way to rid itself of excess iron. Believe it or not, the only way to predictably reduce excessive iron stores is by donating blood. So this altruistic act can have health benefits for the donor as well.
Disclaimer: The information contained in this Website is provided for general informational purposes only. It should not be relied upon as medical advice.
