---
title: "El hierro en la dieta vegana - IVU - International Vegetarian Union"
description: "El hierro en la dieta vegana: por Reed Mangels, PhD, RD de The Vegetarian Resource Group (Publicado en el libro \"Simply Vegan: Quick Vegetarian Meals\" de Debra Wasserman, sección de nutrición a cargo de Reed Mangels) Resumen Las legumbres secas y los vegetales de hoja oscura son"
url: "https://ivu.org/international-vegetarian-union/resources/interviews/6730-spanish-trans-vrg-iron.html"
date: "2026-11-06T00:12:50+00:00"
language: "en-GB"
---
# El hierro en la dieta vegana
| **El hierro en la dieta vegana** por *Reed Mangels, PhD, RD* de **[The Vegetarian Resource Group](http://www.vrg.org/)***(Publicado en el libro "Simply Vegan: Quick Vegetarian Meals" de Debra Wasserman, sección de nutrición a cargo de Reed Mangels)* --- ### Resumen Las legumbres secas y los vegetales de hoja oscura son excelentes fuentes de hierro específicas y con una base calórica inferior a la carne. La absorción del hierro se aumenta considerablemente al comer alimentos que contengan vitamina C junto con alimentos que contienen hierro. Los vegetarianos no tienen una mayor incidencia de carencia de hierro que las personas que comen carne. ### Hierro hémico vs. hierro no hémico El hierro es un nutriente esencial porque es una parte central de la hemoglobina que transporta el oxígeno en la sangre. La anemia o carencia de hierro es un problema de salud mundial especialmente común en mujeres jóvenes y niños. El hierro que se encuentra en los alimentos es de dos tipos: hierro no hémico y hierro hémico. El hierro hémico, que constituye hasta el 40% de hierro en la carne, aves de corral y pescado, se absorbe con facilidad. El hierro no hémico, que constituye el 60% del hierro en el tejido animal y todo el hierro en las plantas (frutas, vegetales, cereales, frutos secos), es más difícil de absorber. Hay quien piensa que por el hecho de que la dieta vegana contiene una forma de hierro que no se absorbe con facilidad, los veganos son propensos a desarrollar anemia por deficiencia de hierro. Sin embargo, estudios recientes en veganos y vegetarianos \[1, 2, 3\] han demostrado que la incidencia de anemia no es más común entre los vegetarianos que entre la población en general. ### El nivel del hierro en los veganos La razón del satisfactorio nivel de hierro en muchos veganos podría encontrarse en el hecho de que los alimentos que comen con regularidad son altos en hierro, como muestra la Tabla 1. De hecho, si la cantidad de hierro de estos alimentos se expresa en miligramos de hierro cada 100 calorías, muchos de los alimentos veganos lo contienen en proporciones superiores a los alimentos cárnicos. Este concepto viene ilustrado por la Tabla 2. Por ejemplo, para conseguir la misma cantidad de hierro contenida en 100 calorías de espinacas tendrías que comerte 340 gramos de solomillo. Otra razón para los buenos niveles de hierro en veganos es que la dieta vegana es rica en vitamina C. La vitamina C actúa facilitando la absorción del hierro no hémico. Añadir vitamina C a una comida aumenta la absorción de hierro no hémico hasta en seis veces, lo que convierte la absorción del hierro no hémico en tan óptima o más que la del hierro hémico \[4\]. Afortunadamente, muchos vegetales como el brócoli y la col china (bok choy), ricos en hierro, son también ricos en vitamina C, de forma que el hierro de estos alimentos se absorbe de forma excelente. Combinaciones habituales, como las habichuelas en salsa de tomate o el sofrito de tofu con brócoli, también proporcionan generosos niveles de absorción férrica. Es fácil obtener hierro de sobra con una dieta vegana. La Tabla 3 muestra diversos menús con los que se pueden conseguir la CDR o cantidad diaria recomendada \[5\] de 15 miligramos al día para una mujer adulta. Los hombres y mujeres post-menopáusicas necesitan alrededor de un tercio menos de hierro, es decir, 10 miligramos diarios. Tanto el calcio como los taninos (que contienen el té y el café) reducen la absorción de hierro. El té, el café y los suplementos de calcio deberían tomarse varias horas antes de una comida rica en hierro \[6\]. ***Referencias*** 1\. Anderson BM, Gibson RS, Sabry JH: The iron and zinc status of long-term vegetarian women. Am J Clin Nutr 1981; 34: 1042-1048. 2\. Latta D and Liebman M: Iron and zinc status of vegetarian and non-vegetarian males. Nutr Rep Int 1984; 30: 141-149. 3\. Helman AD and Darnton-Hill I: Vitamin and iron status in new vegetarians. Am J Clin Nutr 1987; 45: 785-789. 4\. Hallberg L: Bioavailability of dietary iron in man. Ann Rev Nutr 1981; 1: 123-147. 5\. Food and Nutrition Board, National Research Council: Recommended Dietary Allowances, 10th ed. Washington, DC: National Academy Press, 1989. 6\. Gleerup A, Rossander Hulthen L, Gramatkovski E, et al. Iron absorption from the whole diet: comparison of the effect of two different distributions of daily calcium intake. Am J Clin Nutr 1995; 61: 97-104. --- ## Tabla 1: Contenidos de hierro en una selección de alimentos veganos ``` ALIMENTO CANTIDAD HIERRO (mg) Semillas de soja, cocinadas 1 taza 8.8 Licor de melaza 2 cucharadas 7.0 Lentejas, cocinadas 1 taza 6.6 Tofu 4 onzas 0.7-6.6 Quinoa, cocinada 1 taza 6.3 Alubias, cocinadas 1 taza 5.2 Garbanzos, cocinados 1 taza 4.7 Habas, cocinadas 1 taza 4.5 Judías pintas, cocinadas 1 taza 4.5 Hamburguesa vegetariana, comercial 1 unidad 1.1-4.5 Caupí, cocinados 1 taza 4.3 Acelgas, cocinadas 1 taza 4.0 Tempeh 1 taza 3.8 Judías negras, cocinadas 1 taza 3.6 Colines, enriquezidos 3 onzas 3.2 Hojas de nabo, cocinadas 1 taza 3.2 Zumo de ciruela 8 onzas 3.0 Espinacas, cocinadas 1 taza 2.9 Acelgas, cocinadas 1 taza 2.7 Tahini 2 cucharadas 2.6 Pasas 1/2 taza 2.2 Anacardos 1/4 taza 2.0 Higos, secos 5 medianos 2.0 Seitán 4 onzas 2.0 Bok choy, cocinado 1 cup 1.8 Bulgur, cocinado 1 cup 1.7 Albaricoques, secos 10 mitades 1.6 Patata 1 grande 1.4 Yogurt de soja 6 onzas 1.4 Zumo de tomate 8 onzas 1.4 Perrito caliente vegetariano 1 unidad 1.4 Almendras 1/4 taza 1.3 Guisantes, cocinados 1 taza 1.3 Judias verdes, cocinados 1 taza 1.2 Berzas, cocinadas 1 taza 1.2 Semillas de sésamo 2 cucharadas 1.2 Semillas de girasol 1/4 taza 1.2 Brócoli, cocinado 1 taza 1.1 Coles de bruselas, cocinadas 1 taza 1.1 Mijo, cocinado 1 taza 1.0 Ciruelas 5 medianas 1.0 Sandía 1/8 mediana 1.0 ``` Fuentes: USDA Nutrient Data Base for Standard Reference, Release 12, 1998. Manufacturer's information. La Cantidad Diaria Recomendada de hierro es 10 mg/día para hombres adultos y mujeres postmenopáusicas y 15 mg/día para mujeres premenopáusicas. --- ## Tabla 2: Comparación de fuentes de hierro ``` ALIMENTO HIERRO (mg/100 calorías) Espinacas, cocinadas 5.4 Col, cocinada 3.1 Lentejas, cocinadas 2.9 Brócoli, cocinado 2.1 Garbanzos, cocinados 1.7 Solomillo de primera calidad, a la parrilla 1.6 Higos, secos 0.8 Hamburguesa, sin grasa, frita 0.8 Pollo, asado, sin piel 0.6 Lenguado, asado 0.3 Chuleta de cerdo, frita 0.2 Leche, desnatada 0.1 ``` Fíjense en que las mayores fuentes de hierro son veganas. --- ## Tabla 3: Ejemplos de menús que proporcionan más de 15 miligramos de hierro ``` HIERRO (mg) Desayuno: 1 porción de gachas de avena Oatmeal Plus (p. 23) 3.8 Comida: 1 sandwich de Tempeh o arroz(p. 94) 4.7 10 Albaricoques secos 1.6 Cena: 1 porción de habas caupí con col (p. 76) 2.1 1 porción de pan de maíz(p. 21) 2.6 1 rodaja de sandía 1.0 ---- TOTAL 15.8 Desayuno: Cereales con 8 onzas de leche de soja 1.5 Comida: Frijoles Chili (1 taza de frijoles) 5.2 1/4 taza de semillas de girasol 1.2 1/4 taza de pasas 1.1 Cena: 4 onzas de sofrito de seitán con 4.0 1 taza de col china 1.8 espolvoreado con 2 cucharadas de semillas de sésamo 1.2 ---- TOTAL 16.0 ``` A estos menús hay que añadirles otros alimentos para proporcionar las calorías necesarias y cumplir con requerimientos nutricionales adicionales. | \| \| \|---\|---\| A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. Where this is the case, we have chosen to leave the original link text in place, as it may itself carry information of historical value. - Hits: 1039 ### Vegan Recipes - [](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-spring-rolls-fruit-sandwich.html "VEGAN SPRING ROLLS FRUIT SANDWICH") #### [VEGAN SPRING ROLLS FRUIT SANDWICH](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-spring-rolls-fruit-sandwich.html "VEGAN SPRING ROLLS FRUIT SANDWICH") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Fake Meats (Tofu etc)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/fake-meats-tofu-etc.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) [salads](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/salads.html) [Stir Fry](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/fake-meats-tofu-etc-2.html) - [](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-vegetables-soup.html "VEGAN VEGETABLES SOUP") #### [VEGAN VEGETABLES SOUP](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-vegetables-soup.html "VEGAN VEGETABLES SOUP") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Soups](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/soup.html) - [](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/algerian-couscous.html "Algerian Couscous") #### [Algerian Couscous](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/algerian-couscous.html "Algerian Couscous") [Algeria](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/algeria.html) [Protein Rich](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/proteiin-rich.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Whole Food Plant Based](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/whole-plant-based.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) ### VFA Blog - [](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/the-difference-between-noodles-pasta.html "The Difference Between Noodles & Pasta") #### [The Difference Between Noodles & Pasta](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/the-difference-between-noodles-pasta.html "The Difference Between Noodles & Pasta") - [Read more](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/the-difference-between-noodles-pasta.html) ### Science - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) [ Rapid global phaseout of animal agriculture has the potential to stabilize greenhouse gas levels for 30 years](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) [ Animal Agriculture and Climate change a Qualitative holistic note](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) [ Environmental Impact of Two Plant Based Isocaloric and Isoproteic Diets The Vegan Diet vs the Mediterranean Diet](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) Popular ### History [  Taiwan's climate legislation embraces plant based eating ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/283-taiwans-climate-legislation-embraces-plant-based-eating.html "Taiwan's climate legislation embraces plant based eating") [  Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/282-chinese-dietary-guidelines-2022-guideline-4-eat-fish-poultry-eggs-and-lean-meat-in-moderation.html "Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation") [  Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/281-reply-to-proposal-no-4748-agriculture-and-water-conservancy-category-no-297-of-the-third-session-of-the-13th-national-committee-of-the-chinese-peoples-political-consultative-conference.html "Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference") ### Download the Vegetarian Nutrition Booklet for Kids and Adolescents - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/117-vegetarian-nutrition-booklet-for-kids-and-adolescents.html) [ vegetarian-nutrition-booklet-for-kids-and-adolescents](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/117-vegetarian-nutrition-booklet-for-kids-and-adolescents.html) Popular 7676 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/122-booklet-ivu-portugues-web.html) [ Booklet IVU portugues web](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/122-booklet-ivu-portugues-web.html) Popular 7319 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/123-nutrition-guide-for-students-with-khmer-translation.html) [ Nutrition Guide for Students (with Khmer Translation)](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/123-nutrition-guide-for-students-with-khmer-translation.html) Popular 6052 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/130-2023-05-03-18-17-13.html) [ ベジタリアン・ヴィーガン栄養ガイド](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/130-2023-05-03-18-17-13.html) Popular 5524 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/124-vegetarian-nutritie-cartea-pentru-copii-si-adolescenti.html) [ BROȘURA DE NUTRIȚIE VEGETARIANĂ - Romanian](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/124-vegetarian-nutritie-cartea-pentru-copii-si-adolescenti.html) Popular 5040 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/131-cartel-de-nutricion-vegetariana.html) [ CARTEL DE NUTRICIÓN VEGETARIANA](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/131-cartel-de-nutricion-vegetariana.html) Popular 4558 downloads ### Nutrition - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/294-what-are-the-best-sources-of-protein-introducing-the-bpi-score.html) [ What are the best sources of protein Introducing the BPI Score](https://ivu.org/nutrition/nutrition-articles/health-nutrition/294-what-are-the-best-sources-of-protein-introducing-the-bpi-score.html) Popular 603 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) [ 2024 The OMNIVEG STUDY Health outcomes of shifting from a traditional to a vegan Mediterranean diet in healthy men A controlled crossover trial](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) Popular 2782 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) [ Plant Based Nutrition Exploring Health Benefits for Atherosclerosis, Chronic Diseases, and Metabolic Syndrome—A Comprehensive Review](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) Popular 3834 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) [ 2024 Plant and Animal Fat Intake and Overall and Cardiovascular Disease Mortality Main Folder All Cause Mortality](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) Popular 4052 downloads ### The International Vegetarian Union’s Vegan Nutrition Guide for Adults In 2 versions: - [For healthcare professionals](https://ivu.org/nutrition/nutritional-guide/the-international-vegetarian-union-s-vegan-nutrition-guide-for-adults-healthcare-professionals.html) - [General Public Edition](https://ivu.org/nutrition/nutritional-guide/guide-for-non-healthcare-professionals.html) [Get it now](https://ivu.org/nutrition/nutritional-guide.html) ### Vegetarian Nutrition Booklet A Dietary Approach to Vegetarianism for Kids and Adolescents The intention of this booklet is present to kids and adolescents a healthy vegan diet [Read more](https://ivu.org/nutrition/vegetarian-nutrition-book-for-kids-and-adolescents.html) Vegan Nutrition  ### Presidents, Chair and Council - [IVU President and Chair of the International Council](https://ivu.org/ivu-chair.html) - [IVU Honorary President](https://ivu.org/ivu-honorary-president.html) - [International Council](https://ivu.org/international-council.html) ### Departments - [Fund-raising](https://ivu.org/fund-raising.html) - [Global Health](https://ivu.org/global-health-department.html) - [Medicine and Nutrition](https://ivu.org/nutrition/medicine-and-nutrition.html) - [Policy Initiatives](https://ivu.org/policies-initiatives.html) - [Articles](https://ivu.org/policies-initiatives/policies-iniciatives-articles.html) ### Regions - [Europe](https://ivu.org/europe-union.html) - [Latin America](https://ivu.org/latin-america.html) - [North America](https://ivu.org/north-america.html) - [Africa](https://ivu.org/africa-continent.html) - [Asia-Pacific](https://ivu.org/asia-pacific-region.html) - [Asia-South & India](https://ivu.org/asia-south-west.html) - [Asia-West & Middle East](https://ivu.org/asia-west-middle-east.html) - [Contacts](https://ivu.org/contact-ivu.html) ### Blogs - [Cynthia Schuck](https://ivu.org/cynthia-schuck.html) - [John Davis](https://ivu.org/john-davis.html) - [Marly Winckler](https://ivu.org/marly-winckler.html) - [Vegan Food Academy](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page.html) - [Login](https://ivu.org/login-2.html)
## Schema
```json
{"@context":"https://schema.org","@graph":[{"@type":"WebPage","@id":"https://ivu.org/history-of-vegetarianism-and-veganism/vegetarian-history-timelines/hv-timelines-eras-history-timeline-ancient.html?view=article&id=6730:spanish-trans-vrg-iron&catid=297","url":"https://ivu.org/history-of-vegetarianism-and-veganism/vegetarian-history-timelines/hv-timelines-eras-history-timeline-ancient.html?view=article&id=6730:spanish-trans-vrg-iron&catid=297","name":"El hierro en la dieta vegana","inLanguage":"en","isPartOf":[{"@id":"https://ivu.org/history-of-ivu.html#archive"},{"@id":"https://ivu.org/history-of-vegetarianism-and-veganism/vegetarian-history-timelines/hv-timelines-eras-history-timeline-ancient.html?view=article&id=6206:science-articles-vit-mins&catid=384"}],"publisher":{"@id":"https://ivu.org/#organization"},"description":"El hierro en la dieta vegana por Reed Mangels, PhD, RD de The Vegetarian Resource Group (Publicado en el libro \"Simply Vegan: Quick Vegetarian Meals\" de Debra Wasserman, sección de nutrición a cargo…"}]}
```
```json
{
"@context": "https://schema.org",
"@type": "BreadcrumbList",
"itemListElement": [
{
"@type": "ListItem",
"position": 1,
"name": "Home",
"item": "https://ivu.org"
},
{
"@type": "ListItem",
"position": 2,
"name": "IVU",
"item": "https://ivu.org/"
},
{
"@type": "ListItem",
"position": 3,
"name": "Resources",
"item": "https://ivu.org/international-vegetarian-union/resources.html"
},
{
"@type": "ListItem",
"position": 4,
"name": "Interviews",
"item": "https://ivu.org/international-vegetarian-union/resources/interviews.html"
},
{
"@type": "ListItem",
"position": 5,
"name": "History of the Vegetarian Societies",
"item": "https://ivu.org/international-vegetarian-union/resources/interviews.html"
},
{
"@type": "ListItem",
"position": 6,
"name": "spanish",
"item": "https://ivu.org/international-vegetarian-union/resources/interviews.html"
},
{
"@type": "ListItem",
"position": 7,
"name": "trans",
"item": "https://ivu.org/international-vegetarian-union/resources/interviews.html"
},
{
"@type": "ListItem",
"position": 8,
"name": "El hierro en la dieta vegana",
"item": "https://ivu.org/international-vegetarian-union/resources/interviews/6730-spanish-trans-vrg-iron.html"
}
]
}
```
```json
{
"@context": "https://schema.org",
"@type": "Article",
"mainEntityOfPage": {
"@type": "WebPage",
"@id": "https://ivu.org/international-vegetarian-union/resources/interviews/6730-spanish-trans-vrg-iron.html"
},
"headline": "El hierro en la dieta vegana",
"description": "El hierro en la dieta vegana: por Reed Mangels, PhD, RD de The Vegetarian Resource Group (Publicado en el libro \"Simply Vegan: Quick Vegetarian Meals\" de Debra Wasserman, sección de nutrición a cargo de Reed Mangels) Resumen Las legumbres secas y los vegetales de hoja oscura son",
"publisher": {
"@type": "Organization",
"name": "International Vegetarian Union",
"logo": {
"@type": "ImageObject",
"url": "https://ivu.org/images/logos/logo-ivu-tranparent-background.png"
}
},
"author": {
"@type": "Person",
"name": "Alex Fernandes",
"url": "https://ivu.org/international-council.html"
},
"dateCreated": "2026-08-08T00:37:53+00:00",
"dateModified": "2026-10-12T19:11:23+00:00"
}
```