--- title: "El Hierro - IVU - International Vegetarian Union" description: "El Hierro: de la Sociedad Vegetariana Británica (Vegetarian Society UK) El hierro es un componente esencial de la hemoglobina, que transporta el oxígeno de la sangre a todas las partes del cuerpo. También juega un papel vital en muchas reacciones metabólicas." url: "https://ivu.org/international-vegetarian-union/resources/interviews/6750-spanish-trans-vsuk-iron.html" date: "2026-11-06T00:13:07+00:00" language: "en-GB" --- # El Hierro ![El Hierro](https://ivu.org/images/legacy/history/banners/spanish-trans-vsuk-iron.png)| **El Hierro** de la **[Sociedad Vegetariana Británica (Vegetarian Society UK)](http://www.vegsoc.org/)** El hierro es un componente esencial de la hemoglobina, que transporta el oxígeno de la sangre a todas las partes del cuerpo. También juega un papel vital en muchas reacciones metabólicas. La deficiencia de hierro puede causar anemia como resultado de niveles bajos de hemoglobina en la sangre. La deficiencia de hierro es la deficiencia nutricional más común en Gran Bretaña, así como mundialmente. Funciones El hierro es esencial para la formación de la hemoglobina, el pigmento rojo de la sangre. El hierro de la hemoglobina se combina con el oxígeno y lo transporta a través de la sangre a los órganos del cuerpo. El cuerpo humano contiene entre 3,5 y 4,5 gramos de hierro, dos tercios del cual están presentes en la hemoglobina. El resto se almacena en el hígado, el bazo y la médula de los huesos. Una cantidad pequeña está presente en forma de mioglobina, que actúa como depósito de oxígeno en los músculos. La deficiencia de hierro puede conducir a anemia. Los depósitos de hierro del cuerpo llegan a estar agotados y la síntesis de hemoglobina se inhibe. Entre los síntomas de la anemia están el cansancio, falta de energía, falta de aliento, dolores de cabeza, insomnio, pérdida del apetito y palidez. Todos estos síntomas se asocian con un aporte disminuído de oxígeno a los tejidos y a los órganos. El hierro también juega un papel importante en el sistema inmunitario, teniendo las personas con niveles bajos de hierro una resistencia menor ante las infecciones. Los estudios también han demostrado que una deficiencia de hierro se asocia con el funcionamiento cerebral disminuído, y la deficiencia de hierro en los niños puede resultar en problemas con la capacidad de aprendizaje y el comportamiento. La deficiencia de hierro es el problema nutricional más frecuente en Gran Bretaña y en el mundo. Se ha dicho que dos tercios de los niños y de las mujeres en edad de tener hijos son anémicos en los países en vías de desarrollo, y un tercio sufre de deficiencias severas y anemia. En los países desarrollados, entre el 10 y el 20% de las mujeres en edad de tener hijos son anémicas. El hierro es el nutriente menos abundante en la dieta típica británica y la anemia es bastante común en el Reino Unido. Fuentes Dietéticas El hierro dietético existe bajo dos formas diferentes. El hierro hemático sólo existe en los tejidos animales, mientras que en los alimentos vegetales el hierro está presente en forma no hemática. En una dieta omnívora mixta alrededor del 25% del hierro dietético es hierro no hemático. El hierro no hemático es absorbido con menor facilidad por parte del cuerpo que el tipo hemático. La cantidad de hierro asimilado de los alimentos varía entre el 1 al 10% de los alimentos vegetales y el 10 al 20% de los alimentos animales. La absorción del hierro se ve afectada por otros componentes de la comida. Los fitatos, oxalatos y fosfatos presentes en los alimentos vegetales pueden inhibir su absorción, así como los taninos del té. La fibra también puede inhibir su absorción. La vitamina C aumenta enormemente la absorción del hierro no hemático. Entre los alimentos ricos en vitamina C tenemos las frutas cítricas, los pimientos verdes, y las hortalizas de hojas verdes. El ácido cítrico, los azúcares, los aminoácidos y el alcohol pueden también favorecer la absorción del hierro. La absorción del hierro también puede verse afectada por la cantidad de hierro en la dieta. Niveles bajos de hierro en la dieta resultan en una mejor absorción. Como fuentes buenas de hierro para los vegetarianos están los cereales y harinas integrales, las hortalizas de hojas verdes, la melaza, las legumbres como las lentejas y los frijoles, y algunas frutas secadas. | **Fuentes de Hierro (raciones simples)** | **Buenas fuentes** | **Fuentes medianas** | **Fuentes pobres** | |---|---|---|---|---| | Copos de salvado (45g o 1½oz) | 18.0 mg | Huevo, hervido | 1.3 mg | Plátano (120g o 4¼oz) | 0.48 mg | | Garbanzos (200g o 7oz) | 6.2 mg | Aguacate (75g o 2¾oz) | 1.1 mg | Yogur (150g o 5½oz) | 0.36 mg | | Espinacas, hervidas (100g o 3½oz) | 4.0 mg | Espárragos (125g o 4¾oz) | 1.1 mg | Leche de vaca (½ pinta) | 0.14 mg | | Alubias cocidas (225g o 8oz) | 3.2 mg | 1 rebanada de pan integral (40g) | 1.0 mg | Queso curado(30g o 1oz) | 0.12 mg | | Melaza (35g o 1¼oz) | 3.2 mg | Brécol, hervido (100g o 3½oz) | 1.0 mg | Margarina (7g o ¼oz) | 0.02 mg | | Muesli (60g o 2¼oz) | 2.76 mg | Arroz integral (200g o 7oz) | 0.9 mg | . | . | | 4 Higos secos (60g o 2oz) | 2.1 mg | Mantequilla de cacahuete (20g o ½oz) | 0.5 mg | . | . | | 8 Albaricoques secos (50g o 1¾oz) | 2.1 mg | . | . | . | . A pesar del hecho de que el hierro de los alimentos vegetales se absorba menos fácilmente, las investigaciones han demostrado que los vegetarianos no presentan mayor tendencia a sufrir deficiencias de hierro que los no vegetarianos. Draper y Wheeler (1989) han afirmado que no hay ninguna indicación de una frecuencia superior de deficiencia de hierro entre los vegetarianos. Anderson (1981) encontró que el nivel de hierro de las mujeres vegetarianas durante largo tiempo era adecuado, a pesar de una ingestión elevada de fibra y fitatos. *Anderson, B. et al. (1981). The iron and zinc status of long-term vegetarian women (Niveles de hierro y zinc en mujeres vegetarianas durante largo tiempo). American Journal of Clinical Nutrition v.34 (6) p.1042-1048.* *Draper, A. & Wheeler, E. (1989). The diet and food choice of vegetarians in Greater London (La opción dietética de los vegetarianos de Londres). Centre of Human Nutrition, London.* Ingestión Sugerida Las antiguas Cantidades Diarias Recomendadas (RDA, en inglés) han sido reemplazadas por el término Ingestión de Nutriente de Referencia (RNI, en inglés). La RNI es la cantidad de nutriente que resulta adecuada para al menos el 97% de la población. **Ingestión de Nutriente de Referencia para el Hierro, mg/día** | | **Edad** | **RNI** | . | **Edad** | **RNI** | | 0 a 3 meses | 1.7 mg | . | Hombres 11 - 18 años | 11.3 mg | | 4 a 6 meses | 4.3 mg | . | Hombres 19 + años | 8.7 mg | | 7 a 12 meses | 7.8 mg | . | Mujeres 11 - 49 años | 14.8 mg | | 1 a 3 años | 6.9 mg | . | Mujeres 50 + años | 8.7 mg | | 4 a 6 años | 6.1 mg | . | - | - | | 7 a 10 años | 8.7 mg | . | - | - Para las mujeres en edad de tener hijos, la pérdida de hierro por la sangre de la menstruación aumenta considerablemente las necesidades de hierro. Estas pérdidas pueden variar mucho. Alrededor del 10% de las mujeres en edad de tener hijos necesitarán más hierro del que se indica. Para los hombres, las mujeres después de la menopausia y los niños, el cuerpo conserva eficientemente el hierro. El hierro de la hemoglobina se recicla y la cantidad de hierro perdida por el cuerpo es minúscula. Los bebés y los niños necesitan hierro extra para aumentar el volumen de sangre y los tejidos musculares. También se necesita hierro extra durante el embarazo y la lactancia. Plan de comidas **Ejemplo de menú diario para cubrir la RNI de 14.8 mg de una mujer entre 11 y 49 años** | | **Desayuno** | **Almuerzo** | **Cena** | | Bol de muesli con leche | 2.76 mg | 2 rebanadas de pan integral | 2.0 mg | Arroz integral (200g o 7oz) | 0.94 mg | | 1 tostada | 1.0 mg | Mantequilla de cacahuete (20g o ¾oz) | 0.5 mg | Garbanzos (200g o 7oz) | 6.2 mg | | - | - | 1 plátano | 0.5 mg | Brécol (100g o 3½oz) | 1.0 mg | | **Ingesta total de hierro - 14.9 mg** Traducido por Doug Duea 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: 1187 ### Vegan Recipes - [![Christmas Cake](https://ivu.org/media/zoo/images/christmas-cake-1777938947_f10a9358094239228ed105fdc6b7f7f4.jpg "Christmas Cake")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/christmas-cake.html "Christmas Cake") #### [Christmas Cake](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/christmas-cake.html "Christmas Cake") [Baking](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/baking.html) [Desserts](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/deserts.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) [South Africa](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/south-africa.html) - 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[ 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 ![](https://ivu.org/media/yootheme/cache/02/adult-guide-029d8cad.png)### 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) ![](https://ivu.org/images/banners/booklet2.jpg)### 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 ![](https://ivu.org/media/yootheme/cache/a6/logo_IVU_01_SLOGAN-a678b962.png) ### Presidents, Chair and Council - 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