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植物和动物来源的铁

来源：萌宠菠菠乐园时间：2024-10-31 18:02

Plant versus Animal Iron

植物和动物来源的铁

原文网址：https://nutritionfacts.org/2017/06/15/plant-versus-animal-iron/

原文作者：Michael Greger M.D.

It is commonly thought that those who eat plant-based diets may be more prone to iron deficiency, but it turns out that they’re no more likely to suffer from iron deficiency anemia than anybody else. This may be because not only do those eating meat-free diets tend to get more fiber, magnesium, and vitamins like A, C, and E, but they also get more iron.

通常认为，吃植物性饮食的人，可能更容易缺铁，但结果却是：在缺铁性贫血问题上，他们跟其他任何人没有差别。这可能是因为，那些不吃肉的人，不仅往往吃进更多纤维、镁和A、C等维生素，而且还吃进更多铁。

The iron found predominantly in plants is non-heme iron, which isn’t absorbed as well as the heme iron found in blood and muscle, but this may be a good thing. Avoidance of heme iron may be one of the key elements of plant-based protection against metabolic syndrome, and may also be beneficial in lowering the risk from other chronic diseases such as heart disease.

主要发现于植物的铁，是非血红素铁，在吸收上不及发现于血液和肌肉中的血红素铁，但这可能是件好事。避免血红素铁，可能是植物性饮食预防代谢综合征的一大关键因素，还可能对降低心脏病等其他慢性病的风险有好处。

The data linking coronary heart disease and the intake of iron, in general, has been mixed. This inconsistency of evidence may be because of where the iron comes from. The majority of total dietary ironis non-heme iron, coming mostly from plants. So, total iron intake is associated with lower heart disease risk, but iron intake from meat is associated with significantly higher risk for heart disease. This is thought to be because iron can act as a pro-oxidant, contributing to the development of atherosclerosis by oxidizing cholesterol with free radicals. The risk has been quantified as a 27% increase in coronary heart disease risk for every 1 milligram of heme iron consumed daily.

总体来说，冠心病与铁摄入量之间关系的数据，一直都比较混乱。这种证据上的前后矛盾，原因可能在于铁的来源不同。膳食中的总铁量，主要是非血红素铁，大部分来自植物。因此，铁摄入总量跟较低的心脏病风险有关，但从肉中摄入的铁，明显伴随着较高的心脏病风险。有人认为，这是因为铁可充当助氧化剂，用自由基氧化胆固醇，以此来促进动脉粥样硬化的发展。已经有人量化了这种风险：每天多吃1毫克血红素铁，冠心病的风险就升高27%。

The same has been found for stroke risk. The studies on iron intake and stroke have had conflicting results, but that may be because they had never separated out heme iron from non-heme iron until now. Researchers found that the intake of meat (heme) iron, but not plant (non-heme) iron, was associated with an increased risk of stroke.

中风的风险上，也发现了同样的关联。对铁摄入量和中风的研究，结果也充满矛盾，但这可能是因为，以前他们一直都没把血红素铁和非血红素铁分开。研究者发现，吃肉里（血红素）的铁，而不是植物（非血红素）中的铁，伴随着中风风险升高。

The researchers also found that higherin take of heme iron—but not total or plant (non-heme) iron—was significantly associated with greater risk for type 2 diabetes. There may be a 16% increasein risk for type 2 diabetes for every 1 milligram of heme iron consumed daily.

研究者还发现，吃进更多的血红素铁——而不是铁的总量或植物来源的（非血红素）铁更多——明显伴随着2型糖尿病风险更高。每天多吃进1毫克血红素铁，2型糖尿病的风险可能升高16%。

The same has also been found for cancer, with up to 12% increased risk for every milligram of daily heme iron exposure. In fact, we can actually tell how much meat someone is eating by looking at their tumors. To characterize the mechanisms underlying meat-related lung cancer development, researchers asked lung cancer patients how much meat they ate and examined the gene expression patterns in their tumors. They identified a signature pattern of heme-related gene expression. Although they looked specifically at lung cancer, they expect these meat-related gene expression changes may occur in other cancers as well.

在癌症上，也发现了同样的关联：每天多吃进1毫克血红素铁，癌症风险升高12%。实际上，通过查看某些人的肿瘤，我们确实可以说出他吃了多少肉。为了总结肉食相关的肺癌发育潜在机制的特征，研究者询问了肺癌患者的肉食量，并探查了他们的肿瘤基因表达模式。他们鉴定出了一种跟血红素相关的基因表达的标志性模式。尽管只是专门考察肺癌患者，他们还是认为，这些跟肉食相关的基因表达变化，在其他癌症上也会发生。

We do need to get enough iron, but only about 3% of premenopausal white women have iron deficiency anemia these days. However, the rates are worse in African and Mexican Americans. Taking into account our leading killers—heart disease, cancer, and diabetes—the healthiest source of iron appears to be non-heme iron, found naturally in abundance in whole grains, beans, dark green leafy vegetables, dried fruits, nuts, and seeds.

我们确实需要摄取足够的铁，但目前，只有大约3%的绝经前白人妇女有缺铁性贫血。不过，在非裔和墨西哥裔美国人中，该发病率更高。考虑到我们的头号杀手——心脏病、癌症和糖尿病，最健康的铁源似乎是非血红素铁，它们丰富地天然存在于全谷、豆类、深绿叶蔬菜、干果、坚果和种子类食物中。

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