An iron deficiency may also result from intestinal bleeding, excessive menstrual bleeding, a diet high in phosphorus, poor digestion, or prolonged use of antacids. Phytates found in cereals, certain vegetables, roots and nuts may decrease iron absorption. Generally, however, as the phytate and fibre content of a food or diet increases, so does the iron content. Consequently, consuming foods high in these components will have less of an effect on iron status than one might expect. The higher iron intake compensates for poorer bioavailability.
Vitamin C can largely counteract the iron inhibitor effect of phytate.
Phytates are also broken down by toasting nuts and seeds, soaking beans, sprouting seeds and grains, yeasting breads, and fermenting soybeans to make tempeh. Processing of whole grains into refined grains can remove much of the phytate but also much of the iron. Signs and symptoms Signs and symptoms of iron deficiency are fatigue, listlessness, a decreased work capacity, breathlessness, headaches, insomnia, loss of appetite, brittle hair, spoon nails, hair loss, pallor, dizziness and a decreased ability to fight infections which is especially true in children. Vegetarian Sources of Iron Only about one fifth of iron in a standard diet comes from meat. Dairy products are deficient in iron unless they are enriched, but even then the iron is not very well absorbed.