Vegan Nutrition with Dina Aronson, M.S. R.D.

Dina Aronson, MS, RD is a vegan dietitian whose specialties include chronic disease prevention, vegetarian/vegan nutrition, and lifestyle management. She is the founder and director of VeganRD.com, a nutrition consulting company. Active in many vegetarian nutrition organizations, Dina was the recipient of the American Dietetic Association's Recognized Young Dietitian of the Year Award in 2002.

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I noticed that the packaging on the dark chocolate that I buy says there is 8%-15% DV of iron per serving (the amount depending on the brand). This sounds too good to be true...is it a form of iron that is hard to absorb like that in spinach and beet greens? Or can I feel good that I'm benefiting from some iron in my indulgence?

-Dawn

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Dear Dawn,

Yes, you're really getting a little iron from chocolate! Chocolate contains phytate, which in general tends to limit the absorption of iron. However, cocoa beans are fermented and processed such that absorbability of iron is a bit better than expected, though not 100% (the rate is impossible to determine exactly, because so many factors influence absorption).

Now, keep in mind that the 10% or so you're getting isn't all that much. The Daily Value (DV) is based on 18 milligrams of iron per day from a mixed diet; vegetarians may need more. Chocolate also is a good source of magnesium, another "excuse" to indulge every now and then! But do keep in mind, chocolate still is a refined food and is quite high in sugar and fat. The healthiest chocolate-those containing the most antioxidants and minerals-is dark (high cacao content, at least 70%) and usually organic. Indulging in an ounce or so of the good stuff is a much better habit than eating 2 or more ounces of a cheap brand; it will also be more satisfying. No matter what type of chocolate you choose, it should be used as occasional treat. The vast majority of your nutrients best come from whole grains, beans, nuts, seeds, vegetables, and fruits.

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

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