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Topic: iron for the vegetarian diet  (Read 3202 times)
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owalkerjillo
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Ve**ns rule :D


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« on: September 19, 2005 05:32:59 PM »

I've been vegetarian off and on for a few years but this time I'm trying to do it right and keep it going for, well, ever. I'm tyring to make sure I keep track of everything I need to keep myself healthy. The protien thing isn't a problem since I'm still eating dairy and such but iron is what I seem to be lacking.

Any ideas for ways to take in lots of iron at once? I've been eating cereal with high ammounts of iron along with a grapefruit or some other kind of fruit to increase iron absorpion. But just wondering if there are any other ideas out there Smiley

sorry for my rambling Cheesy
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LivinEasy
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« Reply #1 on: September 19, 2005 06:30:08 PM »

I'd suggest a good multi-vitamin although there is such a thing as too much iron so I'd research which supplement you want to take rather than just grabbing one off the shelf.

In the event that you're not into taking vitamins here are some foods rich in iron:

  • nuts
  • eggs (if you still eat eggs I think this is one of the richest in iron non-meats)
  • dried fruit
  • blueberries
  • dark green leafy veggies like spinach and kale
  • soybeans (doesn't it seem like they are the answer for everything?)
  • Cream of Wheat
  • lentils

Because these foods still don't have nearly as much iron as meat it's good to mix the iron-rich foods with those that are rich in Vitamin C as Vitamin C aids in the absorption of the iron. (I just reread your post and you already knew that.  Smiley)

Hope that helps!
« Last Edit: September 19, 2005 06:32:32 PM by LivinEasy » THIS ROCKS   Logged

Javeing
« Reply #2 on: September 19, 2005 08:03:46 PM »

cooking with cast iron can kind of be a pain, but it increases iron in your diet
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owalkerjillo
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Ve**ns rule :D


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« Reply #3 on: September 20, 2005 04:17:53 PM »

I'd suggest a good multi-vitamin although there is such a thing as too much iron so I'd research which supplement you want to take rather than just grabbing one off the shelf.

In the event that you're not into taking vitamins here are some foods rich in iron:

  • nuts
  • eggs (if you still eat eggs I think this is one of the richest in iron non-meats)
  • dried fruit
  • blueberries
  • dark green leafy veggies like spinach and kale
  • soybeans (doesn't it seem like they are the answer for everything?)
  • Cream of Wheat
  • lentils

Because these foods still don't have nearly as much iron as meat it's good to mix the iron-rich foods with those that are rich in Vitamin C as Vitamin C aids in the absorption of the iron. (I just reread your post and you already knew that.  Smiley)

Hope that helps!

thanks so much! I've been starting to look at the iron content as well as protien content of foods when trying to choose my meals. this just helped me be more guided Wink

and unfortunately Javeing I don't do a ton of cooking. my mom normally does and just leaves the meat out of whatever she's making for me to have. and I don't wanna cause her any more trouble. thanks for the suggestion Smiley
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ultraviolet
« Reply #4 on: September 20, 2005 06:58:56 PM »

I think if you just make a point of eating a variet diet, you shouldn't have to worry about it. In my opinion, eating shouldn't be scientific. (Do you ever hear non-vegetarians worrying about where they get their, say, vitamin B6? Smiley )

I'm terrible at remembering what different foods contain. I do read up on nutrition (I like Vegetarian Times and borrow it from the library) but I just remember things like: I need to eat more dark green vegetables. I don't remember exactly WHY, but I know I should!
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mmd32
« Reply #5 on: September 21, 2005 02:53:40 AM »

I think if you just make a point of eating a variet diet, you shouldn't have to worry about it. In my opinion, eating shouldn't be scientific. (Do you ever hear non-vegetarians worrying about where they get their, say, vitamin B6? Smiley )

I'm terrible at remembering what different foods contain. I do read up on nutrition (I like Vegetarian Times and borrow it from the library) but I just remember things like: I need to eat more dark green vegetables. I don't remember exactly WHY, but I know I should!

Ditto. I am a lifelong veggie, and I never deal with trying to eat a nutritious diet. I just make sure I have a protein, veggies, and grains, in no particular order. Dairy, too, but not every single time. I don't think about it like that, either, I just plan a rounded meal that will fill me properly, and feel good after.

Also keep in mind, iron from veggies is WAY more absorbable than iron from meat, so that you might feel like you are getting less, but what you ARE getting is being utilized a lot more efficiently. By veggies, I mean legumes, greens, etc etc.

FWIW, I and my family have never come up as aenemic or anything, and we have been iron tested for various reasons over the years, as well as other tests to determine deficencies, with never a bad result.


HTH!

Murali
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Misterina
« Reply #6 on: September 21, 2005 07:19:27 AM »

Hi - I have been a veggie for 13 years, and I also have a problem with an iron shortage. Your basic green veggies are good. But not everyone likes spinach or brussel sprouts. You should try eating raisins and if you have it in your country, a drink called Milo. Other than that, get an iron shot from your doctor (or booster shot) but they hurt like all hell, or take some iron tablets (which I hate so I never do).

Hope this helps!
Misterina
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future!
« Reply #7 on: September 21, 2005 11:33:57 AM »

don't forget about blackstrap molasses! or nutitional yeast (for B12) or nuts (almonds!)

herbally, you can take teas or tinctures of:
-stinging nettle
-yellowdock
-red raspberry

there's also a product called Floradix that's very good for iron and anaemia and comes from all natural herbal sources..
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tofuttibreak
« Reply #8 on: September 21, 2005 11:45:36 AM »

Chickpeas are a great source of iron, so if you like hummus...dig in!
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sillydickens
« Reply #9 on: October 04, 2005 05:28:09 PM »

try having vitamin C whenever you have food with iron--it helps your body absorb it!!
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