Best vegetarian sources of iron, potassium, vitamin A?

I've looked up the best sources of these foods, but I haven't found a practical diet that utilizes these foods. I am not a very good cook and I'm one of those vegetarians who hates vegetables.

I need to find some vegetables and other foods that contain one or more of these vitamins and minerals, preferably more than one in one product. I'll force one vegetable I don't really like down, rather than trying to eat mixed vegetables, if that's at all possible. Are there any frozen veggie meat products high in these nutrients? Trying to cross references the sources of each nutrients hasn't been very practical, and I hope someone has experience with this. I can see that I need to try getting kidney beans back into my diet for iron, but even that is only 18% of the daily value per 1 cup serving.

Currently I try to remember to eat bananas, but there just isn't that much potassium in one banana. Most foods don't list any potassium. I've read that it is contained in wheat, but wheat breads list none. I eat a lot of veggie meat substitutes like Quorn and Morningstar Chik Patties. I'm looking to find the least number of products for the maximum nutritonal values in these areas.

I'm trying to avoid taking a multivitamin. I'm starting to think I'll have to cave on this one. My answer for why I don't is probably pretty stupid--the flavor is repulsive and I have a terrible memory for actually taking them.

I did a search and found a couple of things- chickpeas is more high in iron than kidney beans. I personally don't like chickpeas but I do like hummus and it is so easy to make. Lentils are also higher than kidney beans as well and you could make lentil burgers, soup, etc. One serving of oatmeal is a good source of iron as well. The url I provided has a lot of food that should be okay.

As for potassium- there is many foods you could have that is high in potassium such as kiwi, mangoes, half of an medium sized avocado, a cup of asparagus, 1/2 cup of lentils, 1 cup of soy milk, 2 tbsp of peanut butter and 1/4 cup of sunflower seeds. The link I provided also has list of high, med and low potassium content. You should be able to fit in a lot of things with your vegetarian diet.

Best sources of vitamin A- cantaloupe (1 cup cubed), 1 cup spinach has 230% of Vitamin A. Carrot ranks the highest in 1/2 cup sliced with 270%.

If all fails, I would suggest you to try a green smoothie if you really don't like veggies. You can just get a cup of baby spinach, 1/2 cup of shredded carrots along with 1/2 cup-3/4ish cup of water and blend it up until smooth. add 2 servings of whatever fruit you like (bananas are strongly recommended to overpower the taste of veggies- I like strawberries and banana) with 1/2 cup of yogurt. I do this when I'm having a lazy day.

With menu planning and having a balanced diet, you should have no problem with getting all nutrients so I truly think you should not get a multivitamin. Good luck!

Original Post by hoshizora:

I am not a very good cook and I'm one of those vegetarians who hates vegetables.

I'd have thought those were the two best places to start.  Keep trying different vegetables, other foods and new recipes.  Because if your diet is limited, you don't cook and you don't like vegetables you'll have many more problems to contend with long-term than lack of iron, potassium and Vitamin A...    

If you eat and like eggs, you are in luck because all  the nutrients you are looking for an in egg yolk.

Potassium is found in potatoes, apricots, apples

Iron is in spinach (obviously), broccoli, and is in all soya products

Vitamin A (as carotenoid) pretty much any red, orange or yellow vegetable.

Here is a recipe for spinach and potato frittata, which I will try tonight. For added vitamin A, you can add in some red or yellow pepper. Frittata's are very easy too cook (like an omelette you don't have to flip, or a crustless quiche), a great way to use leftover's, and delicious. http://allrecipes.com/Recipe/Spinach-and-Pota to-Frittata/Detail.aspx

(Oh, I always parcook the potatoes because they take quite long to cook in the pan, Give them about 6-8 minutes in boiling water, drain off all water and place in hot skillet)

I just made this for my lunch today:

http://caloriecount.about.com/curried-lentils -recipe-r254742

It's pretty much no fuss cooking - throw everything in and let it cook. Makes 4 servings so you can even chuck some in the freezer for some healthy ready meals. Oh, and it's very cheap as well as good for you! I use roughly chopped leeks instead of onions so that the texture and look of it is a bit more interesting. 

As was said above, any red, orange, yellow veggie should have your daily supply of vit A: carrots, sweet peppers, sweet potatoes, etc.

I'm working on getting enough potassium as well...  my internet research has pointed me to 2 really fantastic sources of this mineral:  dried apricots and potatoes.  If I'm remember the number correctly, 1 med. potato has almost half your daily requirements of potassium, and 7 dried apricots have something like 800 mg.  The dried apricots are a little high in calories, though, for the size of the serving, so that's something you'll want to take into account.

Hope this helps!

i take a vegetarian multi with iron and b-12, and then just make sure to eat a varied diet. for me, swallowing a huge, weird-tasting pill is a small price to pay for maintaining my vegan diet.

for iron i know that a serving of cream of wheat has 57% of your daily value. so if you like it, eat it.

beans, squash and spinach all have a ton of potassium, but so does soy, so if you are eating a lot of soy-based meat subs you probably don't have to worry about that too much.

carrots and spinach have a lot of vitamin a in them.

good luck!

I was anemic for awhile, so I know a lot about foods that are high in iron. You can take a vitamin or supplement, but then you will have to make sure that you get enough fiber, as well. Iron supplements cause constipation.

Any green leafy vegetables (ie, spinach, asparagus, cabbage, broccoli, greens), pasta, rice, grits, beans, cashews, almonds, walnuts, sunflower seeds, egg yolks, raisins, apricots, molasses. . . even old-fashioned black liquorice and Guinness are iron-rich foods.

If you want to go pescatarian, seafood is also one of the best things that you can eat to get iron, especially shrimp. However, tofu and pumpkin (especially pumpkin seeds) are also very concentrated alternatives.

Or just eat a bowl of Kellogg's Product 19 cereal. It is 100% of your daily value.

Vitamin A is found found in eggs, cheese, milk, carrots, sweet potatoes, squash, pumpkin, broccoli, spinach, beets, squash, peas, oatmeal, apricots, peaches, apples, and tomatoes.

And, potassium is found in apples, apricots, bananas, brazil nuts, rice, cantaloupe, figs, honeydew, yogurt, squash, beans, kiwi, milk, peaches, potatoes, raisins, spinach, avocados, tomatoes, celery, broccoli, carrots, watermelon, asparagus, artichokes, cabbage, corn, green beans, green peppers, lettuce, onions, papayas, pumpkin, strawberries, and sweet potatoes.

Orange juice is also one of the best ways to get potassium.

And, as you can see, MANY of these foods are repeated, especially pumpkin, spinach, broccoli, and apricots.

I like to make cupcakes by just mixing a box of unprepared cake mix with a can of pumpkin (do not add the water, oil, or eggs). Vegan and delicious -- especially for picky eaters! And, all three of your bases are covered.

Peas are crazy high in those things. Split pea soup is mega cheap and easy to make.

potassium is found in varying amounts in almost all fruits, vegetables and whole grains a wide variety there should help.

Many cereals also add iron and other vitamins.

Black beans and spinach are both great sources of iron. ( I prefer my spinach raw)

cooking in cast iron can add iron, especially to acidic foods.

and Blackstrap molasses (and to lower extent other molasses) are extremely high in iron per volume., as well as calcium. If you can find ways to add that in to your diet it may help a lot.

If you can't take fresh veggies, sneaking them (and beans) into soups or hotdishes can help. If I'm pressed for time I'll just add some beans or lentils to a can of veggie soup. Quick, easy and added alot of nutrients.

Adding vitamin c, with your iron foods, will also increase absorbtion as the iron in plants is not quite as readily absorbed as iron from animal sources.

I haven't eaten meat in years and my iron is excellent, low excellent but still great.

You also have to soak legumes to break down the phytic acids in order to get as much iron as you can. I don't like them, but sprouted chick peas are the best way to get at the nutrients in it.