I was wondering how all of you get your iron needs without meat.
I know, I know, iron is in dark green vegetables. But I keep hearing that your body can't absorb iron as adequately from plant foods as it could with meat. I also heard that Vitamin C helps with the absorption of iron, so I've been combining tomatoes with my spinach in omelets, salads, etc. But I know for a fact (for reasons I won't get in to right now) that I'm not getting enough iron. And I really don't want to have to starting eating meat again..
So any suggestions would be VERY appreciated.
I take an iron pill, along with a B complex and a multi ... works well, problem solved.
there are huge amount of iron in cumin seed, chocolate is good, dark green veggies. lots of cereals are fortified with it. but if you donT' eat any emat ever, then you mgith need a multi-vitamin
Some people have problems with iron tablets causing constipation. The best thing I actually found was fortified breakfast cereals. They are a really easy way to go. I used to this high-fibre stuff that has 47% RDA per serving, and I used to make myself eat it every morning with orange juice.
Beans are also high in iron. So are eggs, and dried figs are apparently very high too!
I bought myself some blackstrap molasses to help take care of my iron problems. It's about 20% of your daily values in one tablespoon, plus about 17% of your calcium as well.
Good luck. ^^
click on: http://www.nal.usda.gov/fnic/foodcomp/Data/SR 21/nutrlist/sr21w303.pdf
to see the actual Iron content of specific foods. This is the USDA food composition database. You can also use this site to look up any other nutrient that you are interested in.
It is true that the type of iron in animal products (known as "heme" iron) is much more biologically available to the body, but you should be able to meet your iron needs through a mixed diet with plenty of non-heme iron sources. It is also true that combining your vegetarian iron sources with a good source of vit C will aid in absorption as well.
Aside from getting adequate iron from dietary sources, if you haven't already, have your doctor do an "anemia profile" blood test to determine exactly what is going on. Taking iron supplements is not recommended unless you are actually iron deficient anemic.
Ah, my advice for you has been covered, but reinforce it: the iron in non-meat sources is called non-heme, which is not as readily absorbed as heme iron.
Vitamin C does indeed aid the absorption of non-heme iron. Broccoli is a good food to eat if you're a vegetarian - aside from the obvious - as it contains vitamin C and iron all in one bundle. With the tablets I take for my anemia, I was told by my GP to drink orange juice with them for the same reason.
The link lifeinkcals gave covers a lot of sources but the examples that jump straight to my mind are blackstrap molasses, lentils, soy, quinoa, oats, various beans, dried apricots and dark green veg like spinach and kale - to name a few. (But only a few!)
Either way, I hope your iron intake improves, particularly if it's impacting your health.
I've been a vegetarian for a year and don't take iron tablets, I get my iron from cereals and soy milks etc. I didn't think I'd be getting that much but I gave blood today and I wasn't anywhere near being iron deficient.
Taking iron tablets which have vitamin C in them would solve your tomato combined with spinach problem!
Edited: I wrote this before reading all comments, and some information is redundant here. Sorry.
It is a bit complicated by the fact that non-heme (plant) iron is less easily absorbed, but the presence of vitamin C helps the absorption.
I believe the recommended daily intake (RDI) is based on a mixed diet (ie. not vegetarian), they figure out how much your body needs, and assume an absorption factor. then they base the RDI on the following, to make sure you get enough:
(iron intake in food)*(absorption factor)=(amount available to your body)
And the RDI is set to give you what they reckon will be enough.
If you are vegetarian, or drink tea close to your mealtimes, or are taking calcium supplements, your absorption factor may be lowered. So you may need to increase your intake of iron, and have it together with foods containing vitamin C.
Look at this page: World's healthiest foods: iron
You have some very good sources of iron (The definition of good being iron content/calorie, so most plant sources come out very well). Near the bottom, you will have some recommendations for people of diffferent ages, genders and dietary habits. These take into account the absorption factors, so you just try getting the iron required for you.
Of course, you could try taking a multivitamin, but I'm a fan of getting all your nutrients from food.
Lots of good advice here. Vitamin C, dark green veggies, iron supplements and other foods are all really good. But there's one more, which is cast iron cookwear. I have and dearly love my cast iron skillet, which releases iron into your food during cooking. Its not your whole DV, but it sure helps.
I have been a vegetarian all my life, never had a problem with that...during my pregnancy I got iron deficient and was suggested watermelon from my doctor. You can also have a cup of orange juice after having anything rich in iron like leafy veggies. I usually do that with my boy.
Ok thanks a lot for your help you guys!
And I already know I could just take an iron pill. In fact We have some around the house because my mom is anemic. But I'm purposely choosing not to take them unless I am 100% sure I need such a concentrated amount. I'm not quite anemic, but I am iron deficient.
Take a multi-vitamin with iron. That is the best way to make sure you are getting enough.
You can also cook with a cast iron skillet.
Generally people do not have a problem with this is they eat a lot of fruit and other foods high and vitamin C like leafy green veggies, peppers and broccoli.
Other good sources:
Tofu
Beans/legumes (especially black beans, pinto and lentils)
Wheat germ
Whole grains
Prunes
Apricots
Pumpkin seeds
Millet
Black Strap Molasses
Cabbage
Fortified foods (like cereal)
