Im vegan i need help!!!!!!!!!?!
Answers: Im vegan and i need some help. Im not getting enough iron in my diet. im not sure what i should do is there any foods that i can eat that are very high in iron or should i just start taking some vitamins that are high in iron
Here are some vegan foods that are high in iron:
Black beans, bran flakes, cashews, Cream of Wheat, garbanzo beans (chickpeas), GrapeNuts, kidney beans, lentils, navy beans, oatmeal, pumpkin seeds, raisins, soybeans, soymilk, spinach, sunflower seeds, tofu, tomato juice, and whole wheat bread.
Eating vitamin C-rich foods (like citrus fruits and peppers) when you eat iron-rich foods is a good way to increase iron absorption.
Also, I'm not sure how old you are, but it's a good idea for both omnivorous and vegetarian young women to take a multivitamin that contains iron. Young women tend to have higher rates of anemia compared to the overall population.
Hope this helps!
Look under iron rich vegan foods. Too many to list.
I know that there is a web site somewhere that will tell you exactly what you want to know.. try USDS, or try word search iron rich foods... you should have no problem getting the information that you need.. Spinich is a good source and so is seaweed
Don't need vitamins if you eat a well rounded diet. You can get iron from the following:
wheat and oats
lentils
beans
soy
leafy greens like spinach
broccoli
Green leafy vegetables are stoked with iron.
Anything which turns red like corroded iron after cutting contains iron.
Remember how colour of cut surface of Apple looks like after some time of being cut.
Eatable Leaves also contains lots of iron.
Somehow, I can't give english translation of following vegetables, but they contains lots of iron:
methi, palakh, ringan, beet, khajur etc.
Good veg sources of iron include:
Vegetables-
Mung bean sprouts
Broccoli
Green beans
Kale (and other dark green leafy veggies, but not spinach*)
Romaine lettuce
Mushrooms
Legumes-
Soybeans
Lentils
Black beans
Navy beans
Grains-
Quinoa
Dark rye flour
Nuts & seeds-
Flaxseed
Pumpkin seeds
Sunflower seeds
Cashews
Fruits-
Apricots
Strawberries
Figs
Other-
Blackstrap molasses
Faux meats (including all the Yves line)
I listed just some of the heavy hitters in each category. There are plenty of other foods in all those categories that have iron in them.
To maximize absorption of iron, eat vitamin C rich foods with your iron rich foods and avoid drinking coffee or tea (caffeine and tannins will inhibit absorption.) You can also add iron to your diet by cooking in cast iron pans.
*Spinach has loads of iron, but the oxylates in spinach bind the iron and prevent absorption so it can't be relied on as a good source.
green leafy vegetables are a start try googling it
try iron fortified cereals etc
Vegetarian Resource Group (www.vrg.org) has a list of iron-rich vegan foods. And as Karen pointed out, definitely eat something rich in vitamin C with your iron-rich food to increase absorption. A glass of juice with your meal will do.
eat meat.