Good Iron scource for vegans?!
Thanks!
Answers: I am vegan, and was looking for more good iron scorces. Preferably things that are quick and easy. I already have low iron, and I do take a supplement, but I would prefer some good ways to incorporate it into my diet.
Thanks!
I too have low iron and I am always looking for ways to increase my iron intake w/o having to take iron pills (they upset my tummy something awful).
Here's what seems to work for me:
~Certain cereals have a high amount of iron. Oatmeal has quite a bit of it. And if you top it with raisins (a great source of iron), that's a double whammy.
~Quinoa has a good amount of iron and it is one of the only grains that is a complete protein (which is great). Cook it and add some spinach or tofu (those are both decent sources of iron too).
~Almonds, cashews and walnuts are also good sources of iron. They are great on-the-go snacks and contain the "good fat". Just don't overdo it or the good fat will turn on you. lol.
~As other posters have said, dark leafy greens are excellent sources of iron - collard greens, spinach, kale, etc. You can fix them as a side dish or I've even seen recipes where you actually stuff the collard green leaves with some tasty rice and steam them.
~If you like sushi and eat the vegetable rolls, the seaweed has a decent amount of both iron and protein in it.
Just take it easy on the dried fruit. They often contain a LOT of sugar. Remember that in their natural state, fruit contains quite a bit of natural sugars as it is; the drying process adds even more to it.
Iron absorption is a bit tricky. It's important to eat certain things, but it's just as important to pay attention to what you're eating WITH it. Dairy products tend to block iron absorption because the calcium and iron almost have to compete for your body's attention when it tries to process them both at the same time. So make sure that you eat your iron-rich foods an hour before or two hours after dairy. In general tea, coffee and alcohol (especially beer and red wine) block iron absorption. If you eat foods rich in vitamin C, that will help your body take in as much iron as possible.
I hope that helped. Good luck!
chew on some rusty nails.
naaah.
seriously, just about any veg or fruit that is darker in color (red) has iron: tomatoes, red beets)
Green beans are also a good source of iron. Doctor recommended that I eat a can of them a day and it worked for me. It was a good thing I liked green beans a lot.
Oooh, don't forget strawberries! Also, try black-strap molasses. It's full of iron, though it tastes strong. It also doesn't hurt to cook your food in a cast-iron skillet. Iron gets absorbed by the food.
spinach is a very good source but research a bit. I too am anemic and have found that even with supplements, you have to take in the right combination with foods or other supplements to have good absorption. Raisins are a pretty fair source of iron too. Google the following: "iron:food sources" and several sites pop up explaining 'heme' and 'non-heme' iron sources and tips for getting the most out of eating iron rich foods. the sites also list extensive food lists. good luck.
Cook on a cast iron skillet, some of the iron will leech into the food.
But if you are a vegan and have low iron, just eat a nice fillet steak, rare. You will love it - and no need to tell anyone, so you can still tell people you are vegan!
Spinach is a good source. Make an effort to eat alot of dark colored foods.
Dark green leafy vegetables are a great source of iron--spinach, kale, bok choy, etc.
Spinach is readily available and is very simple to cook. Just put the washed spinach leaves into a big bowl, add a splash of water, cover tightly with plastic wrap, and microwave. The time will vary depending on how wilted you want it. Spinach can also be eaten raw, in salads and such, but with the recent bacteria scares I prefer to cook mine.
Dried fruit is another good source of iron--pick up some raisins, prunes, or dried apricots from the grocery store. They make a good morning snack.
"Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters."
Ah, some words of wisdom from Carol Domino - your meat-eating diet is clearly working for you since you seem so calm and able to cope with people who make different choices from yourself.
I'm 37, have been a srict vegetarian for 24 yrs, and my thighs and butt are living proof that one doesn't waste away as a vegetarian, and that my diet sustains me a little too amply. Isn't it strange that it's those of us that DON'T want to kill/cause suffering who have our beliefs attacked and who are expected to justify themselves?
Spinach really is a good source of iron, as some have already said. My friend is anaemic ( and she's not vegetarian, by the way, Carol ) and her doctor has assured her that the few slices of white bread she eats each day contain a fair amount of iron.
eggplant. lots of iron. There are certian times of the month, when i crave it, as my body needs iron, so I eat loads of eggplant foods.
learn how to cook it:
go to http://www.vegetaraintimes.com for free recipes.
Much as I deplore Carol Domino's vulgarity she has a very valid point. If a vegan diet is adequate for human beings, why are you suffering from a dietary deficiency and why do you need artificial supplements to prevent illness? In fact a vegan diet is in no way adequate for human nutrition. It contains no Vitamin B12 or cholesterol at all (and you cannot, believe it or not, live without either) and nowhere near enough iron to survive. I happen to believe that people should be free to eat - or not eat - whatever they like, but you are playing fast and loose with your health and if someone points that out to you in a rather more robust manner that you would like, well, tough.