If your a vegetarian, how do you get your calcium and iron?!
Answers: there are many cereals for iron, and calcium, you can drink milk. Unless youre a vegan. then well there are other ways
There are a lot of dietary sources for iron and calcium. Molasses is very high in both nutrients. Non-vegans can have milk and cheese, and there are other foods like dark leafy greens or nuts.
There are many veggies that have calcium and iron. Spinach is one. Also, soy products, grains, vitamins.
Iron: Needed for red blood cells. Found in leafy green vegetables, wholemeal bread, molasses, eggs, dried fruits (especially apricots and figs), lentils and pulses. Vegetable sources of iron are not as easily absorbed as animal sources, but a good intake of vitamin C will enhance absorption.
Calcium: Important for healthy bones and teeth. Found in dairy produce, leafy green vegetables, bread, tap water in hard water areas, nuts and seeds (especially sesame seeds), dried fruits, cheese. Vitamin D helps calcium to be absorbed.
Calcium from brocolli and milk.
Protien from beans, peas and linteils.
Iron from lots of cereals.
Fibre from grapes and other various fruits and vegetables.
Vitamins from fruits and vegetables.
raw carrot juice is a great source of calcium, many herbs have cal. like hose tail, oat meal. you could use a homeopathic supplement, "Hyland's Homeopathic" are good and mild. also there are all the sea veggies to consider, packed full of minerals - including iron & calcium. also you can go to "Whole Foods" web site find a local store - they usually have folks that are pretty educated in supplement dpt. for that matter most health food stores staff know a bit about nutrition. oh and do not forget Popeye's favorite veggie Spinach - it really does have a lot of iron too. hope this helps :)
I'm a vegetarian and I drink milk so there's calcium and there is more iron in dark green veggies than there will ever be in meat. LOL
There is plenty of calcium and iron in fruits, veggies, nuts, beans, legumes, soy etc. You just have to eat the right combination of all of them. Tofu is good for protein too.
I am a vegan and I get my calcium from soymilk. My soymilk has the exact same amount of calcium that my brother's 2% milk has. I also take calcium supplements. When it comes to iron, I take a multivitamin. There are many other sources for iron besides milk. Vegetables, fruits, nuts, and breads all contain iron in them.
Vegetarian Resource Group (www.vrg.org) has lists of foods rich in iron and calcium. Eating vitamin C-rich foods helps increase iron absorption, and vitamin D helps with calcium absorption. Sunlight helps your body make vitamin D.
The links below show foods rich in both calcium and iron.
And as an omnivore, how do you get your fiber and folic acid?
Foods high in calcium: Calcium fortified orange juice, fortified soymilk, broccoli, bok choy, kale, figs, tofu made with calcium carbonate, almonds, and tahini (milk, cheese and yogurt if you eat them)
Foods high in iron: Dark leafy greens, beans, legumes, tofu, nuts and seeds, dried fruits like raisins and apricots, whole and enriched grains, sorghum molasses
Other nutrients your body needs:
Protein- Foods high in protein: Beans, tempeh, brown rice, barley, whole wheat, tofu, legumes such as peas, lentils, and garbanzo beans, soymilk, nuts and seeds, nut butters, veggie burgers, and veggie deli slices. (eggs & cheese if you eat them)
B12- Foods high in B12: Nutritional Yeast (Red Star Vegetarian Support Formula), fortified nondairy beverages, fortified juices, cereals, meat substitutes. Beware seaweed and fermented soyfoods as they are not necessarily reliable sources of B12.
Folic Acid- Foods high in folic acid: Green leafy vegetables (spinach, asparagus, broccoli, romaine lettuce), oranges and orange juice, corn, green beans, beets, peas, peanut butter, whole wheat bread, bran breakfast cereals, dried beans, peas and lentils, nuts, and seeds.
Vitamin D- Foods high in vitamin D: Fortified cereals, and possibly soymilk. Read labels. Also getting a little bit of sun every day.
Foods high in omega-3's: Canola oil, safflower oil, olive oil, flaxseed oil, and avocados, and to some extent whole grains, legumes, and nuts. (Fish if you eat it.)
Foods high in vitamin C: Strawberries, oranges, lemons, broccoli, tomatoes, red and green peppers, and juices made with 100% fruit juice.
Foods high in vitamin A: Sweet potatoes, carrots, squash, apricots, mangoes, cantaloupe, collards, and kale.
There are a lot of sources in plants, it is even quite simple for vegans.
Liz fish is NOT vegetarian, that is pescetarian.
vegetarians can eat dairy and fish. Vegans, on the other hand, get their nutrients from soy products and whole wheats and vitamin supplements.