Some say meat is protein, I worry it might be iron?!
I am a vegetarian and I am worried about iron!. I recently had a medical check-up at work, and I was told I was very pale!. Any ideas for vegetarian sources of iron!?Www@FoodAQ@Com
Answers:
beans, broccoli !.!.!.iron pills!.!.!.
anemia is what that is!.!.!.
peanuts are good tooWww@FoodAQ@Com
anemia is what that is!.!.!.
peanuts are good tooWww@FoodAQ@Com
A multivitamin designed for vegetarians is your best choice to help with the iron!.
There are two types of Iron:
~Heme Iron (from animal products) is easily adsorbed by the body!.
~Non-heme Iron (from plant sources) is harder for your body to process
A multivitamin will help prevent other vitamin deficiencies commonly found in vegetarians!.
To clarify, meats are a source of protein that contain iron!. A wide variety of foods will help you get the protein you need!.
There are two types of protein:
~Complete (from meats) has all the amino acids (or the basic building blocks of the body) you need!.
~Incomplete (from plants) is missing some amino acids !.
All amino acids can be consumed in a vegetarian diet, but it requires eating a mix of foods (ie dairy with legumes makes the equivalent of a complete protein!.)!.Www@FoodAQ@Com
There are two types of Iron:
~Heme Iron (from animal products) is easily adsorbed by the body!.
~Non-heme Iron (from plant sources) is harder for your body to process
A multivitamin will help prevent other vitamin deficiencies commonly found in vegetarians!.
To clarify, meats are a source of protein that contain iron!. A wide variety of foods will help you get the protein you need!.
There are two types of protein:
~Complete (from meats) has all the amino acids (or the basic building blocks of the body) you need!.
~Incomplete (from plants) is missing some amino acids !.
All amino acids can be consumed in a vegetarian diet, but it requires eating a mix of foods (ie dairy with legumes makes the equivalent of a complete protein!.)!.Www@FoodAQ@Com
Me too! I'm apparently dangerously low in iron!. Meat is protein, but it is also full of iron and that's where people get most of it!.
You can start taking an actual iron supplement, which you can buy wherever you'd get multivitamins (probably the drugstore)
Spinach has a lot of iron, but you have to 'unlock' it by eating vitamin C at the same time!. "Vitamin C greatly enhances iron absorption!. For example: brown rice and tofu served with vitamin C foods such as tomato sauce and broccoli can double or triple your iron absorption!."
"Vegetarians must ensure they get enough iron, since iron from plant sources is not as easily absorbed as that found in animal products!. Good sources of iron include tofu, legumes (such as lentils, lima beans, chick peas, split peas, and red beans), dark leafy green vegetables (such as asparagus, spinach, chard, and beet greens), whole grains (such as bran, oats, whole wheat, and bulgur), and dried fruits (including prunes)!. Vitamin C helps the body absorb iron better so consuming iron-rich foods along with foods high in vitamin C such as citrus fruits, berries, red bell peppers, tomatoes, and broccoli can help you get enough iron!. In contrast, tea inhibits the absorption of iron!."Www@FoodAQ@Com
You can start taking an actual iron supplement, which you can buy wherever you'd get multivitamins (probably the drugstore)
Spinach has a lot of iron, but you have to 'unlock' it by eating vitamin C at the same time!. "Vitamin C greatly enhances iron absorption!. For example: brown rice and tofu served with vitamin C foods such as tomato sauce and broccoli can double or triple your iron absorption!."
"Vegetarians must ensure they get enough iron, since iron from plant sources is not as easily absorbed as that found in animal products!. Good sources of iron include tofu, legumes (such as lentils, lima beans, chick peas, split peas, and red beans), dark leafy green vegetables (such as asparagus, spinach, chard, and beet greens), whole grains (such as bran, oats, whole wheat, and bulgur), and dried fruits (including prunes)!. Vitamin C helps the body absorb iron better so consuming iron-rich foods along with foods high in vitamin C such as citrus fruits, berries, red bell peppers, tomatoes, and broccoli can help you get enough iron!. In contrast, tea inhibits the absorption of iron!."Www@FoodAQ@Com
Sources of Iron in a Vegetarian Diet:
Dietary iron comes in 2 different forms - heme iron and non-heme iron!. Heme iron exists only in animal tissues, whilst plant foods contain only non-heme iron!. Non-heme iron is less easily absorbed by the body than heme iron!. The amount of iron absorbed ranges from about 1-10 percent from plant foods and 10-20 percent from animal food!.
Good sources of iron for vegetarians include wholegrain cereals/flours, leafy green vegetables (eg!. collards, kale, broccoli and other dark greens), eggs, blackstrap molasses, legumes (eg!. lentils, red beans), apricots and figs!.
Iron Uptake in a Vegetarian Diet:
PLUS!. Iron absorption (esp!. of non-heme iron) is increased when a source of vitamin C such as orange juice, cauliflower, dark leafy vegetables, tomatoes or citrus fruit is consumed with the iron-rich food!.
MINUS!. Phytates and oxalates in certain plant foods (eg!. spinach, rhubarb, chard, and beet greens) may inhibit iron absorption, as does tannin (in tea)!. Too much wheat bran may also inhibit iron absorption!.Www@FoodAQ@Com
Dietary iron comes in 2 different forms - heme iron and non-heme iron!. Heme iron exists only in animal tissues, whilst plant foods contain only non-heme iron!. Non-heme iron is less easily absorbed by the body than heme iron!. The amount of iron absorbed ranges from about 1-10 percent from plant foods and 10-20 percent from animal food!.
Good sources of iron for vegetarians include wholegrain cereals/flours, leafy green vegetables (eg!. collards, kale, broccoli and other dark greens), eggs, blackstrap molasses, legumes (eg!. lentils, red beans), apricots and figs!.
Iron Uptake in a Vegetarian Diet:
PLUS!. Iron absorption (esp!. of non-heme iron) is increased when a source of vitamin C such as orange juice, cauliflower, dark leafy vegetables, tomatoes or citrus fruit is consumed with the iron-rich food!.
MINUS!. Phytates and oxalates in certain plant foods (eg!. spinach, rhubarb, chard, and beet greens) may inhibit iron absorption, as does tannin (in tea)!. Too much wheat bran may also inhibit iron absorption!.Www@FoodAQ@Com
Meat does have protein and iron (and zinc and B vitamins, too) but it's not the only source of anything!.
Here is some good info on veg*n sources of iron:http://www!.vrg!.org/nutrition/iron!.htm
Pair non-heme iron source with vitamin C to enhance absorption!. Cooking in cast iron also adds content to food!.
Veg*ns are statistically no more likely to be iron deficient than meat eaters!. But some people are just more prone to it than others!. Take care to include veg*n iron sources in your diet and have your blood levels checked!. Looking pale is not a diagnosis and taking supplemental iron when you don't need it can be potentially dangerous (iron toxicity can cause a variety of health problems!.!.!. enough is very important, but too much is harmful!.)Www@FoodAQ@Com
Here is some good info on veg*n sources of iron:http://www!.vrg!.org/nutrition/iron!.htm
Pair non-heme iron source with vitamin C to enhance absorption!. Cooking in cast iron also adds content to food!.
Veg*ns are statistically no more likely to be iron deficient than meat eaters!. But some people are just more prone to it than others!. Take care to include veg*n iron sources in your diet and have your blood levels checked!. Looking pale is not a diagnosis and taking supplemental iron when you don't need it can be potentially dangerous (iron toxicity can cause a variety of health problems!.!.!. enough is very important, but too much is harmful!.)Www@FoodAQ@Com
You could take iron supplements!. I am a veggie and I was feeling very light headed, lethargic, tired, looking pale and generally feeling a bit "weak", so i took iron for a few months and it made a BIG difference!. You can also get iron from green vegetables, especially spinach!. When you eat spinach, eat or drink something with vitamin C (such as a glass of orange juice) because it helps the body's absorbtion of iron!. But i would recommend the iron supplements because that way you can guarantee that you are getting enough of it, regularly!. A doctor recommended to me that as a veggie, it wouldn't do any harm to take a course of iron tables for a month every year - even if ur not feeling like you need them!.Www@FoodAQ@Com
The best vegetarian supplement for iron is Floradix Iron + Herbs!. Spinach is a great source of iron, but you need to be careful as the form of calcium in it, calcium oxalate, can be difficult to break down and absorb properly, and can cause kidney stones!. I know from experience, and had to figure it out after 3 kidney stones in 2 years!.Www@FoodAQ@Com
I'm vegetarian too and i'm always battling this one!. Have a look on-line for sources of iron, here's one example:
http://health!.rutgers!.edu/factsheets/iro!.!.!.
You can get iron from other sources, dark leafy vegetables, nuts, fortified cereals, etc!. but you have to eat a lot more to get the amount you would in red meat!. It's challenging, but not impossible and once you know the basics of how much of this and that you need, it gets easier!. Hope this helps :)Www@FoodAQ@Com
http://health!.rutgers!.edu/factsheets/iro!.!.!.
You can get iron from other sources, dark leafy vegetables, nuts, fortified cereals, etc!. but you have to eat a lot more to get the amount you would in red meat!. It's challenging, but not impossible and once you know the basics of how much of this and that you need, it gets easier!. Hope this helps :)Www@FoodAQ@Com
I think your making this up, because no doctor would tell someone they look "very pale!." They should of run a blood test on you!. Some people, because of health problems can't get enough iron form their food, so they need to take supplements!. A ballanced Vegetarian diet has enough iron for the average healthy person!. Www@FoodAQ@Com
spinach
i'm veggie and i don't have an iron defiency, whereas my brother who LOVES him a red meaty bloody steak is anemic, he has to take lots of pills!. meat is not necessarily a good source of iron!.Www@FoodAQ@Com
i'm veggie and i don't have an iron defiency, whereas my brother who LOVES him a red meaty bloody steak is anemic, he has to take lots of pills!. meat is not necessarily a good source of iron!.Www@FoodAQ@Com
Iron: beans, nuts, red fruits, green vegetables!.!.!. want more!?
There are LOTS and LOTS of Iron in Nature, for us humans to eat, without having to kill any brother to eat their meat!!!
Don't worry!!!Www@FoodAQ@Com
There are LOTS and LOTS of Iron in Nature, for us humans to eat, without having to kill any brother to eat their meat!!!
Don't worry!!!Www@FoodAQ@Com
There is iron in meat, as well as protein!. I'd do a google search for iron containing foods, or take vitamins!.Www@FoodAQ@Com
You can get iron in vitamin form!. Www@FoodAQ@Com
I'm not a vegan, but you should check your local store for iron supplements!. It should be with the vitamins!.Www@FoodAQ@Com
Spinach contains a lot of iron!.
And meat is mostly protein!.!.!.i guess some iron as well!.!.!.and other stuff!.Www@FoodAQ@Com
And meat is mostly protein!.!.!.i guess some iron as well!.!.!.and other stuff!.Www@FoodAQ@Com
iron pills!? my sister has to take those but she's not a vegetarian!. are you anemic, maybe!?Www@FoodAQ@Com
you don't need supplements
just eat every veggie and frui and nuts and beans and tofuWww@FoodAQ@Com
just eat every veggie and frui and nuts and beans and tofuWww@FoodAQ@Com
Green leafys like spinach!.Www@FoodAQ@Com
Peas, beans, eggs etcWww@FoodAQ@Com
spinachWww@FoodAQ@Com
Eat more carrots,leafy greens,and beans!.Www@FoodAQ@Com