iron-ful food help?!?!
please give meals or food or anything PLENTIFUL IN IRON and WITHOUT MEAT i will eat anything pretty much! thank you so much!
Answers:
First off, a multivitamin pill daily always helps.
- Spinach (eaten with citrus to help absorb iron)
- Legumes (lentils being one of the best)
- Fortified cereal/breads (Product 19 is a great cereal with iron, eat one cupful and you're good for the day)
- Nuts
- Tofu
- Quinoa
- Soybeans
- Most green leafy veggies.
Good luck :)
Vegan
Molasses (the blackstrap variety)
Broccoli and Brussels sprouts
Spinach, parsley and other green, leafy vegetables
Lentils, chickpeas, kidney beans and other legumes
Tofu, tempeh and other soybean products
Kelp and other seaweed
Yeast extract spreads, such as Marmite
Licorice (probably because of the molasses content)
Some fortified breakfast cereals
Dried fruits
Also, some things will hinder your body's absorption of iron: caffeine (or, I've read somewhere else, tannic acid), excess calcium.
Vitamin C will help you to absorb more iron from your food, especially if consumed at the same meal. So, a wedge or two of lemon with your broccoli and lentil casserole, or a glass of fruit juice with your spinach and tofu pastizzi, or half a grapefruit with your fortified cornflakes.
Cooking with iron pots, instead of aluminium ones, will also contribute a tiny amount.
Vegan!
*Soy: soybeans, tofu, tempeh, soy yogurt...
*Legumes: Kidney beans, black beans, lima beans, chickpeas, blackeyed peas, lentils, cannelini beans, green beans, split peas etc
*Dark leafy veggies: Spinach, swiss chard, kale, collard greens, brussels sprouts, broccoli, turnip greens, asparagus etc
*Nuts and seeds: almonds, cashews, hazelnuts, macadamia, pistachio, pine, brazil nuts, sesame seed, sunflowers, pumpkin seeds.
*Grains: millet, quinoa, whole wheat, fortified oatmeal.
*Blackstrap molasses.
*Fruits: dates, peach, nectarines, plum contain iron while orange, zucchini and fruits/veggies high in vitamin c, tomatoes, red peppers and cantaloupe, watermelon can help absorb iron.
Vegan.
eggs, all beans, green leafy vegs, whole grains, soybeans, sesame seeds, prunes, pumpkings, lentils, dates, kelp, beets and avocados.
You need vitamins to be able to absorb iron; otherwise, even though you take in enough iron, you'll still be anemic. You need copper, manganese, molybdenum, vitamin A, and the B complex vitamins + vitamin C will increase iron absorption by 30 percent!!! Do not eat Calcium rich foods and iron rich foods at the same time: calcium inhibits iron absorption.
Do not take iron supplements unless you are diagnosed anemic, because too much of it encourages bacteria to grow quickly in the body.
Fruits and Vegetables High in Iron:
http://www.healthaliciousness.com/articl…
Also, don't forget about dark chocolate. ^_^
