How can you maintain good iron levels on a diet without red meat and chicken?!
How can you maintain good iron levels on a diet without red meat and chicken?
Fish is great for protein but what about iron? I have read that the levels are quite low. We eat a lot of oatmeal, dried mango, nuts, whole-wheat sprouted grain bread but lately with my wife's work schedule we have been eating a lot of bagels and coffee from Tim Horton's, crackers, cheese pizza and french fries on the go.
Answers:
Spinach
Try taking an iron supplement. Maybe go to your doctor and see what they suggest.
Take an iron supplement pill. That's what I have to do.
Brocolli or spinach, both are chock-full of iron.
Eat ya's spinach, popeye.
Females need iron but males should not normally add iron to their diet unless they are bleeding alot.
Plenty of pulses (lentils etc), green veg (spinach, broccoli), and drink orange juice (or consume vitamin c) with your meals as vitamin c helps bind iron in your blood. Avoid drinking milk with/around meal times as that does not help iron bind very well
Leafy green vegetables are probably the best source of iron in a vegetarian diet, and you can make some tasty dishes with spinach and ricotta (pasta type dishes like lasagne etc). I have heard eggs also contain iron and as far as protein goes, beans are probably your best bet.
Iron suppliments and green veggies. This may help: Ultimate Health http://pammitch07.vh714.hop.clickbank.ne...
Dark green vegetables have iron. So do shellfish...clams, oysters, mussels, and the like.
Oops! This is in the vegetarian section. So the latter part...is for anyone who's not vegetarian, but cutting down on their red meat.
Only if you go "nuts".
http://www.nutgrowers.org/
BLACK BEANS, SPINACH, WATER GRASS, BEETS, CARROTS, COLLARD GREEN.
Most vegetarians will not get enough iron w/o taking a supplement. Most of the iron in vegetables (spinach, etc) is poorly absorbed because of the fiber content.
Your current diet does not sound too healthy. What about yogurt on the go, or sandwiches like tuna, peanut butter, cheese, etc. Tim Horton's has good sandwiches too.
Good luck.
A lot of the answers about iron supplements are correct. It wouldn't hurt to have a bottle of B12 in the house.
Also, lunches should be packed ahead of time, when trying to maintain a diet.
Have you been craving ice? Studies show that chewing ice is one sign of an iron deficeincy.
And yes, fish is a good source of iron. It also helps the neurons in your brain connect faster, which allows for better memory and information retention. The Omega 3 fatty acids in more oily fishes are also good for the skin and hair as well as the digestive system.
Shellfish (clams, oysters, mussels) are good sources, as are nuts (especially almonds), beans, and dark leafy greens. Iron supplements are generally not recommended unless your doctor advises them for you. Adult men and postmenopausal women have to be more careful about iron overload.
To increase iron absorption, you can try the following:
- Cook food in an iron pan
- Eating vitamin C with non-meat sources of iron
- Don't drink tea or coffee with iron sources--this can decrease absorption
- Don't eat calcium sources with iron
Beans, Green vegie
Leafy greens are a good source of iron and so are blackcurrants.
I am Vegetarian since childhood, never took any supplements & never had any problems with iron or others.
Make sure your food is whole and natural and try to avoid too much cooked stuff & you won't have problems.
Generally sprouts & fresh, uncooked vegetables & fruits are rich in vitamins and if you don't lack vitamins your body can absorb minerals much better. If you don't upset your intestinal flora with sweets, cooked stuff, saturated fats and animal proteins, your good microbes will also produce Vitamin B12 for you.
Add the wonderful world of GREENS to your diet, Spinach, Swiss Chard, Beet Greens, Kale, dark lettuces..all have lots of Iron. Sounds like you need a fresh veggie boost to your diets anyway.
My husband cooks too so we are never ate the mercy of my work schedule. Cooking is a learned deal just like anything else..he didn't take it up until he was in his 50's. Anyone can cook. It will make a great diffrence in your busy lives. PLUS. Men who cook are SEXY! ;-}