Iron as a Vegetarian

natpalit

Hey,

I am vegetarian, have been for a few years. Since starting using MFP I have noticed that I am getting next to no iron most days. I had a blood test done recently, and my iron levels were supposedly fine, but I still worry because MFP tells me I am getting barely any.

My diary is open, I would appreciate suggestions, as to how to get more, and also, if people think there are foods where the nutritional data which has been inputted has perhaps not included the iron content, thus the low totals?

Thanks in advance guys!

DanaDark

There are many ways to get iron in your diet. Green leafy vegetables is just one. If your doctor says your levels are fine, go with that as opposed to what an automated calculator on an online site tells you.

If you feel the need, you could take a supplement.

myfitnessnmhoy

Iron is commonly found in green leafy vegetables (especially spinach).

Here's a more specific list of iron-rich foods with a vegetarian diet in mind.

http://www.livestrong.com/article/209812-list-of-iron-rich-foods-for-vegetarians/

ka97

Just started tracking that myself, though I'm really trying to get into the habit of a daily multivitamin. The few things I have found are spinach (I would imagine other dark leafy greens as well), beans, and some cereals (for me - wheat flakes and grapenut flakes).

ipsamet

I'm a vegetarian and I take a daily multi-vitamin which has 50% of my iron for the day. That plus some dark green veggies, and I'm always over. That being said - I agree with what danadark said. If your doctor says your fine, I would trust them! Nothing wrong with a little extra spinach and kale in your diet, though

SomeoneSomeplace

I wouldn't worry much until your doctor does. Perhaps just take a multi vitamin with iron during that lovely time of the month when your iron levels are lower.

I'm anemic and they are a God send! Otherwise I am too tired and can't get out of bed for a week a month.

Onesnap

my favorite website with balanced vegetarian recipes is www.dailygarnish.com

mamaclose

Blackstrap molasses is a good iron source as well.

secretlobster

I wouldn't worry much until your doctor does.

Wholeheartedly disagree. 1) Most young people don't regularly get a full panel of blood work 2) You are your own best defense in terms of preventative medicine

BuffyEat2Live

Multi-grain cheerios are LOADED with iron! Just a tip, in case you have the calories for a bowl of cereal, it's an easy and tasty way to get some more iron in.

And of course green leafy veggies...

Drizap

some oatmeal has 50% daily recommended iron per serving

kayemme

you can also cook in cast iron.

TrimAnew

I'm not a vegetarian, but I do know that in addition in what you eat, how you cook it can affect how much iron you get. I've slowly expanded my collection of cast iron cookware and they are awesome! (All mine are pre-seasoned from Lodge Logic). When you cook with cast iron, some iron leaks into the food. For most people this is completely harmless or even good for you, especially if you are a female near your time of the month. Cast iron is cheap, lasts forever, conducts and holds heat well, is oven and stove top friendly, and is easy to care for once you get the hang of it. (ie: clean and dry it promptly so that it doesn't rust, or else you have to re-season it). It's heavy though, so just don't drop it on a toe.

I didn't get my cast iron for the extra iron in my diet, but it is a nice bonus. I just got it because I had one piece and liked it, and started to replace some of my other non-stick pans with cast iron as the old non-stick ones wore out.

Enameled cast iron is easier to care for, but doesn't leak iron into your food. If you want your pan to leak iron, use non-enabled and just keep it well seasoned. Plus enameled is expensive.

Only a few very uncommon medical conditions make extra iron a bad thing, so unless your doctor tells you to avoid extra iron, cooking with cast iron is an easy way to get a little boost.

t1sh

As a vegetarian I also tried tracking Iron on here and quickly realised that most products in the database (that I came across) do not contain iron info. If you have the time you can enter the foods including the iron info yourself as you go along . Personally , I just stopped tracking it . (I'm pretty confident I get enough of it in my food and I'm sure my body will let me know if this changes)
Anyway , as the Dr. says you're good then you're probably eating the right things already . Taking a supplement when you don't need too 'may' result in you getting too much iron (side effects including , constipation and nausea ) If you're still concerned , go back and see your doctor xx

SomeoneSomeplace

I wouldn't worry much until your doctor does.

Wholeheartedly disagree. 1) Most young people don't regularly get a full panel of blood work 2) You are your own best defense in terms of preventative medicine

I guess you have a point. But if he doctor is saying she doesn't have low iron perhaps an additional supplement isn't needed. Mine makes me sick to my stomach/my heart race quite often so I was simply suggesting she could avoid that if it wasn't absolutely necessary since he doctor says medically her iron levels are fine.

But I suppose it is best to stay ahead of the game.

Anna800

My friend is anemic so I researched this for her and found out that most vitamins are not absorbed completely by your body but a better brand is New Chapter. Also found out that the iron in spinach is not easily absorbed by our body, and that you should eat a vitamin C rich food when eating Iron rich food to help with absorption.

You can buy oatmeal that have iron added to it. Take a spirulina vitamin, it's a type of algae. Other sources:
green leafy vegetables
tofu
beans

swisspea

Often iron isn't listed in the nutritional information, it's not on any products in the country I live. Therefore, when the items are added to the database, many may not have iron (or other nutrients) stored. I take a 50% iron supplement (I dont eat meat, but I do eat fish about 1 day a week) on the days that I don't eat fish. If your doctor says your fine, than you probably are.

davidr730

If you had blood work done and your levels are within acceptable parameters that's great. Whatever you are eating is nutritionally dense enough in iron. The blood don't lie!

MeanSophieCat

If you have had bloodwork done and your iron is normal than you should be ok. I think alot of it is just genetics anyway. I have slightly low iron (I'm like .5 from where I need to be) and it takes me two iron supplements and an iron rich diet to just get to normal.

DKing33

Dried fruits are also a good source of iron.

pdworkman

Well . . . where are your beans and vegetables?

Your whole grain products should have some iron in them as well, iron isn't included in all nutritional labels/recipes. So you are not seeing everything that you are eating, but you do need to start adding some greens, beans, and other veggies into your diet!

Monny287

A serving of Cream of Wheat has about 60% of the iron you need in a day. Beans are a great source of iron, as are seeds and nuts, and tofu. You can also get iron-fortified cereal, orange juice, and bread.

jillianlovesyarn

I wouldn't worry much until your doctor does.

Wholeheartedly disagree. 1) Most young people don't regularly get a full panel of blood work 2) You are your own best defense in terms of preventative medicine

I guess you have a point. But if he doctor is saying she doesn't have low iron perhaps an additional supplement isn't needed. Mine makes me sick to my stomach/my heart race quite often so I was simply suggesting she could avoid that if it wasn't absolutely necessary since he doctor says medically her iron levels are fine.

But I suppose it is best to stay ahead of the game.

Seriously? In general, it is not a good idea to deplete your stores of a vitamin or mineral. For people who aren't anemic or haven't been eating an iron-poor diet for a period of time, a well-rounded diet can take the place of supplementation. There are some supplements that many consider far more gentle (e.g., Floradix/Floravital, Garden of Raw, etc.) for people who have not quite reached the level of medical intervention who may need more of a boost than diet can give them.

Despite the fact that omnis like to ask veg*ns where they get their iron, it is abundant in plant-based sources. Heme iron (animal source) is, however, absorbed better than non-heme iron. As others already mentioned, greens and beans are fantastic sources. Quinoa is another great source. Vitamin C boosts iron absorption so having either some citrus or other vitamin c-rich food alongside your food-based iron or iron supplement is a good idea. Calcium can decrease iron absorption so you really don't want to have your big iron-rich meal alongside a lot of dairy, for instance (see also the problem with solely relying on greens for iron).

natpalit

Hi everyone,

Thanks for all the help and suggestions. I guess the reason for my concern is because I don't regularly eat things like spinach/broccolli, maybe just once a week. I guess I must be getting my iron from iron fortified foods, like bread.

Was very interesting to learn that cooking in cast iron can add iron to food, as well as that quinoa contains iron, and that calcium inhibits absorption. I shall bear this all in mind.

Thanks again.

pdworkman

I haven't seen anyone mention that Vitamin C promotes iron absorption as well. So citrus, tomato sauce, or peppers at the same time as your high iron foods or in your iron cookware will give you even more.

PeaceCorpsKat

Lentils and leafy greens. You can also cook in cast iron, in the book Where There is No Doctor it recommends that.

I will say this though, you need an acid to help you absord bit - so eat your leafy greens with lemon juice or tomato.

shaylan_

I eat loads of spinach, but also get a decent amount of iron from peanut butter, soymilk, and beans. I have to watch mine because I become anemic very easily.

RavenhairedWoman

I haven't seen anyone mention that Vitamin C promotes iron absorption as well. So citrus, tomato sauce, or peppers at the same time as your high iron foods or in your iron cookware will give you even more.

^^^^^ This! I was going to bring up this point as well .

pdworkman

For those of you who are anemic, or find yourselves always borderline, please consider getting tested for celiac disease. It doesn't matter how much iron you're eating if you are not able to absorb it due to celiac disease. Other food intolerances may also come into play; I know I was always anaemic until I gave up meat!

shaynak112

I take an iron supplement about once a week.
But besides that, to get iron:
- green veggies (spinach, bok choy, broccoli all seem to have a good amount)
- fake meat (like fake hot dogs/sausages/burgers) usually have iron in them - but they aren't necessarily "healthy"
- beans
- nuts
Oats and rice have a bit of iron in them as well.

Little amounts add up.

I don't get a lot of iron, but I get enough. Feel free to add me, my diary is open to friends only

kcd1961

Sorry to jump in so late - but by my calculations, the iron DV in MFP is out by at least a factor of 10 on a lot of iron rich foods.