Iron as a Vegetarian

KaroshiQueen

Issues like Celiac's or IBS can interfere with iron absorption even if you're getting it in your food. Regular bloodwork is the only way to know. I found out I'm severely anemic and had no idea, but apparently I'm not absorbing much iron or b vitamins even when I eat then in food. I take Hemaplex daily, a vegetarian supplement formulated specifically for blood health. I also get B-complex injections 1x/week. If your hemo levels are normal, try to eat the veggie suggestions above, but a lower-level supplement (Hemaplex is 5X daily iron RDA) would probably give you a decent safety net.

yayamom3

Pumpkin seeds! Nutritious on so many levels--great source of iron, protein and fiber.

rbfdac

I recently had to start taking a multi vitamin-- I should have been taking it all along, but before I started this lifestyle change, I got plenty of iron from all of the other stuff I used to eat. I noticed recently that I felt weak and my heart would beat faster and I would feel shakey. I had slight anemia when I was younger and this is how I would feel.

I noticed that I felt this way and then realized that in just the last week I stopped eating spinach in the large quantities that I normally did (ran out and couldn't go to the store). Now I'm back on the spinach and taking the vitamin and feel much better!

AliceDark

I wouldn't trust the iron information on most of the entries in the MFP database, unless they're entries that were actually created by MFP (they're the ones without asterisks) or unless you're verifying that the nutritional information is correct. Most users will enter the calories and the macronutrient information, but everything else is hit-and-miss if the entry was created by a user.

Neritel

check out the nutrion profile of chia seeds: http://www.myfitnesspal.com/food/calories/96605328
they have a lot of omega 3 and really a lot of calcium, iron and protein. They gel up with liquids, so apart from putting them on soup or in yoghurt, cerials etc, you can make chia seed "puddings" or thicken up dressings.
I made a pudding the other day with a blend of almond milk, banana and absorice strawberry protein powder. Try googling "vegan chia seed pudding"

SkepticalOwl

I eat Total cereal. 100%DV/serving of Iron and a lot of other things.

eat_hike_b33r

I was a vegetarian for 15 years and my iron was always on the low end no matter what I ate and the supplements bother my stomach/GI...

Even now I eat meat maybe once per week, I eat loads of iron rich vegetarian sources and take an iron supplement 2x per week and my blood levels only moved up from the 'deficiency' category to the 'probable deficiency' category...

I think some people are less capable of absorbing non-heme iron (or iron in general) so keep an eye on it and ultimately I think a lot comes down to how you feel... even in the 'normal' range, many women still feel tired and benefit from being a touch higher than 'normal'.
Good luck!

blukitten

I am anemic and take a daily iron and vitamin C supplements. But I have also researched iron rich sources some that I have found are:

Oysters - non vegetarian of course
Lentils - really good source even in just one cup
Spinach- is a good source for the calories consumed but isn't the best source if you only care about iron content

ETA- Pumpkin Seeds-- another great vegetarian source- I keep a jar of pepitas on my desk

Mcmilligen

If you don't need more iron (according to your doctor) then do not supplement it. I just caution towards this because excess iron can cause your cells to age faster than is natural. Stick to foods rich in iron naturally, and if you have a heavy menstrual cycle, then ask your doctor whether it would be safe to supplement around then. That is the main cause of anemia in women.

melimomTARDIS

I'd eat a cup of total cereal with an 8 oz glass of orange juice a few times a week if I had issues. That is what my doctor recommends.

I eat fortified breakfast cereal 3x a week or so, and take a multivitamin with iron in it everyday. My bloodwork looks great.