vegetarians: where do you get your Iron?

crimsongrey
crimsongrey Posts: 329 Member
edited November 13 in Food and Nutrition
What foods do you eat to meet your requirements? Do you supplement?

Replies

  • PennWalker
    PennWalker Posts: 554 Member
    I don't take an iron supplement. My iron counts are always way over the MFP requirement. The biggest iron for me comes from oatmeal and lentils, but small amounts are also in peas, olives, and many other vegetables.
  • littlechiaseed
    littlechiaseed Posts: 489 Member
    Spinach, beans, don't supplement iron is always perfect at the docs
  • ChicagoVeggie
    ChicagoVeggie Posts: 18 Member
    If I recall correctly, vitamin C helps with iron absorbtion. Since veg*ns tend to have higher vitamin C intake, the lower iron intake is usually negated.
  • SarahLascelles1
    SarahLascelles1 Posts: 95 Member
    Leafy greens and purses.
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    I'm not vegetarian, but almost all of my iron comes from vegetarian friendly sources: oats, spinach, pumpkin, casein powder, peanut butter, almond butter.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    I take an iron supplement based on my doctor's advice due to my lower iron levels (I took it even before I was vegan because I'm a regular blood donor and a runner). I get most of the rest of my iron from beans and fortified foods like flour and protein powder.
  • avskk
    avskk Posts: 1,787 Member
    I'm not a vegetarian, but I have chronic anemia and eat red meat sparingly. I eat lots of dark leafy greens, but I'll be honest -- most of my iron comes from a supplement. I did just discover (this morning) that rice Chex have an awesome amount of iron!
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    janejellyroll wrote: »
    I take an iron supplement based on my doctor's advice due to my lower iron levels (I took it even before I was vegan because I'm a regular blood donor and a runner). I get most of the rest of my iron from beans and fortified foods like flour and protein powder.

    They allow you to donate blood with low iron?
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    singingflutelady wrote: »
    janejellyroll wrote: »
    I take an iron supplement based on my doctor's advice due to my lower iron levels (I took it even before I was vegan because I'm a regular blood donor and a runner). I get most of the rest of my iron from beans and fortified foods like flour and protein powder.

    They allow you to donate blood with low iron?

    It isn't low now because I supplement and focus on meeting my iron goals through food. It's borderline, usually, without it. I would say about once or twice a year I do get deferred due to a low rate on my iron test prior to donation. It's not like a clinically low iron level like I know some people face -- I didn't write that very clearly.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    oats, leafy greens, lentils, legumes,
  • VeganValour
    VeganValour Posts: 3 Member
    Oats, beans and greens.

    No supplement, the only thing I supplement is B12
  • fishshark
    fishshark Posts: 1,886 Member
    beans and leafy greens for me. I also try to get in vitamin c while im eating high iron foods. My levels vary depending on if im being "healthy" or eating like crap. When i was 9 they broke an artery while getting my tonsils out and it broke open 3 times after that. Lost 2/3 of mu blood and had to get a couple transfusions. Its never been the same since then.
  • Fayga
    Fayga Posts: 13 Member
    edited November 2016
    ChicagoVeggie wrote: »
    If I recall correctly, vitamin C helps with iron absorbtion. Since veg*ns tend to have higher vitamin C intake, the lower iron intake is usually negated.

    If you have higher C intake, your iron will be more readily absorbed... not negated.

  • Michaelxo444
    Michaelxo444 Posts: 225 Member
    I'm vegan but mostly through diet like beans, greens, ect and kelp is amazing for iron I like kelp granules sprinkle it on what ever has a TON of iron in it
  • crimsongrey
    crimsongrey Posts: 329 Member
    Great! Thanks for the ideas everyone :)
  • JustMissTracy
    JustMissTracy Posts: 6,338 Member
    I'm not a vegetarian but I keep a close watch on my iron for other reasons and have found that my newest cereal find (Chex with Cinnamon) is LOADED with iron! My numbers on cereal eating days are way higher than on days where I eat anything else.
  • izzybbz
    izzybbz Posts: 5 Member
    Porridge oats every day for breakfast, broccoli and/or spinach most days as well. Had blood work done a few weeks ago and everything was perfect. Just find out which veggies/pulses/grains are iron rich and ensure there is a decent portion of a range of them in your diet every day!
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    I have been struggling with anemia, so I do have to take a supplement. I am monitored by my Dr. though. So if you feel good and have not had problems with low iron I suggest getting your iron from food. Lots of food loaded with iron.

    Spinach
    Sweet potatoes
    Peas
    Broccoli
    String beans
    Beet greens
    Dandelion greens
    Collards
    Kale
    Chard
    Tofu
    Beans (kidney, garbanzo, or white, canned)
    Tomato products (e.g., paste)
    Dried peas
    Dried beans
    Lentils
    Instant breakfast
    Corn syrup
    Maple syrup
    Molasses
  • steph2strong
    steph2strong Posts: 426 Member
    I'm not a vegetarian but i became anemic last year and therefore monitor my iron intake now. I was surprised to see that the cocoa powder i add to my shake gives me 30% of my recommended daily iron intake, go figure (2 TBSP, 40 calories). It also is a good source of antioxidants. Just add to oatmeal or yogurt or shakes or make hot cocoa.
  • phonerobot
    phonerobot Posts: 14 Member
    My iron levels were at 5 after two years of vegetarianism. I corrected that when I realized what protein and iron really are and how they are properly assimilated in the body. Http://electricfoodlife.com sums it up... I lost weight and now I understand how to get food groups for iron and protein efficiency.
  • LisaVeganBHScNutrition
    LisaVeganBHScNutrition Posts: 42 Member
    Nuts and seeds, dark green leafys like kale, silverbeet, spinach and broccoli, rocket, Brussel sprouts, legumes and other veggies like peas, green beans, mushrooms, eggplant, capsicums, sweet potato etc etc. Endless food. :) Herbs and spices are actually great for iron too also like turmeric, parsley, basil etc.
  • crimsongrey
    crimsongrey Posts: 329 Member
    fernt21 wrote: »
    I'm not a vegetarian but i became anemic last year and therefore monitor my iron intake now. I was surprised to see that the cocoa powder i add to my shake gives me 30% of my recommended daily iron intake, go figure (2 TBSP, 40 calories). It also is a good source of antioxidants. Just add to oatmeal or yogurt or shakes or make hot cocoa.

    Thanks for all the input! This is my favorite idea :smiley:
  • NewGemini130
    NewGemini130 Posts: 219 Member
    Cook in a cast iron pan. Gives your food an iron boost (really).
  • Karb_Kween
    Karb_Kween Posts: 2,681 Member
    Mushrooms
  • robininfl
    robininfl Posts: 1,137 Member
    I have eaten both vegetarian and omnivore (vegetarian for 20 years) and there was never any relationship between eating meat and anemia for me, personally. If you need to boost the hemoglobin, Floradix is the best supplement.
  • tierra85
    tierra85 Posts: 300 Member
    My iron levels have always been low, even before going vegan, so i take floradix with vitamin C. All other iron supplements give me a stomach ache except this one!
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