vegetarians: where do you get your Iron?

What foods do you eat to meet your requirements? Do you supplement?

Replies

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

Spinach, beans, don't supplement iron is always perfect at the docs

singingflutelady

Only supplement if you know for sure you are deficient from a blood test and a doctor tells you to

ChicagoVeggie

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

Leafy greens and purses.

Gallowmere1984

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

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

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

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

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

oats, leafy greens, lentils, legumes,

VeganValour

Oats, beans and greens.

No supplement, the only thing I supplement is B12

fishshark

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

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

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

Great! Thanks for the ideas everyone

JustMissTracy

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

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

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

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

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

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

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

NewGemini130

Cook in a cast iron pan. Gives your food an iron boost (really).

Karb_Kween

Mushrooms

robininfl

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

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!