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Discussion Starter · #1 ·
Heylo<br><br><br><br>
I have recently had bloodtests and the results concluded that I have a high iron deficiency (moderate anemia). I'm vegetarian and I was wondering if anyone knew any good iron substitutes for red meat or even any recipes that will help to increase my iron intake.<br><br><br><br>
Thanks muches..<br><br><br><br><img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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You're in Australia, right?<br><br><br><br>
I get my iron from baked beans (Heinz no-added-salt). I can't recall how much a tin provides, but it's definitely over the recommended daily amount (I can easily go through a tin in one day).<br><br><br><br>
As far as I know that's been my main source of iron for the past decade (even then I don't eat them EVERYday).... and my last blood test (a year or two ago) indicated my iron levels were fine (so much for the "can't get iron on a veg*n diet" crowd).<br><br>
Of course as I'm male I don't have a monthly loss of blood..... that could play some part in it.
 

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MOLASSES is packed with iron I think, a Pure & Simple source!!! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> (unrefined such as it usually is) ...which should make it okay for vegans in most cases~~ most certainly!!!
 

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Discussion Starter · #4 ·
Hrmm..<br><br><br><br>
I do eat baked beans quite a bit (twice a week anyway), but is there anything else that can help? I guess the monthly loss of blood would make a difference to my iron levels which is why I gotta keep 'em up. Btw, yes Kurmudgeon I am in Australia. <img alt="" class="inlineimg" src="/images/smilies/tongue3.gif" style="border:0px solid;" title=":p">
 

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Green vegetables.<br><br><br><br>
I sometimes ad a bit of lemon juice to help the iron absorbsion.<br><br><br><br>
If your level is too low, why don't you take a supplement for a while ?
 

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So Good "Essentials" soy milk has about 18% daily recommended intake per 250ml.<br><br>
Tempeh also has iron, about 2mg per 100g, I think (not sure what % of daily recommended intake that is).<br><br>
And "Australian juice" has one orange juice variety that includes iron (there are other juices with iron too).
 

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blackstrap molasses! THat's one of my sources of iron! And, health is weath "buffallo wings" are loaded with iron.
 

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dried apricots, dried figs, almonds, theres also a museli bar (can't remember the name now in aus) something like 'soy and calcium bar which provided the r.d.i for both calcium and iron. Spinach and other green veggies. Also lentils and if you havn't already switch to wholegrains (its only a small amount but worthwhile).<br><br><br><br>
Try to increase your vitamin c levels especially with meals that contain diary. Orange juice can be great for that.<br><br><br><br>
Also be aware that dairy decreases iron absoption. So either get rid of it altogether or avoid when consuming foods hire in iron.<br><br><br><br>
You might also want to check out the below vegetarian web site for recipes hire in iron:<br><br><br><br><a href="http://www.sanitarium.com.au/recipe/recipes.do?cat-id=306" target="_blank">http://www.sanitarium.com.au/recipe/....do?cat-id=306</a><br><br><br><br>
Good ol sanitarium!
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block"><i>Originally posted by blueserendipity</i><br><br><b>theres also a museli bar (can't remember the name now in aus) something like 'soy and calcium bar which provided the r.d.i for both calcium and iron.</b></div>
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<br><br><br>
The "Wallaby Bar Soy & Calcium"?<br><br>
No GMO, 100% RDI iron/calcium/vitamin C, low fat, dairy/gluten free, no added sugar, high fibre, no artificial colours/flavours/preservatives, contains Omega 3 fatty acids (I have the package of one here with me now).<br><br>
It's also a product of Australia (they're on the North Coast of NSW, Byron Bay).<br><br><br><br><a href="http://www.energyproducts.com.au/" target="_blank">http://www.energyproducts.com.au/</a>
 

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Discussion Starter · #11 ·
Sources of Iron:<br><br><br><br>
Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, seitan, Swiss chard, tempeh, black beans, prune juice beet greens, tahini, peas, figs, bulghur, bok choy, raisins, watermelon, millet, and kale.<br><br><br><br>
1 cup cooked soy beans - 8.8mg<br><br>
1 cup cooked lentil - 8.6mg<br><br>
2 tablespoons blackstrap molasses - 6.4mg<br><br>
1 cup cooked kidney beans - 5.2mg<br><br>
1 cup cooked chickpeas - 4.7mg<br><br>
1 cup cooked Swiss chard - 4.0mg<br><br>
1 cup cooked lima beans - 2.3mg<br><br>
1/8 medium watermelon - 1.6mg<br><br>
1/2 cup cooked kelp - 42mg<br><br>
1 cup bran flakes - 11mg<br><br>
1/2 cup cooked tofu - 6.6mg<br><br><br><br>
As already pointed out, eating food containing vitamin C along with foods containing iron, increases iron absorption. I believe, that I once read that eating iron and zinc at the same time causes a conflict over absorption. I'm not sure on this though, I couldn't find anything on a fast look in my files, but may be something you would like to check into.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block"><i>Originally posted by Kurmudgeon</i><br><br><b>The "Wallaby Bar Soy & Calcium"?<br><br>
No GMO, 100% RDI iron/calcium/vitamin C, low fat, dairy/gluten free, no added sugar, high fibre, no artificial colours/flavours/preservatives, contains Omega 3 fatty acids (I have the package of one here with me now).<br><br>
It's also a product of Australia (they're on the North Coast of NSW, Byron Bay).<br><br><br><br><a href="http://www.energyproducts.com.au/" target="_blank">http://www.energyproducts.com.au/</a></b></div>
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<br><br><br>
thats the one<br><br><br><br>
and their not too bad taste wise as well
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block"><i>Originally posted by Kurmudgeon</i><br><br><b>And never forget...... PILLS PILLS PILLS.</b></div>
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<br><br><br>
Kurm - for a second, reading this post, along with your sig and the 'Horrible Thought' thread in the Veggie Patch triggered the alarm bells in my head! <img alt="" class="inlineimg" src="/images/smilies/wink3.gif" style="border:0px solid;" title=";)">
 

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Discussion Starter · #17 ·
I take a supplement called spatone in a glass of oj on an empty stomach, it is a natural spa water with really high bioavailabilty of iron and unlike most iron supplements has no nasty sideeffects. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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when i thought i was having problems with iron deficiency i started drinking prune juice (if you add some orange or citrus-y juice to the prune juice it tastes waaayy better). if i were you i would avoid taking supplements for things that can be easily attained through a change in diet. pills are too often "prescribed" for problems that result in poor diet.<br><br><br><br>
try to eat more leafy greens (red chard is amazing by the way.. so delicious) and other things recommended on this board.<br><br><br><br>
xoxo
 

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Discussion Starter · #20 ·
Iron supplements are horrid on your stomach. I was anemic or borderline for the first 18 years of my life and had to endure supplements and tonics until they discovered I just don't absorb those pills well.<br><br><br><br>
Some notes:<br><br><br><br>
If you're a vegan and low on iron, you're probably low on B-12 too. Bump up your amount of B-12 just in case.<br><br><br><br>
Zinc and iron supplments shouldn't be taken together, but a multivitamin is fine. The multivitamin is tailored properly for all the nutrients to be absorbed as much as possible. Food wise, many foods high in iron are also high in zinc. But nature has a way of balancing.<br><br><br><br>
If you drink black tea, stop. If you must have it, drink it well after you've eaten.<br><br><br><br>
Little to no dairy with high iron foods. Get your calcium from other sources or have your dairy not with meals.<br><br><br><br>
Have a citrus fruit with every meal.<br><br><br><br>
Cook in cast iron pans, if you have it. If not, don't worry. It just helps add a little.<br><br><br><br>
Spread 1tsp blackstrap molasses on your toast, along with the peanut butter and jam.<br><br><br><br>
Veg*ns possibly need a higher amount of iron. Aim for 125% of your dairy requirement of iron, instead of 100%. Women need 14.4 - 34mg of iron daily. Try aiming for the middle ground.<br><br><br><br>
Yves porducts are fortitifed with iron. So are a number of cereals.<br><br><br><br>
Spinach is NOT a source of iron or calcium. Only 5% of it gets absorbed into your body.<br><br><br><br>
Some iron amounts:<br><br>
Navy beans (those used in baked beans), 1 cup - 5mg<br><br>
Lentils, 1 cup - 6.6mg<br><br>
raw kale, 1 cup - 1.1mg<br><br>
cooked Quinoa, 1/2 cup - 2.1mg<br><br>
pumpkin seeds, 1/4 cup - 5.2mg<br><br>
dried figs, 5 - 2.1mg<br><br>
blackstrap molasses, 1 tbsp - 3.6mg<br><br>
*I don't include tofu, as it's iron varies widely with the brand.<br><br><br><br>
I hope that helps.
 
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