aneamic.. veg foods or iron?

Question

.. I have only been a vegetarian for 2 years and already my iron level is at 7 and so the doctor says im aneamic and to eat red met... but obvisouly im not going to.. so what other foods can i eat and is it possible to get my iron level back up or will i need an iron transfusion??

Answer 1

Iron is the least plentiful nutrient in the typical Western diet and anaemia is fairly common in the UK particularly in female vegetarians. Females can require at least twice the amount of iron than males, particularly at child bearing age and during periods.

Iron exists in two forms. Haem iron only exists in animal tissues, whilst non-haem iron is present in plant foods. A mixed omnivore diet distributes around 25% of non-haem iron. But haem iron from meat makes up the rest of the 75%. To complicate matters more non-haem iron from plant foods is less easily absorbed by the body than is haem iron. This is why it is vitally important that vegetarians make a conscious effort to keep their iron levels well stocked.

Here's how: Some natural chemicals in plant foods can actually inhibit iron absorption into the body (as can tannin in tea). So it's important that you accompany iron-rich plant foods with Vitamin C which greatly increases the absorption of non-haem iron. Foods rich in Vitamin C include citrus fruits, green peppers, potatoes and fresh leafy green vegetables. Citric acid, sugars and alcohol can also help promote iron absorption.

Many vegetarians do not eat nearly enough fresh green leafy vegetables. A side plate per person of steamed broccoli, spinach, mixed green salad or other iron rich vegetables should always accompany a main meal... and remember to eat such foods with an accompaniment of Vitamin C enriched foods or drink which help absorb this non-haem iron.

Note: if you take an iron supplement such as Floradix wash it down with a few sips of fresh orange juice (or eat an orange)

Iron food

Bran Flakes
Prunes
Chick Peas
Dates
Spinach
Cabbage
Apricots (dried)
Figs
Tofu
Beans
Pulses
Parsley
Molasses
Millet
Wholegrains

this is a good website ..please check it out ..

take care :)

http://www.veggieglobal.com/nutrition/minerals.htm#minerals

Answer 2

I assume that you are female.

I also assume that your doctor investigated other causes of anemia?

Menstruating females lose blood every month. You probably do need to supplement with iron. If you are a strict vegan you should probably supplement with vitamin B-12 also. Low folic acid can cause anemia also.

Poor kidneys can also cause anemia since the kidneys are very much involved in the production of red blood cells.

The iron in veggies are not processed as well by the human body as the iron in meat sources such as liver.

Doctors often look at the size of your red blood cells. Small cells indicate lack of iron. Larger cells appear to indicate lack of B-12 or folic acid. But, any combination of low iron, vitamin B-12, folic acid can combine and the size of your red-blood cells can look normal. Some doctors stop there when doing "routine" check-ups. Ask what your B-12 levels and folate (folic acid) levels are. You diet can be adjusted and supplemented to achieve better levels if needed.

Answer 3

Besides iron supplements, try cooking your food in a cast iron skillet; I saw somewhere that cooking with cast iron will add a small amount of iron to your food. I was anaemic as a child and am borderline today, so for me cooking in a cast iron skillet is easier than swallowing pills (in the interest of disclosure, I am not a vegetarian). Try both the pills and the skillet, and find out which foods have high iron content so you can incorporate them into your diet.

Answer 4

I can recommend a supplement called Spatone - it's not a tablet but a natural mineral water that is very high in iron. You just drink a sachet a day. It tastes a bit rusty - but you can add it to juice to mask the taste. It really works as I managed to boost my iron levels when pregnant to the amazement of my midwife. You can get Spatone from Boots.
Another tip is to eat iron-rich foods at different meals to cereals and dairy products, as they can impair absorption of iron. So no spinach on your cornflakes!

Answer 5

Sounds like you need to eat your leafy greens and more legumes. You can get plenty of iron from eating vegetarian, but you have to eat a balanced diet. In the short term, take iron supplements, but start eating more lettuce, broccoli, spinach, etc. You should be fine if you do this.

Answer 6

Go to the vitamin store and buy vegetarian iron capsules. Or, eat "Total" cereal every day. When you take iron or eat an iron rich meal, don't eat calcium rich foods at the same meal, it inhibits absorption. Do take your iron with vitamin C rich food or drink. This enhances absorption.

Answer 7

Eat those green leafy veggies like broccoli, asparagus, bitter melon, and back it up iron vitamins. Ferrous Sulfate is the generic brand.

Answer 8

Actually, if you visit your local health store, or drug store, you can obtain iron suplements that will help some. Although, I would recommend that you take in some form of protien (fish?) as it is essential for muscular health.

Answer 9

Drink Guiness loads of iron in it..

Answer 10

There are some veges like broccoli and bok choy, but also spinach, chick peas, tofu & soy, and pumpkin seeds.