My 11 year old daughter has iron deficiency.We are vegetarians.What foods do you recommend?

Answer 1

I'm veggie too, and don't really agree with supplements, especially for kids - they don't teach them how to eat properly. I get my iron from lots of salad and veg - watercress, spinach, parsley, broccoli...I've been veggie for 12 years and have never had an iron deficiency.

Answer 2

There are plenty of good vegetarian sources of iron. Be sure that your diet has plenty of green, leafy vegetables like spinach, brussel sprouts, raisins. There are also some good grain sources of iron, like Cream of Wheat cereal and millett.

There are also plenty of vegetarian foods that have been fortified with iron. Check the label -- some chillis for instance have nice levels of iron in them.

Also be sure that you don't mix calcium / iron together. Calcium generally blocks the absorption of iron. Vitamin C, however, enhances the uptake of iron. So instead of drinking milk at a meal, have a glass of orange juice (just be sure you get your calcium during other meals).

When I was hard core vegetarian, I too went anemic. I found it necessary to take a vitamin that included minerals. Centrum worked great for me.

It takes some work to be a healthy vegetarian and some people have more trouble than others in obtaining iron, especially your daughter who may be eating more junk food. So you may have to supplement to get the desired levels.

Also check out http://www.vegweb.com for more information.

Answer 3

Being a vegetarian of some 17 years now, I have never had to watch my iron intake. Iron is blood related, this is your daughter - go and pay for a private consultation to ensure she has not got a blood disorder. At least the physician will be able to advise on diet too, better than seeking advice here....

Answer 4

How do you know your daughter has an iron deficiency? Your Dr should be able to give you all the diet and supplement advice you need - unless you are looking for meal plans to use them in?

Its important she is properly treated for this, I wouldn't consider just adding a few pepper etc to your diet adequate - I'd want her to be monitored to make sure this is resolved. Anaemia would be unpleasant, especially for a growing active child.

I'd suggest getting the facts from your Dr, then asking other questions here.

Answer 5

Iron supplements. It is also important to make sure she has enough B12 and Folate in her diet. It is true that green vegetables contain iron, but it is not as easy for the body to use as that found in meat. Many people are able to survive well on a vegetarian diet without becoming anaemic, however, and I'm sure that if your daughter wishes to remain vegetarian she will be fine taking supplements.

Answer 6

Years ago the one mineral pioneer women were not short of was iron, and it stumped doctors years later.
The reason was they they cooked in iron skeelets, with a certain amount of th eiron going into their systems.
Cook as many foods as possibnle in ironware.
Greens such as collards, turnips,mustard, spainasch are among the foods that contain iron.
An iron vitimin would probley be her best answer to an iron loss.
I found this online.
Iron
Iron is also found in nuts, whole grains, beans, and some vegetables, but this ... Cooking acidic foods (such as tomatoes) in iron pots adds iron to them. ...www.berkeleywellness.com/html/ds/dsIron.php - 17k - Cached -
Fruits are a great way to increase iron but leafy green veggies are still number one.

Answer 7

My daughter is a vegetarian and was slightly anemic. Her doctor put her on FEOSOL, an iron supplement. He said that a regular vitamin with iron wasn't enough. And keep eating that spinach and tofu!

Answer 8

Sea weeds like kelp are very rich source of Fe and more. But do not go for mushrooms as they feed on dead matter.
Green leafy vegetables, esp. the dark green are very good source of iron. Beets, some nuts and grains, and fruits like apricot can also be good sources.
Go for natural sources compared to supplements.

Answer 9

Dark green vegetables, such as kale, spring cabbage, broccoli, spinach. Mushrooms are supposed to be rich in iron. Natural sources rather than pills are more easily utilised by the body,

Answer 10

Lots of green vegetables, such as spinach and cabbage. And a really well balanced diet. See your doctor if you are concerned about either your daughter's health or your own. And try iron supplements, available at chemists.