what food can i eat to get enought iorn if u are a vegg head?

Question

i turned veggen like 2 days ago and ppl keep telling me to eat iron but what foods have iorn and proten and other great sorces og vitamins and stuff

Answer 1

here's just a few..the numbers on the end tell you how many mg of iron per serving you will get

Bran flakes, 1 c 11.0
Oatmeal, 1 packet 6.3
Samolina, Cream of wheat, 1/2 cup cooked 5.5
Wheat germ, 2 tablespoon 1.2
Whole wheat bread, 1 slice 0.9
White bread, 1 slice 0.7
Iron in Vegetables (1/2 cup cooked)
Sea vegetables 18.1-
42.0
Swiss chard 2
Turnip greens 1.6
Prune juice, 4 oz 1.5
Spinach cooked 1.5
Beet greens cooked 1.4
Potato, 1 large 1.4
Bok choy cooked 0.7
Peas, cooked 0.65
Green beans, cooked 0.60
Tomato juice 0.6
Broccoli, cooked 0.55
Watermelon, 1/8 medium 0.5
Iron in Legumes (1/2 cup cooked)
Lentils 3.2
Black eye beans 2.6
Navy beans 2.5
Pinto beans 2.2
Lima beans 2.2
Kidney beans 1.5
Chick peas (200 g) 6.2
Iron in Soy foods (1/2 cup cooked)
Tofu 6.6
Soybeans 4.4
Tempeh 1.8
Soy milk 0.9
Iron in Nuts/Seeds (2 Tablespoon)
Pumpkin seeds 2.5
Figs, dried, 5 2.0
Dried apricot, 5 1.6
Almond, 1/4 cup 1.3
Tahini 1.2
Sesame 1.2
Sunflower seeds 1.2
Cashew nuts 1.0

some foods require being eaten together to make complete protiens...like beans and rice together...so do a little research on high protien food mixtures. This will not only keep you meat free, but it will keep you healthy as well.

Answer 2

Others have made a fairly complete list, so I'm adding a note about heme iron and non-heme iron. Heme iron (found in meats) is readily absorbed. Non-heme iron (found in plants) is less well absorbed. So vegetarians need to consume more iron than meat eaters (RDA 33 mgs/day for women). To increase the absorption rate vegetarians should insure they eat foods high in vitamin C, which increases the absorption rate of non-heme iron.

Please do a bit of research about an all vegetable diet. It can be a healthful way to eat if you are careful about your choices.

Answer 3

Green Cabbage

Answer 4

Check out this website----> http://www.weightlossforall.com/iron-rich-food.htm
it has a great chart.
But you might want to look into taking vitamin supplements; it's really the only way of being sure you get enough.

Answer 5

Spinach, Green beans, Broccoli, But spinach has the most iron

Answer 6

Hi check out the following web sites
www.care2.com
www.idealbite.com
Hope it helps

Answer 7

steak. if you were meant not eat animals, they wouldn't taste so good. a cow eats tons and tons of grass and grains, then turns it into a highly nutrition rich muscle, your body was set up to process pounds of meat, not tons of grass. salad is not food. it is what food eats.

Answer 8

beans, broccoli, avocado