Without eating liver, whats the best way to add iron into your diet?

Question

I'm a vegetarian.

Answer 1

Anything green and leafy.

Answer 2

Here is a list of iron-rich foods of vegetable origin

Other Iron rich foods Iron content RDA %
Thyme ground 124mg 688% * 276
Curry Powder 58mg 321% * 233
Oat & Wheat Bran 45mg 250% * 330
Cinnamon ground 38mg 210% * -
Garam Masala 33mg 183% * 380
Rosemary 30mg 167% * 330
Oxo cube 24.5mg 136% * 230
Paprika 24mg 133% * 290
Bran Flakes 20mg 111% 320
Ready Brek 13.2mg 73% 373
Special K cereal 13mg 73% 370
Bran Wheat 13mg 73% 205
Sesame Seeds 10mg 55% 11
Black Treacle 9.2mg 54% 260
Soya flour low fat 9mg 50% 350
Wheatgerm 8.5mg 49% 300
Liquorice 8mg 44% 310
Cashew Nuts 6.2mg 34% 610
Blackcurrants canned 5mg 28% 45
Figs dried 4.2mg 23% 205
Bombay Mix 3.8mg 21% 500
Lentils boiled 3.5mg 19% 100
Apricots ready-to-eat 3.5mg 19% 160
Hazelnuts 3.2mg 19% 650
Almonds 3mg 17% 600
Twiglets 3mg 17% 380
Soya beans 3mg 17% 140
Malt bread 2.8mg 16% 270
Wholemeal bread 2.7mg 15% 215
Red Kidney beans 2.5mg 14% 100
Watercress 2.2mg 14% 23
http://www.weightlossforall.com/iron-rich-food.htm

Answer 3

I follow the vegan lifestyle and I know that I'm not always 100% healthy with what I eat. Don't get me wrong - I don't eat junk food like potato chips, cookies, candy and the like, I just sometimes don't eat enough calories or enough protein. There are really good sources of calcium in vegetables, so I don't think you are necessarily at risk for osteoporosis. As a matter of fact, some studies have shown that those who consume the most milk and dairy products are at the highest risk of contracting the disorder. Cow's milk is hard for human bodies to break down and process. Our bodies take essential calcium and vitamin D from our bones in order to help digest it. That's how people get osteoporosis. My advice would just be to eat a variety of foods. I like to use the "color" method - eat as many different colors as you can per day. That will cover a wide range of essential vitamins and minerals that your need.

Answer 4

Try picking up some liquid chlorophyll at the health food store. It doesn't taste fabulous, but it certainly helps with energy and iron levels! I think it's a liquid form of alfalfa. There are a couple different varieites, but the one I used was DeSouza's (might have been DeSouza's, been 7 or 8 years) and it wasn't terrible. The taste is not great like I said though, (though it is HUGELY better tasting than other brands of chlorophyll) so it's best to get it over quickly like medicine and have another tastier drink ready to get the taste out of your mouth.

Answer 5

Lentils contain a lot of iron too!!! I cook them vegetarian style, just mixing them with veggies ( a tomato, a pepper,2 carrots, half and onion and a bit of garlic). You have to cover them in water and let them get cooked for about 40 minutes. Using a bay leaf you will make them taste much better! I'm almost a veggie myself as I hardly eat meat, and i can tell you that I love eating my lentils, they are very healthy, taste good and are high in iron (thanks to god because eating liver is not my idea of a nice meal!) I hope my answer helped!

Answer 6

Dark green leafies, but they have oxalic acid, so not all the iron is bioavailable.

Dried fruit is a good source of iron--I love to snack on dried apricots (yum!).

Chickpeas are a good source of both iron and calcium.

Eat iron with vitamin C-rich foods to increase absorption.

Answer 7

Spinach - remember Popeye?

...it's cause Spinach in particular was renowned for helping you grow up to be big & strong - because it's full of Iron. Mums all over the world have been encouraging their kids to eat spinach for generations (perhaps it's been forgotten - doesn't seem to be mentioned much these days?)

Answer 8

Eat Shredded Wheat.

Answer 9

Spinach, broccoli, iron fortified cereals.
Also take iron rich foods with vitamin C to help absorb the iron.

Answer 10

whatever source of iron you have in your diet can only be absorbed into your body if your diet is rich in vitamin B12. This can be found in lots of cereals and eggs. Taking iron supplements is only effective if they can be absorbed into your system so check the B12.

Answer 11

Good Sources of Iron
Lean beef
Shrimp
Tuna
Raisins
Prunes
Dried apricots
Figs
Kidney beans
Pinto beans
Navy beans
Lentils
Split green peas
Enriched cereals
Enriched macaroni
Spinach
Greens
Broccoli
Lima beans
Avocado

Fair Sources of Iron
Turkey
Chicken
Salmon
Haddock
Cod
Tofu
Sesame seeds
Nuts
Peanut butter
Eggs
Strawberry
Banana
Raspberries
Blueberries
Tomatoes
** Vitamin C helps your body absorb Iron from food. You should include foods high in Vitamin C with the above iron containing foods.

Foods high in Vitamin C: Oranges, Grapefruit, Lemon, Cantaloupe, Pineapple, Strawberries, Raspberries, Broccoli, Cauliflower, Spinach, Kale, Asparagus, Tomatoes, Potatoes, Sweet potatoes

** Cooking in iron skillets and pans adds small amounts of iron to food.

** Caffeinated beverages and dairy products should be avoided at the times one is taking the iron tablets. They can decrease absorption.