Describe suitable foods that may help vegetarians to avoid iron and calcium deficiencies?

Question

Describe suitable foods that may help vegetarians to avoid iron and calcium deficiencies?

Answer 1

Green leafy vegetables. Mineral supplementation. If you're black, then eating food that has its' origin from the tropics.

The mineral supplementation I would recommend is from Thefigtreeonline.com.  Anything they have is going to be high in iron and oxygen.  I don't know as much about calcium deficiencies, because a lot of people that supplement with calcium have too much of it, but leafy greens are a good source of it.

Seaweed, kombu, kelp, and other sea vegetables have a very high mineral content and it's very bio-available, which means your body can more easily assimilate it than many other foods.

Answer 2

Dark leafy greens such as broccoli, for example. Drinking soy milk that is fortified with calcium. Taking mineral supplements.

Answer 3

Check out www.vrg.org--it has lists of iron-rich and calcium-rich vegan foods.  Green leafies are good, but the oxalic acid in spinach can inhibit iron absorption.  Make sure you eat (or drink) something rich in vitamin C with your iron.  Beans are a good source of iron and sometimes calcium.  Dried fruit is an okay source of iron--not as good as I once thought--and yummy to boot!

Answer 4

Iron:

Black beans, bran flakes, cashews, Cream of Wheat, garbanzo beans (chickpeas), GrapeNuts, kidney beans, lentils, navy beans, oatmeal, pumpkin seeds, raisins, soybeans, soymilk, spinach, sunflower seeds, tofu, tomato juice, and whole wheat bread.

Calcium:

Almonds, black beans, broccoli, calcium-fortified orange juice, collard greens, great northern beans, kale, kidney beans, mustard greens, navy beans, pinto beans, sesame seeds, soybeans, soymilk, textured vegetable protein (TVP), and tofu.

Answer 5

Nuts, and some vegan/vegitarian protein bars will go a long way in the iron department.

Answer 6

1. Red beets (very high in iron. Any red food basically has iron)

2. Spirulina (high in protein, iron, and B12)

3. Spinach & Broccoli (high in calcium)

4. Cook with an iron skillet. (it is almost impossible to destroy these things with none of the negative health risks of teflon. Plus some of the iron transfers into your food).

Answer 7

A big juicy steak.

Answer 8

Dark green leafy vegetables (like spiniach) has both iron and calcium.

Answer 9

eat anything you want just remember to take vitamins