I've recently decided to become vegetarian, but my iron levels drop now and then, what meals can I make?

Question

that are rich in iron and vitamin C, to aid absorbtion of the iron.

I've never really been a meat lover anyway so the change is not extreme, I've only ever eaten chicken and tuna, and dairy products worsen my IBS.

Anything that's low in fat and full of iron would be great!

Answer 1

Do you eat eggs, because a good spinach omelette with a large glass of fresh orange juice would be good.

Try this one;

can of Aduki beans (you can use kidney beans but I prefer aduki beans which are smaller)

can of haricot beans

can of balck eyed peas

whole bag of fresh washed spinach

can of tomatoes

1 clove of garlic

1 onion chopped

Some mixed herbs (any you like)

Fry off the onion in the garlic and the add the can's of beans to the mixture throw in the spinach and the tomatoes and cook for about 20 minutes with a lid on - eat with some brown rice and drink a large glass of milk.

I love this - it's a bean tagine - makes me laugh that, it rhymes.

Also did you know that 1 table spoon of poppy seeds has your full RDA of calcium?  Get munching!

Best Wishes

Kez x

Answer 2

Iron: Low iron levels in the blood can result in anemia. Symptoms of anemia are lethargy, tiredness and fatigue. There are two types of iron found in our diets: heme iron (found in animal products) and non-heme iron (found in plant foods). Heme iron is better absorbed by the body than non-heme iron.

To increase the absorption of non-heme iron from foods such as nuts, seeds, legumes and dark green, leafy vegetables, increase the amount of vitamin-C rich foods you eat each day and try to consume these foods at the same time you eat non-heme-rich foods. Good sources of vitamin C include tomatoes, broccoli, oranges, brussel sprouts, kiwi fruit, strawberries, guavas and pineapples. The RDA for iron is approximately 12 to 15 mg daily

Also,this great website below is very helpful with iron info.good luck. :)

Answer 3

I have the same problem. My levels fluctuate and I have to work at keeping everything on an even keel. Don't worry about not finding iron pills - they are really hard on the stomach. They actually make me ill (and they bind me up).

Here are some foods that I eat on the regular to stay on top of the situation:

Collard greens (for iron)

Raisins (for iron)

Cashews/almonds (for iron...but only a handful)

Green peppers (for vitamin C)

Oranges or strawberries (for vitamin C)

Quinoa (for a little bit of everything!)

Spinach (for iron)

I drink rice milk and I eat cereals that are fortified with iron and/or Vitamin C.

I also heard that blackstrap molasses is a great source for iron, but the taste is acquired....I haven't tried it personally, but it might be worth a look if you are not really into cooking.

Good luck!

Answer 4

spinach! I've been told spinach spinach and spinach has high concentration of iron. I'm right, right?? Its veggie, so it wont be high fat and it's organic too!

Answer 5

I'm pretty sure this page will help you, its explains why we need iron, how much we need and, more importantly for you right now, where veggies get thier iron from

Definately worth a read:

http://www.vegsoc.org/info/iron.html

It also has a very simple diet plan to show you how easy it is to reach your intake levels.

Answer 6

Talk to your doctor about supplements to take, or get some over the counter vitamin C and Iron, take them as directed.  It would help.

Answer 7

I've heard that spinach is high in iron, tomatoes and many other vegetables.   Perhaps you should speak with a doctor or nutritionist about iron levels, and you could also take a supplement--but be careful about supplements.   Too much iron is not a good thing, either.

Answer 8

go get a multi-vitamin....

greens  also have a lot of .....

good luck~!!

Answer 9

lentils

Answer 10

eat your greens young lady

Answer 11

i have a friend who has very low iron levels and her doctor told her to eat more nuts such as cashews along with vitamin tablets

Answer 12

Spinach is full of iron but it doesn't all ways absorb into your blood stream. Greens are your best source.  Wally world carries iron enhanced vitamins, you need to go to a pharmacy for iron suppliments.  Take the time and ask the pharmacist for help.  Tell them your situation and they can recommend the best of all that are out there for your needs.  (Iron suppliments will constipate you so make sure to get plenty of fiber in your diet!)