I have an iron deficiency and need some advice? please help.

Question

ive just discovered that i have a very bad iron deficiency. ive been vegetarian for 6months so this may be a prime reason. i know i have this because i get very tired and headachey all the time, i have really bad dents and ridges in my nails, feeling like im gonna pass out and when i got my nose pierced i bled alot, the piercer said i need to be taking iron tablets to stop this.

so what can i do to up my iron intake quickly?

im taking super spirulina supplements because it has lots of iron and protein in them.

what foods/meals or anything else can i do to recover and how long would it take?

Answer 1

Your body also needs vitamin B12 which comes from animal products, mainly meat.  Humans are after all omnivores (we'll eat anything) as we should.  B12 is essential, along with iron, for the production of red blood cells.   Iron alone will not cure an iron deficiency, you need iron and vitamin B12.  (Cyanno cobalamine)

Answer 2

Don't let anyone tell you that the problem of iron deficiency is limited to those who are vegetarians.  That would be incorrect as pregnant I had an iron deficiency and I was not vegetarian at that time.  Some well meaning folks may tell you that iron is in animal products but dark green leafy vegetables and tomatoes are excellent sources too.  OH guess what if you take iron tablets you buy at the store be careful because they bound you up so you can't p**p.  Your best bet is to get them by eating dark green leafy vegetables.

Answer 3

I am a vegetarian for 15yrs and I can even donate blood (so far 5 times already, even I am a Thalassaemia minor), so you don't have to worry too much.

First of all, you need to eat wisely. If the situation is real bad that you faint easier, so pale under your eyelids, you may have to take iron tablets first.

Only a small portion of iron present in our diet is absorbed by the body, so the intake should be much greater than the amount needed. Adult absorb only 15% of the iron in their diet. Not so sure about non-haem iron absorption percentage.

As vegetarian, we are taking non-haem iron that present in plant. We need VITAMIN C in the diet to promote the absorption of non-haem iron, as vit c reduces ferric iron to the absorbable ferrour state and helps to keep it as ferrous iron.

Alcohol promoted the absorption too, but NOT Tea which has the opposite effect and can contribute to anaemia if drunk with meals in a vegetarian diet.

Males need 11.3mg/day, Female 14.8mg/day. You need to take note that only certain percentage of the total iron absorption rule. Excess iron accumulation is also toxic to kidneys, pancreas and heart.

Vitamine B12 is also important in this case. So you need to ensure you have Vit B12, usually Vegetarian does not have to worry, as we take dairy product and milk.

Food --- iron content (mg/100g)

--------------------------------------...

flour wholemeal --- 4.0

Egg (boiled)--- 2.0

spinach (boiled)--- 1.6

baked bean --- 1.4

cabbage (boiled) --- 0.4

Cheese --- 0/4

potatoe (boiled) --- 0.4

apple --- 0.1

milk --- 0.1

Oats --- 3.8

Besides, these food are good source of iron, soy bean, lentil, almond, lotus seed, cashew nut, kale, kang kong (veg), seaweed, red dates, longan, peach, prunes, fig, brown rice, cornflakes, raisin, yam (taro), boxhorn, broccoli, tofu, black fungus (wood ear fungus), lily flower (lots of iron), bitter gourd, raddish, ...

hope it can helps :) eat wisely, more assorted veg, you should be fine.

Answer 4

You do not get such problems overnight, the ridges you are talking of are called beau's ridges and indicated sustained prolonged health deterioration. Go to your doc for an MOT, get your urine and bloods checked as standard, take the healthcare advice offfered and start to look after yourself daily in a considered manner such as the good advices offered. No quick fixes. Remember : A bodys for life.

Answer 5

Eat green leafy vegetables and whole grains products.

http://indian-veg-food.blogspot.com

Answer 6

Iron tablets for veg.  also spinach, loads of it.

Answer 7

plenty of green foods like cabbage, asparagus and peas will get your iron levels up

Answer 8

When you take an iron food have orange juice/vitamin c at the same time to increase the uptake of non-haem iron.

Take some iron pills.

Answer 9

Get SPINACH, SOYABEANS and Lentils added in ur daily diet

Answer 10

Try the following food, will definitely help u,

1.Apricots.

2.Spinach

3.Goji berries

4.Dates

Answer 11

i agree with sophhhh.in addition you take more leafy vegetables and you must know that being vegetarian doesn't give you any deficiency and everyone must be vegans.most of the foods which give iron are vegetarian foods. avoid bakery foods.hope u recover soon!  

Answer 12

- Breakfast cereals fortified with iron - e.g. Weetabix, Bran, Bran Flakes, Special K, Ready Brek

- Dried fruit - e.g. raisins, figs, prunes, apricots, peaches, dates

- Nuts - e.g. almonds, walnuts, Brazil nuts, cashews, hazelnuts, peanut butter

- Seeds - e.g. sesame, sunflower, pumpkin

- Wholemeal bread, wholemeal flour, wheatgerm, wheatbran

- Soy beans, soy flour, tofu

- Eggs, especially the yolk

- Dark, leafy green veg - e.g. watercress, spinach, tinned asparagus

- Black treacle

- Pulses and beans - e.g. lentils, chickpeas (including hummus), baked beans, butter beans, pinto beans, lima beans, red kidney beans, haricot beans, peas (We do a delicious iron-rich vegetarian chili with baked beans and kidney beans)

Answer 13

Most breakfast cereals like Special K contains iron but you will do well to incorporate beetroot, spinach, carrots and lettuice in to your regular diet.

Answer 14

Nuts are a very good source of iron. Eat some every day to make sure you're building up your iron levels.

You could Google it too.

Answer 15

please listen to me..i do know what i am talking about..i almost died of anemia and had to recieve blood transfusions in order to correct it

take a slow acting iron supplement and the liquid b-12 (the kind you place under your tounge)  your body can not absorb iron without the addition of b-12

Answer 16

I don't want to worry you but iron deficiency may be the smallest of your problems, iron deficiency does  not cause dents and ridges in the nails, they can however be a sign that there is a more serious underlying problem. I recommend you visit your doctor & have a good talk with them about your problems, they will probably do some tests, if they don't you need to get another doctor. Good luck.

Answer 17

A lot of very good answers.  You may also try cooking with an iron skillet.  My mom swore by it.

Answer 18

As Inca said: "Iron alone will not cure an iron deficiency, you need iron and vitamin B12."

More about B12 in:

http://en.wikipedia.org/wiki/Vitamin_B12...

http://www.vegansociety.com/food/nutriti...

Answer 19

When I was told I had an iron deficiency I was advised by my GP to increase the level of vitamin C in my diet as this helps the body to absorb iron.