What are some vegetarian iron-rich foods?

Question

I have been feeling very tired lately and wonder whether I might have an iron-deficiency (anemia). I am a vegetarian, and I know most good sources of iron come from meat. I'd like to start eating some more iron and see if this helps me feel more energized. Can anyone recommend good food sources of iron that are vegetarian?

Any other dietary possibilities you can think of for why I might be feeling tired and lazy after plenty of sleep? I know I'm eating enough protein. Advice would be very much appreciated.

Answer 1

Iron is usually not more of a problem for vegetarians.

http://www.veganhealth.org/articles/iron

Are you taking a B12 supplement regularly?

Bread, pasta, cereal, rice, beans, peas, lentils, nuts, seeds, fruits and veggies can easily offer everything that you need except B12.

http://www.veganhealth.org/sh

http://www.pcrm.org/health/veginfo

All vegetarians should take a B12 supplement regularly since most people eat meat, dairy AND fortified cereals yet still have a B12 status that is lower than recommended.

http://www.veganhealth.org/articles/b12

It may help you if you see proof that vegetarians have the same potential as anyone else.

http://sports.espn.go.com/espn/page2/sto...

http://www.veganbodybuilding.com/phpBB2/...

http://www.veganbodybuilding.com/phpBB2/...

http://www.macdanzig.net/bio.php

http://www.scottjurek.com/career.php

If you need meat or dairy during any stage of your life or to live any certain lifestyle, why does the American Dietetic Association say otherwise?

http://www.eatright.org/cps/rde/xchg/ada...

Answer 2

Legumes and legume products, nuts, seeds, dark greens (like spinach, kale, collards, broccoli).

Make sure you get enough vitamin c, because that is particularly important in iron absorption in the body.  

Answer 3

this list looks pretty complete

just ignore what you don't want~~~

http://pediatrics.about.com/od/nutrition...

Answer 4

Ironically, I was diagnosed with a chronic type of anemia shortly *before* I went vegetarian. :P That was over fifteen years ago, and I've been vegan for the last eight years without any problems. Anyway, like others have said, dark leafy greens, broccoli, and legumes, and soy foods that aren't overly processed are your major sources, and vitamin C helps in absorption. Also, most soy/nut/grain milks and cereals are fortified with iron.

You said "plenty of sleep". Maybe you're oversleeping? Getting too much sleep can be as bad (sometimes worse) as not getting enough. Could it be something else going on in your life...maybe you're just depressed or stressed. Diet-wise, are you eating enough grains (especially *whole* grains)? They are your main source of energy. Water is important too...

If you really think it's iron-deficiency, a simple blood test will tell you. :)

Answer 5

Hi.

I felt the exact same way when I turned vegetarian because I was just eating sweets and stuff and my diet was SO not balanced.

A great source for all of the goods that your body needs is nuts, seeds, (sea weed is GREAT if you like it), broccoli, spinach, beans and all those leafy veggies are a great source.

I am a vegan now and I really don't like those leafy veggies. That, however, has not been a problem!

You see, I find ways to make them delicious!

For example, some spinach with well-cooked rice can be great! Add some soy sauce there and you are all set.

If you are still not a fan, another really really great way is to cook them with a white creamy sauce or cheese in the oven. I am a vegan so I don't eat milk and cheese, so what I do, is that I make my creamy sauce from rice milk (if you are a vegan, then you could use soy milk, almond milk etc...). Soo, I cut my broccoli in fine pieces, I cut some potatoes, throw them into the oven and add some creamy sauce over them. Leave them bake for like half hour to 45 minutes (might be more or less, depending on your oven), then eat them! They are SOO delicious!!

Another way is to fry them with some soy sauce and maybe throw in some tofu! Tofu is a great way for calcium by the way! Oh, for this way though, I would really suggest not doing it very often because when you fry them, a lot of the iron, vitamins, minerals and so on are destroyed so you could have it just as an alternative every now and then.

Also, here is a great 2-week sample meal plan for vegetarians/vegans:

http://www.vegcooking.com/veganMenus.asp

It's so great! It has all the recipes explained!

I'll finish somewhere here by saying that if you enjoy eating broccoli, spinach and other similar veggies raw, then go on doing so because when you eat them raw they are so useful for your body because nothing of their iron, calcium, vitamins etc... was destroyed from heat! (cooking them etc..)

Hope I helped!

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Peace!

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