Post # 1
I have been vegetarian for three years, and noticed a drop in my energy levels. I had my bloods done and turns out I have iron deficiency.
I have to take supplements because apparently the type of iron found in vegetables is harder for the body to absorb than from meat sources.
Any food or recipe suggestions would be great!
Post # 2
I am a nutritionist, honestly there are so many ways, you can google.
But here are two lesser known…
Cook in cast iron, the iron transfers to your food.
Eat with or cook your high iron foods with an acid, it increases absorbtion.
Post # 3
I don’t know how much nutrition information you already have, so ignore if these basic suggestions are something you already know.
Great sources of iron are beans, lentils, green leafy veggies, tofu, and weirdly enough potatoes. You can up the amount of iron you absorb from plant sources by eating something with vitamin C at the same meal (citrus fruit, orange bell peppers, etc)
So a great iron rich meal might be tacos with beans, spinach, and bell pepper 😊
Post # 4
I am also veg and anemic . Iron pills are very hard to aborb into your system . I take two shots a day of floravit . It is vegan , taste good , easily absorbed , and does not cause constipation .
Post # 5
DATES: They’re yummy and candy-like, you can even blend them into smoothies and protein shakes and desserts and stuff.
LENTILS: Comparable in nutritional content to steak, according to Julia Child.
My advice is to basically buy a Middle Eastern cookbook 🙂
Post # 6
Spinach for sure and cook in a cast iron pot. I have low iron and I’m not vegetarian. I have to take a supplement though.
I think you need Vit. C to absorb too. So maybe a spinach salad with some citrus like a squeezed lemon wedge on it. Mmmm.
I regularly eat a large mixed greens salad with garbanzo beans and other veggies. And that tastes pretty good too.
Post # 7
I am also a dietitian, and I like to recommend iron-enriched baby cereal. They’re easy to digest, can be made into muffins, cookies and other baked goods (just google it!) and have a very high iron content.
Post # 8
You can google high-iron foods, so I won’t rehash that.
As another poster mentioned, Vitamin C can boost non-heme iron absorption, but you have to consume it at the same time (so drinking a glass of orange juice while eating your spinach salad).
On the flip side of that, caffeine can actually inhibit iron absorption, so if you absolutely must have that cup of coffee or tea or a soda, then you should be consuming it separately and waiting an hour or two before consuming your sources of iron.
Post # 9
I second cooking in cast iron. It’s been done for ages, and is highly effective.
Post # 10
Cast iron, beets, beet juice
Post # 11
I am also veg, with crohns so I also have to be very careful with iron. I don’t use this, but have heard great things about it. It’s called the Lucky Iron Fish. It’s a little iron fish that you cook with and it infuses your food with iron. I’m not 100% sure how it works, but seems really cool. I’ve seen it in little health food stores in my small town in Canada. I’m sure you could get it online. Here’s a link to the Wikipedia page: https://en.m.wikipedia.org/wiki/Lucky_iron_fish
Post # 12
Thank you everyone for the suggestions. Iron supplements are ruining my digestion, so I’ll need to rely on diet to get my iron levels back to normal.