Getting Iron without red meat...

[GiveLove]

...or much of it. Because my H is a near-vegetarian, we rarely have any sort of red meat in our diet. I havent' worried a lot about it because I have a propensity for high cholesterol anyway. But I've recently come to believe that it creates a problem for me in terms of getting enough iron. Has anybody ever had to address this? I do take a multi that has iron....is that enough? I'm just not wise about minerals et al....any thoughts appreciated. Thanks.

[Wednesday]

You can definitely get adequate iron without red meat. I have been vegetarian for nearly 15 years and I donate blood regularly so I know my iron stores are fine.

I just found this information:

The absorption of iron is influenced by other constituents of a meal. Phytates, oxalates and phosphates present in plant foods can inhibit absorption, as can tannin in tea. Fibre may also inhibit absorption. Vitamin C greatly increases the absorption of iron. Foods rich in vitamin C include citrus fruits, green peppers, and fresh leafy green vegetables. Citric acid, sugars, amino acids and alcohol can also promote iron absorption.
Good sources of iron include wholegrain cereals and flours, leafy green vegetables, blackstrap molasses, pulses such as lentils and kidney beans, and some dried fruits.

I do believe women can become deficient during their time of the month so I take an iron tablet during this time.

I hope that helps.

[stone]

I am not a vege but I believe iron is one of the major things you have to keep an eye on, the iron in meat is more easily absorbed than the iron in veg, though certain factors make veg iron more easily absorbed like Wednesday said.

Green leafy veg and dried pulses are the best sources for iron, lentils are marvellous, full of lots of good stuff.

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

http://www.vrg.org/nutrition/iron.htm

[GiveLove]

Thanks, stone and wednesday. Great information there.

I love chickpeas (especially when made into hummus), lentils, etc., so I should be able to build that into my eating plan easily. The vitamin C advice is well-taken also.

[north]

If you do not have one already, you may want to look into purchasing a good cast-iron pan/skillet for cooking - when it is properly "seasoned", such a pan will be naturally non-stick. When used to cook most foods, the iron content increases naturally. Or, if not a skillet, then consider a cast-iron crock pot or dutch oven. The only thing you don't want to do would be to deep-fry with it (the iron increases the oxidation of fats which can lead to rancidity etc.)

I think the bigger concern for vegetarians - especially vegans - is avoiding Vitamin B12 deficiency...

[tsukiko]

I'm vegie. Spent most of my life anemic through being an addict and a vegetarian with a pretty sparse, sugar filled diet to keep me going. Was very shocked when I went to the doctors six months clean and found out my new found love of food had seemingly cured most of my health problems (underweight, constantly low blood sugar -despite all the energy drinks and chocolate, anemia, vit deficiences etc).

There's loadsa' vegie stuff packed with iron. Green leafy vegetable and broccolli especially are all full of iron. Lentils and whole grain cereals are great for iron too.

Here's a link to the Vegetarian Society's Iron fact sheet for more ideas:

The Vegetarian Society - Information Sheet - iron

'Hope it helps. Lotsa' foods with iron and non of the cholesterol

[freeflyin]

spinach

get it in the can, read the cans and get the highest iron / calcium.

Iron and calcium owrk together at teh macro level

FF

[mxchaos]

I haven't eaten meat or poultry for about 35 years and don't have a problem with iron. Eating clean and well rounded meals should take care of all your nutritional needs but if your worried ,,,,,,,,,vitamin C and D-3 work well.

[Firehazard]

oysters/smoked oysters--raisins--prunes/prune juice

[arobert]

yes freeflyn i am agree with you.

[jacksmith123]

Iron is very important for strength. we all know red meat has large iron content. but i did have skin problems because of eating red meat. Try milk, dates, greens and sprouts instead. It worked for me.