Guest guest Posted July 3, 2004 Report Share Posted July 3, 2004 Dark Greens (Kale, Spinach, etc), asparagus, molasses, broccoli, carrots, cherries, white beans, are all high in Iron. Mail is new and improved - Check it out! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 23, 2004 Report Share Posted September 23, 2004 Hi - I'm fairly new to the group and this is one of my first posts -- We are veggie not vegan (although I hope to be someday). My 2 children, 3yrs and 15mths, and myself are all borderline anemic ---- I try to eat & give them iron rich foods (green veggies, dried fruit etc.) and they both get supplements. My questions is, do any of you also seem to have this problem, as my pediatrician thinks is largely because we are vegetarian, if so do you have any super iron rich foods/recipes that you would suggest? I'm also wondering if it is something that is hereditary and would be there whether we were veggie or not. Thanks! Alexis _______________________________ Declare Yourself - Register online to vote today! http://vote. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 24, 2004 Report Share Posted September 24, 2004 I hear that sauteeing/cooking in a cast iron skillet will add trace amounts of iron to the food cooked. When my first born was very young, he was also borderline anemic. He does take supplements and I cook alot with my cast iron skillet, so I don't know which of the two took care of it, but he is now no longer anywhere near anemic. Possibly, it could be a combination of the two! --Tracy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 25, 2004 Report Share Posted September 25, 2004 Well, I have not been anemic since I was teen and WAS a meat eater. Now I think my being anemic was due to having periods that lasted up to 10 heavy days and I sort of wonder if my diet played a part in that. Not fun for a teen. As a vegetarian adult, I have never been anemic and neither have my children. Whenever I have to have bloodwork I get them to check just in case. So far so good. I also got my B12 checked when I had my last bloodwork (I get bloodwork at least every two years to check for diabetes due everone of my dad's siblings being adult onset diabetes without any of the risk factors) and I'll be getting the results on Monday. My cousins on the other hand are both always anemic no matter what they do about their diet. The younger sister was very sensitive to iron as a baby and they couldn't use their well water for her because it had high iron content. Jacqueline - " Alexis Middle " <alexismiddle Thursday, September 23, 2004 6:39 PM Iron Rich Foods > Hi - > > I'm fairly new to the group and this is one of my > first posts -- We are veggie not vegan (although I > hope to be someday). My 2 children, 3yrs and 15mths, > and myself are all borderline anemic ---- I try to eat > & give them iron rich foods (green veggies, dried > fruit etc.) and they both get supplements. My > questions is, do any of you also seem to have this > problem, as my pediatrician thinks is largely because > we are vegetarian, if so do you have any super iron > rich foods/recipes that you would suggest? I'm also > wondering if it is something that is hereditary and > would be there whether we were veggie or not. > > Thanks! > > Alexis > > > > _______________________________ > > Declare Yourself - Register online to vote today! > http://vote. > > > > > For more information about vegetarianism, please visit the VRG website at http://www.vrg.org and for materials especially useful for families go to http://www.vrg.org/family.This is a discussion list and is not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. > > edical advice. Medical advice should be obtained from a qualified health professional. > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 25, 2004 Report Share Posted September 25, 2004 On Thu, 23 Sep 2004, Alexis Middle wrote: > Hi - > > I'm fairly new to the group and this is one of my > first posts -- We are veggie not vegan (although I > hope to be someday). My 2 children, 3yrs and 15mths, > and myself are all borderline anemic ---- I try to eat > & give them iron rich foods (green veggies, dried > fruit etc.) and they both get supplements. My > questions is, do any of you also seem to have this > problem, as my pediatrician thinks is largely because > we are vegetarian, if so do you have any super iron > rich foods/recipes that you would suggest? I'm also > wondering if it is something that is hereditary and > would be there whether we were veggie or not. I've been a vegan for 15 years, my husband has been vegan for 6 years, and my children (3 years old and 13 months old) have been vegan since birth. None of us is anemic -- not that that proves anything about your family. It's just an additional data point. Low dietary iron is by far the most common cause of anemia, but it's not the only one. Certain hereditary forms of thalassemia can cause mild, symptomless anemia. (Other forms of thalassemia can be more serious.) Also, overconsumption of cow's milk can cause or contribute to anemia. Cow's milk is low in iron, but more importantly it interferes with the absorption of iron from other foods. Iron supplements should never be taken with milk for this reason. There are plenty of other possible causes, too. You can read more about it here: <http://www.keepkidshealthy.com/welcome/commonproblems/anemia.html>. ---- Patricia Bullington-McGuire <patricia The brilliant Cerebron, attacking the problem analytically, discovered three distinct kinds of dragon: the mythical, the chimerical, and the purely hypothetical. They were all, one might say, nonexistent, but each nonexisted in an entirely different way ... -- Stanislaw Lem, " Cyberiad " Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 28, 2004 Report Share Posted September 28, 2004 Using acidic foods in the iron skillet increases the amount of iron released into the food. Also, eating foods rich in vitamin C with foods with iron makes more of the iron available to the body. Jacqueline - <tracyinfo Friday, September 24, 2004 11:37 PM Re: Iron Rich Foods > I hear that sauteeing/cooking in a cast iron skillet will add trace amounts > of iron to the food cooked. When my first born was very young, he was also > borderline anemic. He does take supplements and I cook alot with my cast iron > skillet, so I don't know which of the two took care of it, but he is now no > longer anywhere near anemic. Possibly, it could be a combination of the two! > --Tracy > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 29, 2004 Report Share Posted September 29, 2004 Alexis What supplement are you using? When pregnant I used Floradix-a liquid tonic that tastes terrible but works well. It is very easilt absorbed. HTH, Madeline >Alexis Middle <alexismiddle > > > Iron Rich Foods >Thu, 23 Sep 2004 14:39:13 -0700 (PDT) > >Hi - > >I'm fairly new to the group and this is one of my >first posts -- We are veggie not vegan (although I >hope to be someday). My 2 children, 3yrs and 15mths, >and myself are all borderline anemic ---- I try to eat > & give them iron rich foods (green veggies, dried >fruit etc.) and they both get supplements. My >questions is, do any of you also seem to have this >problem, as my pediatrician thinks is largely because >we are vegetarian, if so do you have any super iron >rich foods/recipes that you would suggest? I'm also >wondering if it is something that is hereditary and >would be there whether we were veggie or not. > >Thanks! > >Alexis > > > >_______________________________ > >Declare Yourself - Register online to vote today! >http://vote. > _______________ MSN® Calendar keeps you organized and takes the effort out of scheduling get-togethers. http://join.msn.com/?pgmarket=en-ca & page=byoa/prem & xAPID=1994 & DI=1034 & SU=http://\ hotmail.com/enca & HL=Market_MSNIS_Taglines Start enjoying all the benefits of MSN® Premium right now and get the first two months FREE*. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 29, 2004 Report Share Posted September 29, 2004 Thanks to everyone who responded -- I got some great tips and am pleased to hear that the anemia is unlikely to be a result of us being vegetarian. Alexis Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2004 Report Share Posted October 7, 2004 Hi there, Just thought I would throw in my two cents and add that we eat a lot of Cream of Wheat which has 50% of your daily iron and I use Nutritional Yeast on things and in shakes which also has 50% of the daily iron needs. Thanks, julia Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 15, 2009 Report Share Posted April 15, 2009 I frozen chik patty by It's All Good has 30% iron and one of Amy's frozen quarter pound veg burger has 20%. Don't forget cream of wheat, hemp nut seeds 16%, beans, quinoa, nuts, seeds, balance your foods, read labels, etc. My girlfriend was on iron shots and the doc had her eating liver 4 times a week. Nothing helped her iron count until she bacame vegetarian. Donna Sent from my Verizon Wireless BlackBerry " Tee " <teer2008 Wed, 15 Apr 2009 14:36:20 Iron rich foods I was wondering what sources of iron are out there for vegetarians. I tend to run anemic and am one of those " cold " people as a result. I also tire very easily. The only results I found stressed red meat. I do like spinach and I know that's one, but what are some others? The vegetable sources of it seemed scarce. Thanks in advance. ~Tee Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 15, 2009 Report Share Posted April 15, 2009 I usually try to add some lemon juice to my greens when I am cooking them to release the iron and other minerals. Gayle In a message dated 4/15/2009 6:50:33 P.M. Eastern Daylight Time, akorman writes: One serving of Cream of Wheat (I use the whole grain one) has 50% daily value. Prune juice is good, too. Be careful what you eat with your iron sources, as some things block absorption: dairy, coffe and tea are a few I know of. To increase absorption, combine the iron source with vitamin C. Maybe a prune juice/OJ cocktail? _@vegetarian_gveg_ ( ) , " Tee " <teer2008@..t> wrote: > > I was wondering what sources of iron are out there for vegetarians. I tend to run anemic and am one of those " cold " people as a result. I also tire very easily. The only results I found stressed red meat. I do like spinach and I know that's one, but what are some others? The vegetable sources of it seemed scarce. Thanks in advance. ~Tee > > [Non-text portions of this message have been removed] > **************Great deals on Dell’s most popular laptops – Starting at $479 (http://pr.atwola.com/promoclk/100126575x1220631252x1201390195/aol?redir=http:%2\ F%2Fad.doubleclick.net%2Fclk%3B213968550%3B35701427%3Bh) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 15, 2009 Report Share Posted April 15, 2009 Yes, one cup serving of just about any beans will give you from 20% to 45% (soy beans) of your daily nutritional requirements of iron. I think if you can get at least a serving of greens and a serving of beans every day you will meet your requirements and they are non processed foods. Also, greens have calcium and other minerals we need, not to speak of all the fiber and both greens and beans are also so easy on the wallet.... Roseta , DennSedai <DennSedai wrote: > > Any type of dark green leafy veggies are good for iron, spinach, kale, > greens, etc. Bananas are also supposed to be good for both iron and > potassium. I think beans are usually a pretty good option as well, > although I'm not sure on that. > > Dennis > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 15, 2009 Report Share Posted April 15, 2009 One serving of Cream of Wheat (I use the whole grain one) has 50% daily value. Prune juice is good, too. Be careful what you eat with your iron sources, as some things block absorption: dairy, coffe and tea are a few I know of. To increase absorption, combine the iron source with vitamin C. Maybe a prune juice/OJ cocktail? , " Tee " <teer2008 wrote: > > I was wondering what sources of iron are out there for vegetarians. I tend to run anemic and am one of those " cold " people as a result. I also tire very easily. The only results I found stressed red meat. I do like spinach and I know that's one, but what are some others? The vegetable sources of it seemed scarce. Thanks in advance. ~Tee > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 15, 2009 Report Share Posted April 15, 2009 I eat green like collards and such and I was thinking they were but on two of the sited green leafy veggies weren't even mentioned, just beef. ~Tee - DennSedai Wednesday, April 15, 2009 4:37 PM Re: Iron rich foods Any type of dark green leafy veggies are good for iron, spinach, kale, greens, etc. Bananas are also supposed to be good for both iron and potassium. I think beans are usually a pretty good option as well, although I'm not sure on that. Dennis Checked by AVG - www.avg.com Version: 8.0.238 / Virus Database: 270.11.57/2060 - Release 04/15/09 06:34:00 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 15, 2009 Report Share Posted April 15, 2009 Cream of Wheat I can do but prune juice is a guaranteed expectorant for me. I keep trying as I know it's good for keeping things moving, but just the thought. LOL My youngest though loves it! He had problems with the formula as a baby (my milk wouldn't produce enough) and prune juice was what the doctor ordered. lol ~Tee - akorman1960 Wednesday, April 15, 2009 5:21 PM Re: Iron rich foods One serving of Cream of Wheat (I use the whole grain one) has 50% daily value. Prune juice is good, too. Be careful what you eat with your iron sources, as some things block absorption: dairy, coffe and tea are a few I know of. To increase absorption, combine the iron source with vitamin C. Maybe a prune juice/OJ cocktail? , " Tee " <teer2008 wrote: > > I was wondering what sources of iron are out there for vegetarians. I tend to run anemic and am one of those " cold " people as a result. I also tire very easily. The only results I found stressed red meat. I do like spinach and I know that's one, but what are some others? The vegetable sources of it seemed scarce. Thanks in advance. ~Tee > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 15, 2009 Report Share Posted April 15, 2009 I thought I did google them, but only found the ones that had beef as the first ingredient, when I did ask for vegetarian I got a negative site saying many vegetarians are anemic and that iron from plants isn't processed in the body as easily. I'm not sure I used google though, now that I think about it. I usually have it as my default but Darian messed it up the other day and I haven't reset it. (Its on a cruddy search engine that came with a tool bar not even .) Will check it again. Thanks, ~Tee - judith bell Wednesday, April 15, 2009 6:36 PM Re: Iron rich foods Many lists if you google iron rich foods. I've become anemic when I worked too many hours [frequently have unforgiving deadlines], and vegetarian food was not provided, so I skipped meals. I found a Chinese restaurant that would send over bok choy, spinach & cashews & brown rice & I recovered quickly. Here's onelist I found. http://www.fatfreekitchen.com/nutrition/iron.html --- On Wed, 4/15/09, Tee <teer2008 wrote: > Tee <teer2008 > Iron rich foods > > Wednesday, April 15, 2009, 12:36 PM > I was wondering what sources of iron are out there for > vegetarians. I tend to run anemic and am one of those > " cold " people as a result. I also tire very > easily. The only results I found stressed red meat. I do > like spinach and I know that's one, but what are some > others? The vegetable sources of it seemed scarce. Thanks > in advance. ~Tee > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 15, 2009 Report Share Posted April 15, 2009 dried apricots, peaches and raisins are good too oh and figs. Donna --- On Wed, 4/15/09, Tee <teer2008 wrote: Tee <teer2008 Re: Iron rich foods Wednesday, April 15, 2009, 6:38 PM I thought I did google them, but only found the ones that had beef as the first ingredient, when I did ask for vegetarian I got a negative site saying many vegetarians are anemic and that iron from plants isn't processed in the body as easily. I'm not sure I used google though, now that I think about it. I usually have it as my default but Darian messed it up the other day and I haven't reset it. (Its on a cruddy search engine that came with a tool bar not even .) Will check it again. Thanks, ~Tee - judith bell Wednesday, April 15, 2009 6:36 PM Re: [vegetarian_ group] Iron rich foods Many lists if you google iron rich foods. I've become anemic when I worked too many hours [frequently have unforgiving deadlines], and vegetarian food was not provided, so I skipped meals. I found a Chinese restaurant that would send over bok choy, spinach & cashews & brown rice & I recovered quickly. Here's onelist I found. http://www.fatfreek itchen.com/ nutrition/ iron.html --- On Wed, 4/15/09, Tee <teer2008 (AT) charter (DOT) net> wrote: > Tee <teer2008 (AT) charter (DOT) net> > [vegetarian_ group] Iron rich foods > > Wednesday, April 15, 2009, 12:36 PM > I was wondering what sources of iron are out there for > vegetarians. I tend to run anemic and am one of those > " cold " people as a result. I also tire very > easily. The only results I found stressed red meat. I do > like spinach and I know that's one, but what are some > others? The vegetable sources of it seemed scarce. Thanks > in advance. ~Tee > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 16, 2009 Report Share Posted April 16, 2009 Rose, Thank you for that wonderful website. I've been exploring it further and have found some really interesting information. Here's what they say about vegetarian diets, including the best explanation of why vitamin B-12 is so elusive... http://www.whfoods.com/genpage.php?tname=diet & dbid=6#summary and here are their vegetarian recipes. The recipes come with a complete profile of the vitamins and minerals they contain. When did you last read a recipe that told you how much molybdenum it contains?! http://www.whfoods.com/recipestoc.php#vegetarian ~ irene Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 16, 2009 Report Share Posted April 16, 2009 My mom used to make me eat dried prunes as a kid, for bathroom problems. I figured out that dried apricots seem to provide as much fiber as prunes, and they taste a lot better! Incidentally, since I went vegetarian, that is one problem that I have no more! Sorry if that was TMI...!! Audrey S. On Wed, Apr 15, 2009 at 8:32 PM, Tee <teer2008 wrote: > > > Cream of Wheat I can do but prune juice is a guaranteed expectorant for me. > I keep trying as I know it's good for keeping things moving, but just the > thought. LOL My youngest though loves it! He had problems with the formula > as a baby (my milk wouldn't produce enough) and prune juice was what the > doctor ordered. lol > ~Tee > - > akorman1960 > <%40> > Wednesday, April 15, 2009 5:21 PM > Re: Iron rich foods > > One serving of Cream of Wheat (I use the whole grain one) has 50% daily > value. Prune juice is good, too. Be careful what you eat with your iron > sources, as some things block absorption: dairy, coffe and tea are a few I > know of. To increase absorption, combine the iron source with vitamin C. > Maybe a prune juice/OJ cocktail? > > <%40>, > " Tee " <teer2008 wrote: > > > > I was wondering what sources of iron are out there for vegetarians. I > tend to run anemic and am one of those " cold " people as a result. I also > tire very easily. The only results I found stressed red meat. I do like > spinach and I know that's one, but what are some others? The vegetable > sources of it seemed scarce. Thanks in advance. ~Tee > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 16, 2009 Report Share Posted April 16, 2009 Yes, edamame are soy beans in their 'shelly' stage, so delicious, and full or iron and so many other things! , " Tee " <teer2008 wrote: > > I just tried edemame about a month ago and loved it, those are soy beans right? I am such a newbie. lol > ~Tee > - > rosetalleo > > Wednesday, April 15, 2009 5:10 PM > Re: Iron rich foods > > > > > > Yes, one cup serving of just about any beans will give you from 20% to 45% (soy beans) of your daily nutritional requirements of iron. I think if you can get at least a serving of greens and a serving of beans every day you will meet your requirements and they are non processed foods. Also, greens have calcium and other minerals we need, not to speak of all the fiber and both greens and beans are also so easy on the wallet.... > Roseta > > , DennSedai <DennSedai@> wrote: > > > > Any type of dark green leafy veggies are good for iron, spinach, kale, > > greens, etc. Bananas are also supposed to be good for both iron and > > potassium. I think beans are usually a pretty good option as well, > > although I'm not sure on that. > > > > Dennis > > > > > > > Checked by AVG - www.avg.com > Version: 8.0.238 / Virus Database: 270.11.57/2060 - Release 04/15/09 06:34:00 > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 16, 2009 Report Share Posted April 16, 2009 You are welcome Irene, I like that web site for individual food information (often I look there to decide what to grow in the garden!), and had not even noticed the recipes! Thanks for bringing that part up. Yes, their information about vegetarianism seems accurate and dispassionate, b12 is a tricky one, isn't?. I was surprised that meat is not the highest in iron since I have heard so many times that vegetarianism promotes iron deficiency anemia, even from medical doctors. Not so at all. Roseta , irene wrote: > > Rose, > > Thank you for that wonderful website. I've been exploring it further > and have found some really interesting information. > Here's what they say about vegetarian diets, including the best > explanation of why vitamin B-12 is so elusive... > > http://www.whfoods.com/genpage.php?tname=diet & dbid=6#summary > > > and here are their vegetarian recipes. The recipes come with a > complete profile of the vitamins and minerals they contain. When did > you last read a recipe that told you how much molybdenum it contains?! > > http://www.whfoods.com/recipestoc.php#vegetarian > > > ~ irene > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 16, 2009 Report Share Posted April 16, 2009 Ohh these are some of my favorite snacks! Easily done. lol ~Tee - Donnalilacflower Wednesday, April 15, 2009 8:46 PM Re: Iron rich foods dried apricots, peaches and raisins are good too oh and figs. Donna Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 16, 2009 Report Share Posted April 16, 2009 I loved them, my kids thought I was nuts. lol David did try one and he said " It's not disgusting, but I'll look for something else first.lol " ~Tee - rosetalleo Thursday, April 16, 2009 9:17 AM Re: Iron rich foods Yes, edamame are soy beans in their 'shelly' stage, so delicious, and full or iron and so many other things! , " Tee " <teer2008 wrote: > > I just tried edemame about a month ago and loved it, those are soy beans right? I am such a newbie. lol > ~Tee > - > rosetalleo > > Wednesday, April 15, 2009 5:10 PM > Re: Iron rich foods > > > > > > Yes, one cup serving of just about any beans will give you from 20% to 45% (soy beans) of your daily nutritional requirements of iron. I think if you can get at least a serving of greens and a serving of beans every day you will meet your requirements and they are non processed foods. Also, greens have calcium and other minerals we need, not to speak of all the fiber and both greens and beans are also so easy on the wallet.... > Roseta > > , DennSedai <DennSedai@> wrote: > > > > Any type of dark green leafy veggies are good for iron, spinach, kale, > > greens, etc. Bananas are also supposed to be good for both iron and > > potassium. I think beans are usually a pretty good option as well, > > although I'm not sure on that. > > > > Dennis > > > > > > > > > ------------------------- > > > > > Checked by AVG - www.avg.com > Version: 8.0.238 / Virus Database: 270.11.57/2060 - Release 04/15/09 06:34:00 > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 23, 2009 Report Share Posted April 23, 2009 Iron mg per serving Iron in Breads, cereals, and grains Bran flakes, 1 c 11.0 Oatmeal, 1 packet 6.3 Samolina, Cream of wheat, 1/2 cup cooked 5.5 Wheat germ, 2 tablespoon 1.2 Whole wheat bread, 1 slice 0.9 White bread, 1 slice 0.7 Iron in Vegetables (1/2 cup cooked) Sea vegetables 18.1-42.0 Swiss chard 2 Turnip greens 1.6 Prune juice, 4 oz 1.5 Spinach cooked 1.5 Beet greens cooked 1.4 Potato, 1 large 1.4 Bok choy cooked 0.7 Peas, cooked 0.65 Green beans, cooked 0.60 Tomato juice 0.6 Broccoli, cooked 0.55 Watermelon, 1/8 medium 0.5 Iron in Legumes (1/2 cup cooked) Lentils 3.2 Black eye beans 2.6 Navy beans 2.5 Pinto beans 2.2 Lima beans 2.2 Kidney beans 1.5 Chick peas (200 g) 6.2 Iron in Soy foods (1/2 cup cooked) Tofu 6.6 Soybeans 4.4 Tempeh 1.8 Soy milk 0.9 Iron in Nuts/Seeds (2 Tablespoon) Pumpkin seeds 2.5 Figs, dried, 5 2.0 Dried apricot, 5 1.6 Almond, 1/4 cup 1.3 Tahini 1.2 Sesame 1.2 Sunflower seeds 1.2 Cashew nuts 1.0 , " rosetalleo " <rosetalleo wrote: > > Yes, one cup serving of just about any beans will give you from 20% to 45% (soy beans) of your daily nutritional requirements of iron. I think if you can get at least a serving of greens and a serving of beans every day you will meet your requirements and they are non processed foods. Also, greens have calcium and other minerals we need, not to speak of all the fiber and both greens and beans are also so easy on the wallet.... > Roseta > > Quote Link to comment Share on other sites More sharing options...
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