How are you getting enough iron?

[samy23]

We eat pumpkin seeds regularly, which I know are a good source of Iron, but today I learnt about the 2 different types of iron. Heme and non-heme...one being easily absorbed and the other not, and I found out the type of iron in pumpkin seeds is the type which is NOT easily absorbed...same with spinach. It seems the only food source which contains heme iron is meat. So Im wondering how vegetarians/vegans are getting enough iron?

[elizabeth70]

i'm curious to see what others say on this topic.

i used to worry about this quite a bit, but every time DS1 and i were tested our iron levels were great (he and i are nearly vegan).

i suggest reading vegan nutrition books, such as Becoming Vegan or Raising Vegetarian Children for more info on the subject. i make sure we eat fresh (or frozen) green veggies every day. and various legumes are a good source of iron.

[ambereva]

I recently had my levels tested and they are optimal. When I was a meat eater I was always borderling anemic. I eat greens, beans and nuts/seeds every day. Seems to be working!

[mumkimum]

We do eat beans/greens pretty regularly, but moreso we cook a lot in cast iron. I eat eggs regularly - which I cook in a cast iron skillet, and we have a big cast dutch oven that we make veg chili and similar dishes in too.

[Sayward]

A tablespoon of Blackstrap molasses every day keeps me from worrying. =) (that's on top of my healthy diet with plenty of veg iron sources)

[WorldsBestMom]

I know I have tried to include a lot of greens in my diet.

[ShadowMoon]

I don't actively seek out iron and both my levels and Ds's are optimal. We eat a varied vegan diet, full of whole grains, greens, legumes, and soy.

[AmandaMom]

I second the Blackstrap molasses idea!

[mysticmomma]

what about nori? it's also high in calcium, and you aren't supposed to take iron and calcium together since calcium interferes with the absorption of iron. Is it still a good source?

[fresh_veggie]

Just eat a varied diet. When I was a meat-eater (Texan - lots of meat) I was always borderline anemic too. I couldn't donate blood. Now it's never a problem as vegan, it's always very good. None of my previous nutrition professors have ever made a big deal about the heme/non-heme iron. I don't think it really is a big deal.

[rainyday]

Originally Posted by ambereva

I recently had my levels tested and they are optimal. When I was a meat eater I was always borderling anemic. I eat greens, beans and nuts/seeds every day. Seems to be working!

Me too! I don't know why, but my iron levels are also great now. When I ate meat I was usually anemic.

[I-Love-Alaska]

Originally Posted by Sayward

A tablespoon of Blackstrap molasses every day keeps me from worrying. =) (that's on top of my healthy diet with plenty of veg iron sources)

How do you take that much each day? I've only used it in recipes, but isn't it *super* sweet??

[Sayward]

Originally Posted by I-Love-Alaska

How do you take that much each day? I've only used it in recipes, but isn't it *super* sweet??

I take it right off the spoon. I consider it one of my daily vitamins. =)

It's not super sweet but the flavor is pretty intense. It took me about a week to get used to it (had to chase it with juice or something). But now I don't mind it at all.

[dziwozony]

"It seems the only food source which contains heme iron is meat. So Im wondering how vegetarians/vegans are getting enough iron?"

i just don't believe that hard-to-absorb iron is really that hard to absorb! or maybe if you eat enough sources of it, it adds up easily. i only have low iron during my 3rd trimesters of pregnancy, which seems to be the same for many meat-eaters as well.

i get really annoyed with that scare tactic, that suggests that it's near impossible to get enough iron if you're not eating meat. the beef & lamb marketing board puts a lot of money into putting that message out here in NZ (especially to prenant mums & parents of young children- a vulnerable group).

the problem with spinach is not just that it's non-heme....spinach, along with other dark leafy greens, is high in oxalates that inhibit absorption, so there's other chemistry issues happening in those foods.

but here are some foods i regularly eat that are iron sources: lentils, tofu, chickpeas/garbonzo beans, black beans, whole wheat flour, cashews, sunflower seeds, tahini, pine nuts (when i can afford them!), dried apricots, dried figs.

don't ditch the pumpkin seeds just because that are non-heme! despite the iron scare, many vegetarians do just fine with their iron levels.

[tbone_kneegrabber]

we primarily use cast iron pans. so I figure we are covered!

cook some greens in cast iron throw some lemon juice on them at the end *viola*

[tanyalynn]

Originally Posted by I-Love-Alaska

How do you take that much each day? I've only used it in recipes, but isn't it *super* sweet??

You may be thinking of regular unsulfured molasses. Blackstrap isn't very sweet, not many recipes call for it, and it has a very strong, mineral-y flavor.

[I-Love-Alaska]

Originally Posted by TanyaLopez

You may be thinking of regular unsulfured molasses. Blackstrap isn't very sweet, not many recipes call for it, and it has a very strong, mineral-y flavor.

Originally Posted by Sayward

I take it right off the spoon. I consider it one of my daily vitamins. =)

It's not super sweet but the flavor is pretty intense. It took me about a week to get used to it (had to chase it with juice or something). But now I don't mind it at all.

Thanks for the info ladies! I have a jar that I have for some of Dreena Burtons cookie recipes that call for the backstrap molasses... I DO know it's some super sticky stuff! My iron was lowish the last time I had my physical and I need to get some supplements but would rather do the natural route...

[rosinthebow]

I remember reading that iron is better absorbed when taken with vitamin C and that you can mix a spoonful into a glass of orange juice, I used to do that when I was pregnant.

[crunchy_mommy]

Subbing... I thought we were getting plenty of iron but DS just tested low (http://www.mothering.com/discussions...8#post15167718 if you have time to read/give some veg*n insight!)

I've never been anemic & neither has DH or DS (still isn't, he just has low stores) and I wonder if veg*ns could have insanely low stores & still be just fine? I think the high reference values may be partly due to the SAD most people are on. So confusing to figure this out, and I think I might be under-reacting to his low test results!!