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Re: Iron deficiency
I was mildly anemic when I first went vegan (I was living in the dorms, so my diet was pretty limited). I am sensitive to iron, too, so supplements made me really nauseous. You can buy slow release iron supplements which aren't as harsh.
But as far as foods go - I ate TONS of dried apricots. They are really rich in iron and they're yummy.
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Iron rich recipes needed!
My mums found out today that she is anemic, doctor says it cant be fixed by dietary changes so has prescribed iron tablets.
Mums veggie but eats mainly vegan foods apart from odd bit of quorn/cheese, mums about 85% on a vegan diet.
So what are good iron rich recipes?
Thanks:)
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Re: Iron rich recipes needed!
beans, nuts, dark leafy green vegetables like broccoli and spinach. I'm sure there are lots of others as well.
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Re: Iron rich recipes needed!
sorry I didn't see you wanted recipes. I guess throw beans, nuts, and broccoli in a bowl and dig in. HAHA!
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Re: Iron rich recipes needed!
Dried fruit is meant to be good, things like apricots and figs especially, I think. A nice easy pudding is to chop a few up and then put them in a bowl, cover with soya milk and leave covered in the fridge overnight. The fruit absorbs some of the liquid and then you get a creamy sauce. You can add a bit of dessicated coconut too, for variety :)
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Re: Iron rich recipes needed!
And here's the Vegan Society's suggestions.
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Re: Iron rich recipes needed!
Hello, I make a iron boost salad sometimes with:
Spinach
Raisins
Beetroot
Sesame seeds
Tomatoes
Cucumber
Sunflowerseeds
Flax seeds
Dressing:
Soaked dates chopped up
Sunflower oil
Oliveoil
Lemonjuice
Salt
Pepper
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Re: Iron rich recipes needed!
When she eats something rich in iron (such as lentils or beans) make sure to mix it with something rich in Vitamin C. That helps the body to take up the iron more efficiently. Also, use traditional cast iron frying pans (no teflon!) - especially if you use something acid in the pan a lot of iron will be freed into the food.
One of my favorite recipes is lentil sauce with spaghetti. Chop some onion and garlic and fry it in oil, add mashed tomato, some water, some lemon, spices of choice, bullion, maybe some soya cream (yummie!). I also add small pieces of dried soya bits for more protein and resistance. When I serve it I put some b-yeast flakes on top (it becomes almost like cheese!) and some times I also add some cashew nuts. Delicious! And you can almost live off of it :)
Lentils are rich in iron and together with the Vitamin C of the mashed tomatoes your body takes up a lot of it. The tomato is probably also quite acidic so that should add some nice iron from the frying pan. For more Vitamin C, have a fruit after the meal. There you go! :)
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Re: Iron deficiency
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Re: Iron deficiency
Quote:
Korn
I think the article may be attacking a straw man, in that the argument I've seen is usually that meat is a "good source" because the iron in it is easily absorbed by the body, rather than because it has more iron than other foods.
But as we know you can absorb the vegetable kind too, especially if you have vitamin C with it and avoid drinking caffeine at the same time.
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Re: Iron deficiency
Quote:
The URL has a colon on the end which makes it not work.
Thanks. Fixed!
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Re: Iron deficiency
I am about to invest in another set of cast iron cookware. Using cast ware actually provides more iron than one needs in one's diet as far as I can tell.
http://www.bmj.com/cgi/content/full/310/6991/1368
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Re: Iron deficiency
My HUUUUGE chinese cast casserole nearly snapped mine once or twice..
I'm going to look in the station market one Sunday. They usually have complete sets for 20 squid.
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Re: Iron - how do you make sure you have enough?
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Re: Iron - how do you make sure you have enough?
I was anemic pretty much since puberty until I became vegan like a year and a half ago. Even as a veggie I just wasn't getting what I needed. Now I eat plenty of green leafy things like spinach(raw and cooked) and brocolli. (And by plenty I mean with at least one of my meals per day!) I am not anemic now and probably never will be again. Silly really that I was basically eating red meat everyday and still wasn't getting enough iron.
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Re: Tips for anaemia
Quote:
qwaychou
I didn't want to start a new thread an spam the board, and i hope these tips will help me. I'm anaemic becuase of various surgeries I've had causing me to have very poor iron absorption, and the last time my dr. prescribed the iron supps, for me they were fine. But this time, they give me horrible migranes. I've been trrying to get ahold of him about it for 2 weeks, but no call back yet. Well, yesterday, i had an episode where I nearly colapsed, I was sweaty, and shaky, and very tired.
when the dr's office opens today, i will call again, but I am also going to make a point to eat more iron rich vegan foods.
Thanks for the tips!
It's very difficult to answer questions like this, as unqualified people giving effectively medical advice has certain practical and moral problems.
I will say that I once read a book called something like "The nutritional requirements of infants and young children." It mentioned sources of iron, and gave a ranked list. Tahini was, if I recall correctly, the second in the list after liver, and ahead of steak. And, again if I recall correctly, vegetable iron consumed with vitamin C (e.g. tahini and fresh lemon juice both used when making hommous) improved adsorption. Though that might have already been taken into consideration when making the list.
I'm sure your doctor can give more reliable information.
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Re: Iron - how do you make sure you have enough?
We do have one cast iron pan and I'd quite like to have more - however the one we have is extremely small and weighs about a ton. Think I need to do some weight training before I get a bigger one :)
ETA I assume you need a pan that's not enameled or covered in a non-stick coating for the iron to get into the food.
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Re: Iron - how do you make sure you have enough?
So antacids inhibit absorption of iron? Yikes! I think I may be anemic (I was when I had poor diet in high school for a while). I take vitamin C tablets and a daily multivitamin (I get stressed easily if I have a slight vitamin imbalance or low blood sugar, so I have to be careful). But I think my iron is low. I'm always tired and pale, and I've been having palpitations, or heart murmurs. I know spinach has quite a bit of iron, but I'd have to eat like 6 servings a day. Would a tablet just be the best solution? I'm also in college and have an apartment, and I work in the food industry so I do most of my eating at work and it's difficult to buy all those veggies that have high iron. I don't like pill-popping, but I think it's my best bet.
To anyone considering if you're anemic, http://www.medterms.com/script/main/...ticlekey=15492 has the medical definition, so get it checked out! You'll feel much better!
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Re: Iron - how do you make sure you have enough?
Change the daily multivitamin to a multivitamin with minerals. These will typically provide you with the RDA of iron (about 15 mg).
Unless you have heavy or prolonged menstrual periods this should be enough (provided you eat a balanced diet).
Beans, lentils, and at least 5 portions of fruit and veg (including dried, frozen and tinned if you wish) each day.
It is best not to rely on supplements but if you already take a multivitamin... replace it with the multivitamin and minerals.
Unfortunately if a person is already anaemic it cannot always be corrected with diet. Supplements (typically ferrous sulphate 200 mg) may be prescribed by a doctor if you have anaeimia but some people whose anaemia is very severe may be offered blood transfusions or injections. This usually only when it has gone to a severe level.
There is usually an underlying medical problem causing such drastic measures to be required.
If you think you are anaemic go and have a blood test. It can be a serious medical problem. Any doctor or nurse can do the test for you.
Your symptoms could be stress related but its best to seek medical attention to make sure you get the right treatment.
Also, it is worth knowing that taking the 200 mg ferrous sulphate iron supplements can be harmful if you take them and don't need them. So although they can be obtained without a prescription, they should not be taken without medical advice.
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Re: Iron - how do you make sure you have enough?
Thanks for your feedback, I'll get it checked out if it persists after I try the other remedies. :)
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Re: Iron - how do you make sure you have enough?
I never really thought about Iron in food, but it is really important.
Alongside everything else I eat loads of lentils and Cacao nibs as a snack.
So maybe a tasty snack could help to add some more Iron to your diet?
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Re: Iron - how do you make sure you have enough?
My doctor rang me at home to say he wants to see me ASAP, my iron level is so low he doesn't know how I am standing upright:(
This is the third time this year I've had the test and I've been eating bucketloads of iron pills and loads of iron rich food and vitamin C - it's ridiculous.
I'm not losing blood anywhere but just can't seem to keep my iron levels up. I may need a blood transfusion this time. I'm getting a bit anxious about it.
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Re: Iron - how do you make sure you have enough?
sorry to hear that, Hemlock. i have trouble keeping my iron levels up as well but it's not that bad thankfully. i hope you're ok. :sad:
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Re: Iron - how do you make sure you have enough?
Quote:
Hemlock
My doctor rang me at home to say he wants to see me ASAP, my iron level is so low he doesn't know how I am standing upright:(
This is the third time this year I've had the test and I've been eating bucketloads of iron pills and loads of iron rich food and vitamin C - it's ridiculous.
I'm not losing blood anywhere but just can't seem to keep my iron levels up. I may need a blood transfusion this time. I'm getting a bit anxious about it.
It must be so frustrating, especially since you do everything.... Maybe cutting down or quit coffee could help a little too.... Hope you'll feel better soon.:)
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Re: Iron - how do you make sure you have enough?
Here's what I eat and do to get enough iron:
- nut butters, especially almond butter
- dark green veggies
- soy meats and tofu
- cook in cast iron
- daily multi vitamin/mineral
- whole grain bread
- add 'dark greens' to my tomato pasta sauce
- beans and lentils
- eat enough food
- limit my caffeine consumption to only one cup of coffee a day, no sodas.
My iron level is normal and I've never been anemic.
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Re: Iron - how do you make sure you have enough?
Quote:
Hemlock
My doctor rang me at home to say he wants to see me ASAP, my iron level is so low he doesn't know how I am standing upright:(
Sorry to hear that, Hemlock.
FWIW my mother (83, more or less lacto-veg these days) has been anaemic throughout her adult life, and despite various tests they can't find a particular reason for it. She has had a couple of iron injections lately which made her feel a bit livelier.
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Re: Iron - how do you make sure you have enough?
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Re: Iron - how do you make sure you have enough?
Thanks everyone, I've got to go for more tests because the cause is unknown but luckily have 2 weeks holiday coming up so hopefully can have a rest up then!
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Re: Iron - how do you make sure you have enough?
Quote:
Hemlock
My doctor rang me at home to say he wants to see me ASAP, my iron level is so low he doesn't know how I am standing upright:(
This is the third time this year I've had the test and I've been eating bucketloads of iron pills and loads of iron rich food and vitamin C - it's ridiculous.
I'm not losing blood anywhere but just can't seem to keep my iron levels up. I may need a blood transfusion this time. I'm getting a bit anxious about it.
You probably know this Hemlock but not drinking tea with meals helps as tannin interferes with iron absorbtion. Using iron cooking pots helps with iron intake as well. I hope all goes well for you.
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Re: Iron - how do you make sure you have enough?
Also try to eat lots of lentils, chick peas, kidney beans, baked beans etc. Dark green veggies are good but I think pulses are an even better source, and are non-fattening.
There is also iron-fortified breakfast cereals.
Glad to hear you are getting it checked out properly.
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Re: Getting enough iron
I saw my GP this morning, he says I have a bleeding stomach ulcer, should be able to control it on medication and I've got to take iron for at least a month three times a day so thankfully it's pretty much a minor problem that will go away.
The rest of my results were fab - he commented on how fantastic my cholesterol and B12 levels were (bloody well should be I eat enough:)) and no sign at all of diabetes or thyroid problems, folic acid is fine too.
What a relief!:)
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Re: Getting enough iron
thats great hemlock. :)
sounds like a scary situation when u know you're doing everything right.
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Re: Getting enough iron
Quote:
Hemlock
I saw my GP this morning, he says I have a bleeding stomach ulcer, should be able to control it on medication and I've got to take iron for at least a month three times a day so thankfully it's pretty much a minor problem that will go away.
The rest of my results were fab - he commented on how fantastic my cholesterol and B12 levels were (bloody well should be I eat enough:)) and no sign at all of diabetes or thyroid problems, folic acid is fine too.
What a relief!:)
Glad to hear that they found the root of your iron problem Hemlock.
I have problems absorbing iron, I have been taking suplements & eating healthy for years. Last year I was so aneamic that I had to go into hospital and have an iron infusion. It was painless and about a month later I felt fabulous!! Then my iron levels slowly dropped despite me still taking an iron supplement.
My Gp finally reffered me to a gastro enterologist and my blood test suggest I may have coeliac disease which can cause iron & B12 deficency.
I am being admitted to hospital to have a biopsy tomorrow to confirm if it is coeliac disease.
Sorry for waffling on, but just wanted to let people kknow that if you have a chronic iron deficency it is impotant to get it investigated. I've eaten enough iron-rich vegan food to sink a ship but it is obviously a underlying medical problem.
M x
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Re: Getting enough iron
Yes, coeliac disease is very dangerous left undiagnosed!!! let's hope now that you will gradually recover. We've got two staff with it at work and they were both also very ill before diagnosis.
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Re: Getting enough iron
Good news hemlock. A bleeding ulcer doesnt sound nice though, hope your not in pain.
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Re: Getting enough iron
Quote:
puffin
Good news hemlock. A bleeding ulcer doesnt sound nice though, hope your not in pain.
No pain, not until I read the ingredients on the back of the meds - they have gelatin in them....gack. I'll have to go back and get the tablet form
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Re: Getting enough iron
Thats good news, well the lack of pain thing.
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Re: Getting enough iron
glad to hear you know what the problem is now, Hemlock. hope the meds work. i thought stomach ulcers were always painful but it's good that it's not giving you any pain so far.
good luck Muppet, hope you find out what's wrong and get it sorted very soon!
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Re: Getting enough iron
That's good in a way, Hemlock, isn't it? Stomach ulcers seem to be fairly easy to fix these days.
Hope you get to the bottom of your problem too Muppet.
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I've just bought a cast iron frying pan
...now what should I make?