Good Veggie Sources of Iron and Vit. C(which will increase absorption of Iron)

[Guest guest]

Remember and take Vitamin C along with Iron Rich Foods at the same time.

It helps the body better absorb the Iron. Simply drinking six ounces of

orange juice with iron-enriched cereal can increase the amount of iron

your body absorbs from plant foods up to 50%. Women that are pregnant

women need double their normal amount of iron in order to supply their

growing fetus. Adequate iron is require in preparation for pregnancy and

during breastfeeding so that the child can gain adequate weight and develop

properly. Women lose iron during menstruation and those who bleed heavily

may become anemic. You can take suppliments and increase the following into

your diet. Most all OB/GYN recommend taking Vitamins with Iron suppliments

during this time of life.

 

Lentils, cooked 1 cup 6.6mg

 

Chickpeas,mashed cooked 1 cup 4.7mg

 

Spinach, cooked 1 cup 2.9mg

 

Potato mashed 1 medium 2.8mg

 

Peas, cooked 1 cup 2.5mg

 

Raisins 1/2 cup 1.6mg

 

Watermelon 1/8 medium 1mg

 

Tomato juice 8 oz 1.4mg

 

a.. Very good sources (3.5 mg or more):

 

 

a.. Breakfast cereals enriched with iron (see food label for serving

size).

 

 

b.. One cup of cooked beans (white beans, soybeans, lentils or

chickpeas).

 

 

c.. One-half of a cup of tofu.

 

 

d.. One ounce of pumpkin, sesame, or squash seeds.

 

 

b.. Good sources (2.1 mg or more):

 

 

a.. One-half cup of canned lima, red kidney beans, chickpeas or split

peas.

 

 

b.. One cup of dried apricots.

 

 

c.. One medium baked potato.

 

 

d.. One medium stalk of broccoli.

 

 

e.. One cup of cooked enriched egg noodles.

 

 

f.. One-fourth of a cup of wheat germ.

 

 

c.. Other sources (0.7 mg or more):

 

 

a.. One ounce of peanuts, pecans, walnuts, pistachios, roasted almonds,

roasted cashews, or sunflower seeds.

 

 

b.. One-half of a cup of dried seedless raisins, peaches, or prunes.

 

 

c.. One cup of spinach.

 

 

d.. One medium green pepper.

 

 

e.. One cup of pasta.

 

 

f.. One slice of bread, pumpernickel bagel, or bran muffin.

 

 

g.. One cup of rice.

a.. beans, including kidney, lima, navy, black, pinto, soy beans, and

lentils

a.. iron fortified whole grains, including cereals, breads, rice, and pasta

a.. greens, including collard greens, kale, mustard greens, spinach, and

turnip greens

a.. tofu

a.. vegetables, including broccoli, swiss chard, asparagus, parsley,

watercress, brussel sprouts

a.. blackstrap molasses

a.. nuts

a.. egg yolks

a.. dried fruits, such as raisins, prunes, dates and apricots

 

 

What are good sources of vitamin C? Eating a source of vitamin C with

(non-meat) iron-rich foods can help your body to absorb more iron. Some

foods that are good sources of vitamin C are listed below:

 

a.. Fruits:

 

 

a.. One cup of fresh orange juice (124 mg).

 

 

b.. One cup of raw strawberries (98 mg).

 

 

c.. One cup of pink grapefruit juice (94 mg)

 

 

d.. One orange (70 mg).

 

 

e.. One cup of cantaloupe (59 mg).

 

 

f.. One-half of a grapefruit (39 mg).

 

 

b.. Vegetables:

 

 

a.. One cup of sweet, red, raw peppers (283 mg).

 

 

b.. One cups of fresh boiled broccoli (101 mg).

 

 

c.. One cup of cooked brussel sprouts (97 mg).

 

 

d.. One cup of cooked peas (77 mg).

 

 

e.. One cup of cooked cauliflower (55 mg)

 

 

f.. One cup of tomato juice (44 mg).

 

What foods decrease the amount of iron that your body absorbs from foods?

 

a.. There are certain foods that keep your body from absorbing iron from

iron-rich foods. These foods include coffee and tea. To increase the

absorption of iron in your foods, do the following:

 

 

a.. Drink coffee and tea separately from meals that contain iron-rich

foods.

 

 

b.. Eat high-fiber foods and soy products with a good source of vitamin

C to increase the absorption of iron.

 

 

What other diet guidelines should I follow?

 

a.. Food that is cooked in iron skillets or pots, steel woks and steel

cookware may add extra iron to foods.

 

 

b.. Include iron-rich foods in your diet every day to increase your blood

iron level. Ask your caregiver how much iron you or your child needs each

day.

 

 

c.. Limit the amount of cow's milk and juice that you give to children

between one and three years old. Children only need about 24 ounces of milk

each day. When children drink too much milk and juice, they may eat less

iron-rich solid foods. This may cause them to have a low level of iron in

their blood.

 

 

 

Risks:

 

a.. Not including iron-rich foods in your diet every day may cause your

iron levels to decrease. This may lead to iron-deficiency anemia, especially

during periods when your body needs extra iron.

 

 

b.. Iron deficiency anemia may cause problems with your child's growth and

development. If you have iron deficiency anemia, you may have other health

problems. It may take longer for you or your child to increase your blood

iron level if you do not follow an iron-rich diet.

[Guest guest]

Thank you for posting this! I can't get to a bookstore until next

week to buy some " How to Become a Vegetarian " books, so this REALLY

helps in the meantime. Thanks again!

 

--Mary

[Guest guest]

You're very welcome.

Judy

 

 

 

Thank you for posting this! I can't get to a bookstore until next

week to buy some " How to Become a Vegetarian " books, so this REALLY

helps in the meantime. Thanks again!

 

--Mary