374709 Sun Feb 25 05:10:30 -0800 2007 39 31 Home Cooking 0 2327065 Looking at how to up the iron count in meals and menus where the focus is on vegetarian cooking. Family member is vegetarian but has been diagnosed as being iron deficient. Any suggestions would be appreciated. Sun Feb 25 05:10:30 -0800 2007 18056 Zengarden 1 2327078 Leafy green vegetables, beets, lima beans, and lots of other foods are high in iron (incl. some that have been designed to have it, like breakfast cereals) Whole wheat flour, brown rice, and brown sugar also have a ton more iron than their counterparts (and lots of other good properties, too) Often, the problem is not the iron intake, but the rate of absorption. Eating a combination of red meat and vegetable irons (which are not identical) seems to help the body absorb it. Other things that encourage absorption is Vitamin C, so be sure to eat lots of citrus and other veggies to get ample Vitamin C. It has been claimed that large amounts of soy products may inhibit iron absorption. As does tea, when drunk together with your iron (so don't have a cup of tea with your spinach!) Sun Feb 25 05:30:13 -0800 2007 2327065 49653 another_adam 2 2327501 i would caution against consuming any type of sugar (be it brown or anything else) as a means of getting iron. no way. also, for all you vegheads (and i am a former one myself - even diagnosed anemic when i was hospitalized once)), i think it is becoming more widely acknowledged that the only type of soy worth consuming would be fermented soy like miso (unpasteurized), real soy sauce, tempeh, and/or natto. Sun Feb 25 09:32:08 -0800 2007 2327078 42755 ben61820 3 2328698 Experts are cautioning not to go overboard on soy, but so far non have said you can't have the occasional chunk of tofu or bowl of edamame. Sun Feb 25 17:43:22 -0800 2007 2327501 10681 piccola 1 2327128 Eat Vitamin C rich foods and leafy greens together (spinach salad with mandarin oranges). Caffeine will inhibit iron absorbsion (whether from tea or coffee or soda), so avoid having it at the same time as consuming iron rich foods or supplements. When I was a vegetarian and developed an iron deficiency, I had to take a supplement for a while. Food alone will not fix an iron deficiency when you are vegetarian. Often a B12 deficiency is a bigger problem than iron. I took a combined supplement of B12 and iron by a company called Metagenics. They were made in such a way so that they metabolize quickly and didn't cause side effects common with iron. Sun Feb 25 06:18:22 -0800 2007 2327065 23415 pescatarian 2 2327325 b12 is only a problem for vegans Sun Feb 25 08:16:43 -0800 2007 2327128 10246 choctastic 3 2327555 Even if B12 deficiency is not the root of this problem, encouraging absorption can't hurt -- and I definitely agree that absorption is as much of an issue as intake. Everyone is right about B12 and Vitamin C helping with absorption -- and add Folate to your list, it's part of the B12 pathway. Sun Feb 25 09:57:08 -0800 2007 2327325 11485 Adrienne 1 2327235 Is the person ovo-lacto veg? Because eggs (the yolks, anyway) have a fair amount of iron. Otherwise, beans have a lot of iron - and so does Total cereal. Sun Feb 25 07:33:58 -0800 2007 2327065 10681 piccola 1 2327255 Not to disparage spinach because it's so good for you in other ways but spinach is high in oxalic acid which inhibits the absorption of iron. http://www.innvista.com/HEALTH/foods/vegetables/spinach.htm Having iron with vitamin C is a key to increasing absorption. Additionally, having calcium with it will have the opposite effect. Non-meat sources of iron aren't absorbed as easily. Good sources are nuts, beans, molasses, seaweed, quinoa. When I wasn't eating meat, I had very low iron levels and took supplements which replenished it. But, only on a doctor's recommendation because too much iron can also be dangerous. Sun Feb 25 07:42:40 -0800 2007 2327065 39874 chowser 2 2330490 It's true about spinach - you need to cook it to break the association between oxalic acid and iron. Cooked spinach is a good source of iron, raw spinach, not so much. Mon Feb 26 11:10:55 -0800 2007 2327255 63002 atomic 3 2330643 Thanks--I didn't realize that cooking would help. Mon Feb 26 11:45:05 -0800 2007 2330490 39874 chowser 1 2327405 Try cooking in cast iron as well. Sun Feb 25 08:55:43 -0800 2007 2327065 59258 smtucker 2 2327502 ha. Sun Feb 25 09:33:22 -0800 2007 2327405 42755 ben61820 3 2329748 Why ha? It is true that when you cook in cast iron, your food has a higher iron content. Mon Feb 26 08:17:54 -0800 2007 2327502 41763 kiwijen 4 2330054 sorry, i thought you were being cheeky is all. does it really contribute to the iron content in a benficial way? Mon Feb 26 09:31:03 -0800 2007 2329748 42755 ben61820 5 2331073 I have a friend that is SUPER anemic (her bone marrow has no iron at all) and her doctor told her to cook everything in cast iron....it has helped some with her blood iron levels. Mon Feb 26 13:24:12 -0800 2007 2330054 36261 sunshinedrop 5 2331133 I read an article on how North Americans started becoming iron deficient at roughly the same time as they stopped using cast iron as a means of cooking. The gist of it was, that your food will pick up a bit of iron as it cooks and it's certainly enough to keep you healthy. DT Mon Feb 26 13:35:34 -0800 2007 2330054 11291 Davwud 1 2327414 The above posts are spot on. In addition, high vitamin C foods should not be cooked. Other inhibitors are plant phytates and tannins such as in tea, red wine and red beans. You can have tea or red wine, but not with meals. Soaking beans and not using the soak water helps. I believe, but am not sure, that tannins and not caffiene are inhibitors in tea. Sun Feb 25 08:57:31 -0800 2007 2327065 36661 Sam Fujisaka 2 2327435 I think it's both caffeine and tannins. Sun Feb 25 09:03:39 -0800 2007 2327414 39874 chowser 3 2333954 No. The tannins are the inhibitor (Strangely enough, I'm working on inhibitors and enhancers for iron, zinc, and vitamin A as we speak). Tue Feb 27 10:56:43 -0800 2007 2327435 36661 Sam Fujisaka 4 2334003 I thought caffeine was also an inhibitor? I'm not speaking as a scientist, just an interested participant. http://www.clevelandclinic.org/health/health-info/docs/1700/1753.asp?index=7240 Interesting about high vitamin C foods not being cooked since the oxalic acid in raw spinach prevents absorption of iron, cooking it will break down the oxalic acid and make the iron more easily absorbed. So spinach isn't really a good source of iron, cooked or raw? Tue Feb 27 11:05:36 -0800 2007 2333954 39874 chowser 1 2327494 I've read that sardines and anchovies are good sources if your family member partakes of fish; vegans would not partake but some vegetarians would, am I right? Molasses, raisin bran cereal, prunes and other dried fruits are good sources also. Sun Feb 25 09:28:26 -0800 2007 2327065 11983 Val 2 2328703 Vegetarians won't eat fish, sorry. But you're spot on for the fruit. Sun Feb 25 17:45:23 -0800 2007 2327494 10681 piccola 3 2328994 Thanks, piccola...our associate minister at church says she's a vegetarian but she loves sushi so I am CONSTANTLY confused over the term "vegetarian." Sun Feb 25 20:10:07 -0800 2007 2328703 11983 Val 4 2329049 A lot of sushi (vinagared rice with different ingredients) is completely vegetarian. Maybe she's talking about sushi while you're talking about sashimi (raw fish or seafood). Sun Feb 25 20:57:53 -0800 2007 2328994 36661 Sam Fujisaka 4 2329665 I'd be confused too. A lot of people call themselves vegetarian when they eat fish or chicken - it's a pet peeve of mine. The definition of vegetarian is someone who doesn't eat animals. (There are nuances, but that's the basic rule.) Mon Feb 26 07:53:44 -0800 2007 2328994 10681 piccola 1 2327761 excellent advice so far, especially about the cooked spinach. add almonds and apricots to the list of iron-rich foods above. iron absorbed from cookware is too scant to add up to anything. best advice is to eat enriched cereal to get as close as possible to your daily allowance. Sun Feb 25 11:13:31 -0800 2007 2327065 30273 hotoynoodle 1 2329025 Parsley is high in iron and vitamin C - I like the flat-leaved variety as it as a salad green. Iron fortified dairy and cereals (as suggested by hotoynoodle) are probably the easiest ways to boost intake without altering the diet significantly. You could also try an modify the way you cook vegetables, steaming or stir-frying is supposed to keep more nutrients in the food. A high-fiber vegetarian diet will also help with absorption. Sun Feb 25 20:36:03 -0800 2007 2327065 77595 messycook 1 2329543 I think raisins are supposed to be high in iron. Mon Feb 26 07:14:01 -0800 2007 2327065 70510 xnyorkr 1 2329622 I've done a lot of research on this, since I'm iron-deficient anemic. Unfortunately, our bodies aren't well equipped to absorb iron efficiently from non-animal sources. Doctors have told me that iron supplements are the way to go if you don't want to eat meat. And, of course, the best meats to eat, iron-wise, are organ meats like liver. Now, I'm no medical professional; this is only what I've read and been told. I would definitely seek professional medical advice, particularly if the family member is showing symptoms of anemia. Mon Feb 26 07:42:46 -0800 2007 2327065 14139 Kagey 1 2329757 I have a friend who was anemic when pregnant but couldn't tolerate iron supplements. Her mother told her that she should take a teaspoon of blackstrap molasses each morning and night, which she grudgingly did (tastes pretty bad and nothing makes it better). Her doctor was amazed at the increase in her blood iron at her next visit. Cooking/baking with molasses is certainly less odious, but you'll ingest less iron that way than by teaspoon. Mon Feb 26 08:20:09 -0800 2007 2327065 41763 kiwijen 2 2330004 I think blackstrap molasses is delicious..in a hot drink with hot water, lemon juice or ascorbic acid and sweetner. Try it..it has a wonderful taste. And there you have iron and vitamin C together!! I drink it when I have cold but I love it anytime. Mon Feb 26 09:20:33 -0800 2007 2329757 41181 Rhee 1 2329870 after her last pregnancy my sister-in-law became anemic. the doctor recommended eating a lot of cilantro? I was just checking the nutrition facts on cilantro and there is no iron ... wonder what that was all about! but eat lots of DARK leafy greens. from what I understand cooking them to death's door doesn't help the iron content ... when I cook them (particularly kale, mustard greens, broccoli raab) they only get a few moments in a hot hot hot wok or they are roasted for a few minutes in a hot oven. btw, don't freak about the vegetatian and iron deficiency thing. I am both, and per ongoing tests have been fine over the last 10 years. Mon Feb 26 08:45:04 -0800 2007 2327065 63906 odkaty 2 2330066 i'd like to echo the last part of odkaty's post above: that iron deficiency of the sort that most vegheads encounter is NOT really a life or death thing. remember that most doctors and just people in general in the US are SO used to high amounts of animal protein that those related levels of iron are considered normal. im sure that the 'normal' levels of iron in different cultures and societies would reflect their daytoday eating patterns and might be lower than ours. keep in mind, i have no real bias here as i am a devouted meat eater who just happens to LOVE his veggies, too. Mon Feb 26 09:34:45 -0800 2007 2329870 42755 ben61820 2 2330273 It's nothing to freak about yes, and the fact that you are OK, is great, however, if someone has been tested and they have low iron, it is something that should be addressed. I was a vegetarian for over 15 years. I was fine for about 13 years and then I was feeling light headed all the time and I went for a test and my iron levels were 4 and my B12 was low. I was also very concientious about how I ate. When you have an iron level of 4, you need to take supplements to get it back up to an acceptable level (30-400) as food, especially if you do not take meat sources, will not increase your levels quickly enough. Mon Feb 26 10:21:05 -0800 2007 2329870 23415 pescatarian 3 2330415 pescatarian, your post captured my thoughts, you just stated it better than I: "I was also very conscientious about how I ate." Except for b-complex all of my nutrients come from diet so I pay careful attention that I eat a balanced diet. It is so important for all people that they eat a complete nutritional diet. Now I'm not some freak who doesn't enjoy food .. I just pay attention that if I want to gorge on french fries or waffles today I better eat fruits and vegetable until they sprout out my ears tomorrow! Mon Feb 26 10:54:07 -0800 2007 2330273 63906 odkaty 1 2330926 I used to be a strict vegetarian before rediscovering the joys of beef and seafood. Flesh is still more of an occasional treat in a mostly vegetarian diet and I've never had a problem with anemia. Pescatarian hit the nail on the head when they said that the most important thing is to be aware of what you're eating, particularly if you have specific nutritional needs. Beans, soy products (tofu, tempeh), eggs, dairy, and dark leafy greens are all good sources of iron. A few of my favorite recipes include: Tofu and quick-sauteed spinach in peanut sauce, spinach and black-bean enchiladas with queso fresco, vegetarian chili, and mater panir (peas and cheese). Also, citrus DOES NOT help you absorb iron contrary to popular misconseption. This urban legend comes from a series of in vitro studies with cultured cells. Veggie multivitamins with B complex and iron can help supplement, but they're no subsitute for eating right. Mon Feb 26 12:52:13 -0800 2007 2327065 65439 kalidaemon 2 2331055 I can't find anything about citrus (I'm meaning vitamin C) and iron absorption that says it's a myth. Can you post the source? Thanks. I have found a lot of sources that dispute spinach and iron, though. I'm wondering about cooking it as atomic pointed out above. Mon Feb 26 13:19:30 -0800 2007 2330926 39874 chowser 1 2331071 last time I tried to give blood I was turned down because my iron was a little too low, the Red Cross told me to eat Cream of Wheat to help increase my iron level and come back in the future Mon Feb 26 13:23:23 -0800 2007 2327065 56307 amopdx 1 2332657 I had a serious surgery that was coming up, and I was told that it was best to use my own blood during the surgery. But I was anemic, and they would not use the blood unless I was no longer anemic so to boost the iron they had me eat Cream of Wheat. I had only a few weeks to get the Iron level up or it could not be used. The American Red Cross, or I should say the nurses that processed the blood for the hospital for my case were exactly right. I would eat it a few times during the day and it worked like a charm. Mon Feb 26 20:55:22 -0800 2007 2327065 50431 chef chicklet