Iron absorption issues - how do you stay healthy, just with a Vegetarian diet?

Would i need supplements all the time?Iron absorption issues - how do you stay healthy, just with a Vegetarian diet?
There are lots of good vegetarian iron sources, such as whole grain cereals and flours, leafy green vegetables, lentil and kidney beans, chick peas, spinach, baked beans, Muesli, figs and apricots. In fact, research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians.
Supplements are a good idea, regardless of whether or not you're vegetarian. You do need to be conscious of how much protein and iron you take in. legumes and dairy are not as rich in protein as meat, so you need to make sure you get enough to meet your needs. Spinach is a good source of iron, and so are raisins and dates. Still not as much as beef, but very good for you. Also make sure you eat cooked spinach, since it increases the absorbability of it. Also, cooking with cast iron cookware will increase the iron content of anything you cook. If you eat fish, fish is just as high in protein as chicken or beef, but with good-for-you omega 3's. If you don't eat fish, flax seed and olive oil are also good sources of omega 3's. It is very possible to get the nutrients you need on a vegetarian diet, but you have to be more vigilant.Iron absorption issues - how do you stay healthy, just with a Vegetarian diet?
A varied vegetarian diet is the best way to go.



Eating a mixed balance of grains and pulses (rice, lentils etc.) proteins (tofu, eggs, cheese, meat-alternative foods) and fibres (potatoes etc.) can keep you healthy pefectly fine.



I've been vegetarian all my life, and lived a pretty healthy way. But dont be afraid to eat out. Loads of restaurants serve vegetarian meals and Burger King even has a Vegetarian Society approved bean burger.



In regards to supplements, I do take about 8 tablets a day, but thats down to personal choice. I take Omega oils tablets (usually gained from eating oily fish, but the tablet oils are extracted from plants), iron and multi-vitamins pills and vitamin E tablets.



You dont have to live off supplements, but they may help you from time to time.
two main foods you can eat for protein are tofu and beans. but if your looking more for iron, then thats not AS easy. I suggest taking iron suppliments, thats what me and a few of my veggie friends do, and if your body is having trouble absorbing the iron, then either drink lots of orange juice, or take vitamin c suppliments aswell because it helps with the absorbtion of iron.



hope this helped :)Iron absorption issues - how do you stay healthy, just with a Vegetarian diet?
Eat lots of Spinach
I have be vegetarian all my life, and have always taken multi-vitamins with iron
You can get all the nutrients you need from a vegetarian diet,if you are experienced.In the mean time get a strong vit C and strong B (both time release) and a good all round multi vit and mineral suppliment,as a safety net whilst learning.Iron is never an issue.Never ever eat fish,they are animals.Good luck
No you will be find just eat pleanty of veg :)
Eat lots of vitamin C with food and do not drink tea, soda or red wine with meals - they all bind to iron.

Fruits and leafy veggies are good sources of vitamin C, except for apples, grapes and bananas, which are only moderate sources of the vitamin.