How to Get More Iron as a Vegan

Going meat-free with your diet? Watch your iron intake! Iron from plant sources is not as easily absorbed by the body as iron from animal sources, making vegans (namely women) more susceptible to dangerously low iron levels (anemia). The goods news is, with a few careful adjustments the problem can be remedied and/or prevented. Take a glance at the following tips on how to get more iron as a vegan.

Difficulty: Moderately Easy

Instructions

1. 
    
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   Talk to your doctor if you are starting a vegan diet (or if you are already a vegan and suspect you may be anemic). Getting a complete blood count (CBC) is essential to analyzing your current need for iron. Supplements may be needed now for anemia or advised as a preventative.

2. Add Vitamin-C rich foods to your diet. Vitamin C helps the body absorb iron more easily, essential when only plant foods are being consumed.

3. Add beans/legumes to your diet. Beans are an excellent source of iron in most cases, whether canned or dried.

4. Always choose iron-fortified cereals. One serving of cereal can offer more than 45% of your iron needs for the day if chosen carefully. Eat dry as a snack or sprinkled over fruit slices.

5. Make sure you're eating the right greens. Not all greens are created equal. Vegans should be shopping for dark, leafy greens to ensure the highest iron content possible is being consumed.

6. 
    
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   Be selective about caffeine consumption. Caffeine may inhibit iron absorption. Try to keep any intake of iron separated from intake of caffeine by a few hours.

Tips & Warnings

• Signs of anemia may include fatigue, sleeplessness, paleness, and coldness in the extremities. Talk to your doctor if you notice one or more of these symptoms.

[betterbody]

on 5/20/2009 Go vegan! Thanks for the info about getting more iron when you are eating a vegan diet. 5 *s.