I’ve currently got a depleted iron store post surgery possibly in part due to not getting enough in my new vegan diet. Is there a good reference to the foods I should be introducing? Green stuff is an obvious one of course.
Iron Store: I’ve currently got a... - Vegan Foods for Life
Iron Store
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Hi willsie01
I've had a look online and found this very interesting list:
Fresh vegetables
Find out the amount of iron you can get from just one 80g serving of fresh fruit and vegetables (that’s one of your five-a-day).
Sprouts, boiled
0.4mg
2. Asparagus, boiled
0.5mg
3. Leeks, steamed
0.6mg
4. Beetroot, raw
0.8mg
5. Broccoli, boiled
0.8mg
6. Spinach, steamed
1.4mg
7. Curly kale, steamed
1.6mg
8. Spinach, raw
1.7mg
Canned veg, pulses and beans
Find out the amount of iron you can get from just one 200g serving of the following veg, pulses and beans (one of your five-a-day).
9. Sweetcorn
1mg
10. Peas
1.5mg
11. Baked beans
2.8mg
12. Chickpeas
3mg
Dried Fruits
Find the amount of iron you can get from just one 30g serving of the following dried fruits (one of your five-a-day).
13. Prunes
0.8mg
14. Raisins
1.1mg
15. Figs
1.3mg
16. Apricots
2.7mg
Women need 14.8mg and men 8.7mg a day.
I hope this helps.
Alicia
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Well done Alicia. That’s a really helpful list 🙂
Thank you Ali
Spatone liquid iron is something I take every now and then. It’s a good quality iron sachet. I was told I was anaemic a few years before I became vegan. Grouping iron rich foods with vitamin C foods is said to help absorption. Hope this helps. Ali🙂🌱
Well done Ali, I forgot about the adding Vitamin C bit, that's what I would do every now and again.
My wife works with a GP who holds a diet clinic. When she heard about my low ferritin she told my wife to get me a spray, which is applied under the tongue so is fast acting . The brand is Better You and is called Iron: Daily Oral Spray. £7.13 on Amazon and supposedly lasts a month. No idea if it's any good but I'm going to give it a try.
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I see anemia as a symptom of other gut issues. Solve those and any anemia will go away naturally. Meanwhile add vitC to your meals, every meal. That should help significantly.
Along with a varied diet and vitamin C, I swear by Floravital, a herbal iron vitamin juice supplement you can buy in health food shops.