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    Default Vegetarian mums - iron?

    I hope there is a lot of vegetarians or maybe even some dietitians on here that can offer some advice.

    I'm not actually vegetarian (i have an allergy to beef) and am VERY low on iron. I'm planning to TTC later next month and need to drastically up my iron intake.

    What are the best/easiest ways to do this? I aready take a sup but its not enough. Level is currently 7!

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    Lots of leafy green vegetables combined with some Vitamin C to help absorbancy. (Eg baby spinach with some tomato)

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    Subbing, I'm preg and a bit low. I'm doing my best but still struggling a bit to get it up with a mix of food and my supp. I'm eating crazy amounts of baby spinach as salad, enriched whole grain cereals & breads where I can find them, cashews, hummus, milo (lol). I've heard baked beans pack a good whack but I can't really stomach them ATM.

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    Oh also pumpkin seeds and dried fruits!

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    Black strap molasses is very high in iron - it isn't the most wonderful tasting thing in the world, but a teaspoon mixed with some hot water is a good little hit. It's also nice on baked veggies, just brush a bit on before cooking them.

    Other than that what everyone else said - greens, legumes, nuts.

    A smoothie is a good way to get lots in - berries for vitamin c, then a big handful of spinach (can't taste it), a dollop of nut butter, nut milk. Delicious and nutritious

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    jagamoe  (26-05-2013),steel magnolia  (26-05-2013)

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    My hemoglobin levels were at 4 while I was preg now they're back up to 9 my dr put me on fero grad c tablets twice daily as pp said all the iron rich foods help too

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    If you eat seafood - 1 serve of octopus or oysters/clams has 1/2 your daily iron requirements - try making BBQ octopus with a tomato salad

    Add chia seeds to everything
    Add sesame seeds/ poppy seeds to salads
    Add dried herbs to everything
    Take extra vitamin c as well as eating extra serves of kale, capsicum, broccoli and eat a kiwi fruit daily
    Seaweed is a great source
    Eat quinoa instead of rice
    Eat morel mushrooms ( highest iron mushroom variety)

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    Lentils and beans are really high in iron. They actually have more iron per 100g than red meat but the iron in meat is easier for the body to absorb because it's haem iron. Having something with vit c when eating iron rich foods will help you absorb more of the iron.

    After having DS my haemoglobin levels dropped really low and I was told to take ferrograd c. It did nothing for my levels. I then started taking Floridex and it helped boost my levels.

    If you usually have bread and cereals get brands that have iron in them as well.

    I've been vegetarian for about 9 months now and I haven'thad a problem with my iron levels at all.

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    As Chunkydunks said, you may want to try a couple of different supplements as well. I also found ferrograd/fefol etc range did nothing for me either (except make me constipated). I had someone recommend to make sure that mineral supplements are chelated as it makes them easier to absorb and that constipation is a sign that it's not absorbing. I've found the Ethical Nutrients one to work well for me but everyone's bodies are a bit different so definitely worth trying something else if the one your taking isn't making much difference.

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    Thanks i had no idea different brands worked better than others. Getting ready for my first pregnancy i was on Elevit and Blackmores iron but my levels were still really low and i was constipated all the time. With my second i ate heaps and heaps of kangaroo meat which worked best, but its really expensive in Victoria (and hard to find in shops).

    I will try adding chia to everything. I make my own bread/bagels/pizza bases etc so i'll try it in that. Should chia be milled first? ie. in a coffee grinder?


 

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