Need more iron?
Since I'm vegan and pregnant, everyone (okay, mostly my mom) has suddenly been on me again about getting all my vitamins, nutrition, etc. So far, I've been the picture of health, and happy to brag about it.
Then, at my last doctors visit, my doc said my iron was a little low. She said that it should be between 35-50 to be "healthy" and I was at 34.5. She said normally she wouldn't worry since its barely low, but since I'm pregnant its likely to get lower.
She also told me not to worry about the baby, since most likely the reason I'm a little low is hes just stealing it all. She suggested buying cereal with high iron content and eating more leafy greens. The highest iron content I could find in cereal is 25% and I've been trying to eat more greens but really how much can you eat.
Do you think thats enough? Or should I head to the vitamin store? My prenatal does have iron, but apparently not enough. Anyone have a similar experience?
I think following your MD's advice is good enough for you. Do not take a supplement unless prescribed by your MD. Iron isn't one of those minerals you get rid of excess easily, and can be harmful to your liver.
Spriulina is indeed a good natural source. But since you're barely low, don't overdue it.
All the best.
That spriulina has a super high amount of vitamin A which too much of during pregnancy can have harmful effects. Make sure you check with your MD before you start any supplementation.
Ugh I hated taking iron supplements, they are very hard on the stomach (even the easily digestible ones). +1 Spirulina
Hemp seeds have a ton of iron. I put a bunch in when I make smoothies. Lots of protein/fiber/E/B vitamins in there too.
If you include vitamin C in your diet along with Iron, you will absorb it better. I like to throw tomatoes in with spinach dishes, or just drink a glass of juice for dessert or eat some fruit throughout the day.
Aw what about pumpkin seeds? mmmm..... Just make sure you're ingesting vitamin C or your body won't absorb it as well. I know it's fortified but what about grapenuts.
seaweed is great, make some sushi? if you like it. you should also be able to find seaweed flakes- i add them to pasta sauces and its not a problem. also molasses is quite good too.
Lots of seaweed....most sea-vegetables are incredibly high in iron. Good luck and congrats!
Twoed on the sea veggies. Also coffee and tea inhibit iron absorption.
Heres a chart I found on high iron content.
Soybeans, cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.2
Lentils, cooked 1 cup 6.6
Spinach, cooked 1 cup 6.4
Quinoa, cooked 1 cup 6.3
Tofu 4 ounces 6.0
Bagel, enriched 3 ounces 5.2
Tempeh 1 cup 4.8
hands down molasses at 2T wins in my eyes, add to oatmeal. :)
Benefits of Cast Iron Cookware
"Cast iron ware is a boon for cooks since it heats evenly, retains heat well and lasts forever. It yields important health benefits, too; iron-deficient diets are all too common these days and food or liquid cooked in cast iron ware provides significant traces of this essential mineral."
"I drink the kind with calcium and vitamin d added"
Just pointing out... unless you have managed to find one with d2 (ergocalciferol added) instead of d3 (cholecalciferl, vitamin d3 isn't vegan; it's derived from fish or lanolin. There's plain calcium-fortified orange juice, but I have yet to find one with d2 >:( so i usually just take d2 supplement during the winter.
I know some veg*ns make 'exceptions' or don't consider it non-vegan, and I know there's the big debate over d2 vs d3... just making a note in case you didn't know.
Leafy greens (spinach!), pumpkin seeds, sesame seeds, oatmeal, lentils, and beans are where I get most of my iron.
Vitamin C increases iron absorption, so try to consume vitamin c at the same time as iron... i.e, if you're having oatmeal have some fruit on the side, or if you're making a chickpea curry add tomatoes or potatoes, stuff like that.
Someone mentioned hemp seeds- I don't like the taste, but I've seen them at trader joes :)