I have been a vegetarian/vegan (mostly) since I was twelve years old. My diet usually looks like: Vegetables, fruits, whole grains, nuts, seeds, tofu, legumes, quinoa, limited sugar, limited dairy, eggs, some fish and seafood. My iron has always been average or above average (120 or above- even peaking at around 140 a few years ago). I have always been quite proud of this- especially after having four children. (Note: I did eat some poultry when I was pregnant and breastfeeding). But other than that I have been a vegetarian (plus fish and seafood) and almost a vegan as dairy has never agreed with my stomach) for 27 years now. But for the first time in my veggie life, my iron is low! (95) :( Blame it on heavy periods? Giving birth to four children? Some would blame it on my mainly vegetarian/vegan diet.
Challenge:
Get my iron back up to 120 (regular level) in six months time on my mainly vegetarian/vegan diet.
Feelings:
1. Disappointed (with myself!) Why didn't I pay more attention to my iron intake in foods? Embarrassed that my iron is low and that I've always told people, "my iron is fine! I get enough iron in my diet from mainly vegan sources."
2. Determined. I'm determined to get my iron levels back up without eating red meat and/or poultry.
2. Tired. Yes- I am feeling more tired than usual. Where's my high energy that I used to have?
3. Strange Question: Is my hair loss in the shower normal? Or higher than normal? I have a lot of hair, and I shed... is this due to my low iron?
Is it a Vegetarian Problem or a Woman Problem?
I know iron deficiency is extremely common in women. I haven't done much research yet, as this has only just happened... but just from speaking with friends and relatives I know that most women my age or older that I speak with have an iron deficiency! Almost all of these women eat meat. I blame this low iron epidemic on pesky menstruation!
Why did my Iron level change? What did I do differently in the past two years since my last blood test?
Racking my brain, trying to identify what has changed with me since my previous blood work two years ago. My iron levels were great then, and before then.
- My periods are heavier since having children
- I stopped taking multi-vitamins (after reading current peer-reviewed research claiming multi-vitamins were actually useless, need to fact check this again)
- I switched from soy milk to almond milk
- I started drinking coffee (not a lot- just lattes with coconut milk- so delicious!)
- I started drinking sparkling water
Plan:
- ensure I'm eating plenty of iron-rich foods (off the top of my head: lentils, chickpeas, kale, spinach, oatmeal, dark chocolate, molasses, cashews and nuts, sea vegetables, oysters (sometimes))
- eat my iron-rich foods with foods containing plenty of vitamin C (oranges, leafy greens, grapefruit, strawberries, lemon water, berries, red peppers)
- take the iron supplement prescribed by my doctor (start gradually as per his guidance)
- take vitamin C supplements to increase the absorption of my iron supplements
- cut out coffee and tea (inhibits absorption of iron)
- cut out dairy (devoid of iron, gets in the way of iron-rich foods- inhibits iron absorption? Need to fact check this) I already don't drink cow's milk, but I do eat some cheese on pizza and some greek yogurt. I'll stop this for now... and see
- take liquid chlorophyll daily (A very green, clear liquid- I used to take this years ago, before having kids- iron was great then- don't know if connected- will have to fact check this) I'm acting on a hunch here.
Concerns!
1. I have been told iron supplements are horrible to tolerate! I've been told from my doctor, and many other women that iron supplements upset your stomach and cause severe constipation. Blah! This sounds horrible!
2. What if my iron doesn't go up? My doctor, and other people that I will not mention, believe I should eat meat. I don't want to! It goes against the basic principals of who I am as a person!
3. What if my children are iron deficient? I am a very pro-active Mom. I am and always have worked very hard to feed them a wholesome, nutritious diet. And while they do eat chicken, fish, poultry and dairy, they do not eat red meat (pork, beef, lamb, veal). I am responsible for their health and well being. I only want the best for them. Do I need to reconsider their diet? I hope not!
Challenge: Go!
My Food Today: October 5, 2016
Breakfast:
- liquid chlorophyll
- oatmeal
- cashews 1/4 cup
- chopped strawberries
- 1/2 grapefruit
- hot water
- a little bit of almond milk
Snack:
- bran muffin
- blackberries
Lots of water throughout day
Lunch:
Lentil noodles (Maria's- love these!)
Black bean tofu with spinach, snow peas, red peppers, carrots and onions
sprinkled with ground sea vegetables (dulse)
2pm Snack: (not actually a snack)
1/2 iron pill
Vitamin C pill
4 pm Snack: (a really yummy snack)
almond butter - two tablespoons
dark chocolate (90%) - 3 squares
Shreddies cereal (dry) - 1/2 cup
mandarin oranges 2
Dinner:
chick pea and sweet potato curry
potatoes
steamed broccoli
Bedtime snack
1/2 iron pill
Vitamin C pill
local, freshly picked apple slices
lemon sparkling water
Notes:
1. Holy cow I eat a lot!
2. Seems like there was a lot of veggie iron in my diet today. Question: Is my body absorbing it? Is it enough?
3. So far my tummy is OK
