Vegetarian Nutrition Diet

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Q: I’ve adapted to the vegetarian diet, I have a question on “meat” substitutes and soy products, tofu?
I feel great being a vegetarian but my dad keeps warning me about the ongoing speculation on whether soy products are actually healthy. I use a lot of soy products, like the Morningfarm soy patties and sausages and tofu hotdogs? They have iron and protein, so at least I think I’m getting proper nutrition?

Is it unsafe though? I heard soy products have been linked to cancers and infertility?

A: There is no scientific proof that soya increases the risk of any type of cancer.

Soya proteins contain isoflavones that can mimic a weak oestrogen effect. It’s not the same as the oestrogen your own body makes though – it is 1,000 times weaker than your own body’s oestrogen, but it’s this that has led to concerns (and rumour) about soya and oestrogen dependent cancer and in particular about breast cancer.

There is no actual scientific evidence that any food, including soya, causes, prevents, contributes to or affects the progress of any cancer (the exception being high consumption of red and processed meat, which is a major risk factor for colorectal cancers).

This is as true of oestrogen positive breast cancer as of any other cancer (not all breast cancers are oestrogen positive).

There are those in the field who argue that isoflavones may be of help in preventing breast cancer or be beneficial to women who have had breast cancer.

There is current research into whether increasing phyto oestrogens in the diet helps to prevent breast or prostate cancer, and a study in 2002 found that women with the highest levels of soya products in their diets had the lowest breast density – higher breast density being associated with higher breast cancer risk.

Women with the highest levels of isoflavones in their diet are reported to have significant risk reductions for uterine cancer.

The charity Breakthrough Breast Cancer addresses the issue of soya quite thoroughly; you can download their factsheet. Note that it says:

”Because phyto-oestrogens can act like oestrogen they can have similar effects to oestrogen, but at high doses they may actually block the effects of oestrogen. ”

and

”Some studies found that regularly eating foods that contain phyto-oestrogens might lower the risk of breast cancer, whereas others found that they have no effect.”

http://breakthrough.org.uk/breast_cancer/breast_cancer_facts/publications/

As far as I can ascertain, there is no scientific proof that soya affects fertility; some studies have suggested that a diet high in soya may affect both female and male fertility, but these ARE just studies, not proof. All studies do is suggest posssibilities for further research. And from the studies I’ve seen, it would appear they considered that eating soya in moderation is fine.

It’s worth mentioning that there are no exceptionally high instances of infertility in Asian countris where soya has been a basic food for a very, very long time.

Soya is contraindicated for certain thyroid conditions, and obviously those with such conditions should avoid it. As far as I can tell, there is no suggestion that soya actually causes or triggers such conditions.

I’d draw a parallel with my own situation – as a diabetic I have to avoid or treat with caution a number of foods because of their high GI rating. These foods include healthy things like pineapple, beetroot and melon. No reason for someone without diabetes not to enjoy those foods; similarly, no reason for a person without a thyroid condition to avoid soya

Q: Is a vegetarian diet healthier than a diet that includes meat?
Is it healthier to not eat meat? Please only answer if you actually have some knowledge in nutrition and healthy eating…
I’m already a vegetarian and I just want to know if it’s really that unhealthy as other people are telling me that it’s bad for your health.

A: Being vegetarian or omnivorous, all diets will be unhealthy if they are not balanced and well planned. Try eating McKing burger all day and all night for a week!

Q: Can a vegetarian diet turn a man into a feminist?
Does over-consumption of estrogen filled soy mal-nutrition a mind and cause a man to hate other men’s masculinity. Are men everywhere threatened by the hightened presence of soy lecithin in packaged foods?

A: I don’t eat soy things.

And I am a complete vegetarian.

And not a feminist.

Q: Vegetarians: Do you feed your pets a vegetarian diet too?
Can you ensure they get the right nutrition? What pet do you have?

A: Any person (and I’ll use that term loosely) who feeds a carnivorous animal (dog or cat or whatever*) bound in their care a vegetarian diet needs dealing with for animal abuse violations and cruelty.

*as for treating human children as if they naturally exist as herbivores!

Julia S: Where does someone get such a ludicrous idea from? Human biology and anthropology (http://uk.answers.yahoo.com/question/ind… ) speak louder than any vege-propaganda. Humans do not exist naturally as omnivores (a common mistake caused by applying a scientific term out of context – see link). And humans certainly do not exist as herbivores. Humans actually exist (almost certainly, naturally) as opportunistic carnivores. I’ll let you work out what this means from a ’scientific standpoint’.

A few thousand years? What are you talking about? It takes a least one million years for a species to overhaul its diet.

A few billion folk doing something stupid and suffering for it does not constitute any reason for me to do it. How illogical can you get? Rationality (and/or rational science) is not a democracy.

Surviving and thriving do not constitute the same thing.

What gives you the idea that humans exist as herbivores? How funny! Objective science is not your thing? In the future we will view forcing children to adopt an unnatural and unhealthy diet as neglect and a form of child abuse. And rightly so.

As for turning out ‘just fine’… yeah, that’s what everybody says, right before Reality explodes in their face. There is no such thing as a healthy vegetarian: it is just a matter of time before the malnutrition caused damage building over many years (or decades) actually becomes apparent – and then you can blame ’something’ else, because vegetarianism is healthy and you turned out ‘just fine’. Most vegetarians do not. Some people survive falling out of planes without a parachute. Most don’t.

Let me know in another twenty or thirty years how your experiment has turned out – if you live that long. Which contrary to popular opinion – most vegetarians definitely do not.

I suppose you consider the idea that humans cannot digest raw vegetable matter (easily, or at all depending on type ie, raw grains, most leaves, legumes, grasses, most roots) the ’silliest thing you have ever heard’.

Eating and digesting do not mean the same thing.

Do you feel certain of something? Oh dear. Here’s an opportunity for you to test this against Realty. You want to act like a REAL Scientist for a change? You want to test this (your subjective ‘what you want to be true reality’ against objective Real World Reality)… ok, lets see how ’silly’ this really is. A simple experiment to prove your natural herbivorous nature. No problem. Nothing to worry about. Right? What can you possibly lose by not accepting this challenge? After all, where’s the challenge in proving something you already know to be absolutely true; you already believe unconditionally that humans exist as herbivores.

So prove it!

Simply go to Africa, find a group of Mountain Gorillas and (without any supplies except clothes and shelter) copy them for six weeks.

Easy.

When you don’t make it back because you have starved to death (not through lack of eating and stuffing your face with leaves all day) shall we just put it down to natural selection and non-survival of the dimmest?

Lifespan studies:

None of you seem very good at science.

Oh dear. One long lived dog fed a stupid diet does not prove anything. The same way that one long lived human on a stupid diet does not mean anything either. Does no one here have any clue how to do real science.

Carnivores cannot thrive on herbivorous diets. Maybe a genetic freak of a Methuselah might do so – but would that animal/human have lived as long, or longer (!) with a natural diet? Did they artificial shorten the animals lifespan?

Did the dog show any pronounced behavioural pathologies?

To say that it is ignorant/dishonest of someone to maintain that dogs can’t thrive or that it isn’t scientifically preposterous to feed a carnivorous animal (or any animal any serious deviation from its natural diet) on a vegetarian diet pushes even this forum’s level of absurdity and shameful disgrace – the lifespan of one dog does not suddenly over-ride common sense and everything else that we know of objective science regarding physiology and nutrition and average lifespan – regardless of how much you might like it to.

What else might have contributed to this one animal’s longevity? CR? Genetics almost certainly. What proof do we have of this age anyway? I also doubt the claim of doggy-veganism on the simple basis of knowing what dogs are like – unless they had the animal under constant surveillance and/or locked up inside all the time – how can anyone say what the dog did or didn’t eat?

If you want to show serious scientifically valid lifespan studies and get taken seriously you will have to do better than that.

Besides such long lived dogs of approximately early to mid-twenties and upwards (past thirty apparently) do happen occasionally. This is not a miracle occurrence which has only happened once in the whole history of Doggydom because of an absurdly inadequate vegan diet inflicted selfishly by people who don’t deserve such a priviledge..

Cats need raw meat and fats and organ meats to thrive. Dogs need raw meat, bone marrow, raw fats, organ meats, (and may also like raw eggs and the occasional bit of fruit and sprouted grains and as a treat a bit of raw honey).

Bears exist most definitely as omnivores. I suggest you forget the vege-propaganda and look at actual evidence: a dog has a decisively different digestive tract (from a bear) corresponding to what we would expect of a more carnivorous animal.

An omnivore is not an animal that (given free choice) can eat either plant (vegetation, not fruits) or animal foods. An omnivore describes a species which eats both plant and animal foods in significantly similar proportions (given free choice of both).

And as you have just proven that humans cannot digest most raw vegetable material (very well/at all) then the human species cannot possibly class itself as omnivore, can it?

A dog and a human do not have the digestive tract capable of dealing with (most) raw vegetation.

As such primarily carnivorous species (humans and dogs etc) require meat and animal fats.

A herbivorous species requires plants and vegetable fats.

Simple.

Anybody who does otherwise is either ignorant or dishonest or cruel, mad and stupid enough to risk inflicting a crazy and reckless experiment on their own pets (or themselves) to start with.

Surviving and thriving do not constitute the same thing.

Neglect and abuse always does.

As usual you will see only what you want to see.

As for DNA-whatever’s request:
No one has to provide you with proof of anything. No one has to convince you of anything. No one has to send you ’scientific evidence’ of anything. No one has to spoon-feed you with Reality. It is your job to do that (look for and recognise Reality) for yourself. When something pops up and invites you to check – then you check, with enough honest attention until satisfied. Only you have any responsibility to recognise Reality and act accordingly. And so far, you have merely latched onto the first (easily understandable pre-packaged explanatory) system that appealed to your personality and ran like hell with it – and you’re still running blindly, ignoring everything but your own need to keep running.

You do not care about science. You don’t love or care about animals and you certainly do not love or care about ‘your’ dog. The only thing you care about is maintaining your own fantasy and wishful thinking regarding an unnatural and unhealthy diet, regardless of the price.

Laughed at and ignored from now on.

Q: Vegetarian diet, what do i eat?
I have recently turned vegetarian. I’m not sure what to eat and my parents are annoyed with me because i don’t get enough protein.

What are simple meals that are healthy and that i can do everyday and still get full nutrition?

A: Food, silly.

Fruits, vegetables, nuts, grains, and beans–that covers quite a bit of ground, wouldn’t you say?

As for protein, even vegans get more protein than they really need. You don’t want too much protein because it strips calcium from your bones (animal protein is especially acidic, causing calcium loss) and taxes your kidneys.

If you’re parents think you aren’t getting enough protein there are three possible reasons: 1) they’ve fallen for the protein myth like most people; 2) you don’t get enough calories; or 3) you eat mostly junk food.

Some simple meals: A bean and rice burrito with salsa or grilled veggies.

Pasta witih marinara sauce. If you saute some kale/collards/greens and pour the marinara over it, it’s really healthy.

A stir fry with cubed tofu or tempeh instead of meat. Many grocery stores also carry vegetarian meal-starter strips that are designed for stir-fries or fajitas. Lightlife makes “beef” and “chicken” varieties.

A veggie burger with oven-baked fries.

If you like meatloaf, you can make veggie versions. Google Vegetarian Loaf Studio, and there’s a website where you can customize your own veggie loaf.

www.vegweb.com has tons of recipes.

Q: My new religion calls for a vegetarian diet. How do I stay healthy?
I understand vegetarian diets can be a little tricky. You have to know the right things to eat to get all your nutrition.

Any pointers?

A: Vegetarian diets are not that tricky unless you are practicing strict veganism. The four things I would emphasize the most to you are:

1. Don’t eat crap. I have known many vegetarians who don’t eat meat, but eat all kinds of processed snacks and garbage… and then don’t understand why they aren’t as healthy as they thought they’d be. Avoid the processed stuff. Keep your food as natural as possible.

2. You’re a vegetarian: eat some green vegetables! This may seem silly to say, but I am endlessly amazed at my vegetarian children who are never found near any vegetables. Rice and beans is a wonderful thing, but you must get your green, leafy veges in there.

3. Organic, organic, organic. There is so much “weird science” going on with genetic modification of food that the only way to be sure that you’re getting something healthy for you is by sticking strictly to the organic foods.

4. Variety. Vegetarianism has such a wide palate of foods to offer. And, you probably won’t get in trouble with deficiencies or whatever if you keep your menu varied.

Q: Vegetarian diet help?
I am becoming a vegetarian again (I was one when I was 8 for 2 years) and I’m 14 years old. All my friends are saying it’s going to be bad for me, but I know with the right foods I will be fine. I will start out eating fish, but after a week or two I won’t eat any meat. What are some things I can have in my diet to keep up my nutrition?
Thanks(:
Also, are there any ingredients that I should be aware of so I don’t eat it? Thank you(:

A: Just keep to being a Vegetarian until you are comfortable. the Book “Diet for a Small Planet” would be a good book for you to read.

Q: Do nutritionist and doctors recommend a vegetarian/vegan diet????
I’m going off to college next year and I am majoring in nursing and nutrition
My sister told me that I can not be a good nutritionist and be vegetarian because my diet is unhealthy and people like meat

What do you think???
Going to the library today will definitely check out the china study
Thanks for the book recommendation

A: Please pursue this. Every medical professional I know has the same answer when it comes to a vegetarian diet – “oh, hmmm..” and that’s it. It would be a wonderful service to have someone, anyone, in the medical community who can relate to a person with untraditional dietary habits.

Q: A good vegetarian diet?
I have been a vegetarian for 2 years, and I dont really ge tthe nutrition I need. I guess I am what you would call a Doritos and Coke Vegetarian. I basically just eat cereal alot and dont really eat supper. I would like to improve what I eat so I dont get sick as often and have problems later on. Can somebody help me actualy figure out a meal plan. It needs to be a breakfast I can grab and go, a lunch I can take to school(i have acess to a microwave there) and then anything for supper. And I do eat morningstar farms food sometimes. I also cant really have dairy products, we thnink im a bit lactose intollerant and we are trying to figure out if ill stop having stomachaches if I stop having dairy products. So any reciped would be appreciatted and just give me a sample day menu

A: Hi,
this site contains a sample vegan menu for 7 days as well as information some of the nutrients and where to get them.

http://www.bryannaclarkgrogan.com/page/page/657466.htm

Here are 2 jpg files on which foods the different vitamins and minerals and fats can be found. You can check what you are eating daily and see if you are missing anything.
http://www.vegetarian-society.org/downloads/VitaminMin_a.jpg

http://www.vegetarian-society.org/downloads/VitaminMin_b.jpg

Q: I’m thinking of becoming a vegetarian. Can anybody give me some help?
I’m fifteen, male. What are the pros AND cons of going vegetarian?

Are there any tips, or things I must keep in mind, nutrition-wise when I start a vegetarian diet?

A: the pros;
you’ll stop supporting animal cruelty
you’ll be healthier (as long as you still include your proteins, etc)
you won’t be digesting a dead carcus
most vegetarians actually live longer than meat eaters
most vegetarians have a lot less risk of heart problems
you won’t have to hurt animals just to fill your belly :]

cons;
sometimes it’s not as convenient if you live with meat eaters.

things you might want to keep in mind are that theres meat in a lot of things such as skittles, jello, etc. just read the labels!
gelatin in animal cartlidge, so i suggest you don’t eat it if you go veg! D:
there’s also a few restaurants like mcdonalds who season their fries with real beef flavouring, so it’s not really vegetarian.

go on peta2.org and it gives you TONNES of tips for becoming vegetarian, and they’ll even send you a free vegetarian starter kit if you ask for one. their really helpful.

good luck on becoming vegetarian!

Q: Feeding a dog a vegetarian diet?
I posted this question the other day in the pets section and copped a heap of flack from most people. I’d like to get some advice from vegetarians who have researched dog nutrition.

I’ve been feeding my 2 dogs a vegetarian diet for the last 12 months and they both appear to be thriving. My partner and I are vegan and we don’t want to support the meat industry (as best we can). We feed them pasta or brown rice with lentils and split peas, lots of veges, garlic (which is good for them contrary to popular belief), olive oil, weetbix, fruit and free range eggs from our chooks. They also get bones a couple of times a week (which I know is NOT vego). In all my research I’ve come to the conclusion that they need bones for their teeth and digestive track. We don’t like buying the bones but we don’t want sick dogs. We also live in Australia and can’t get vegan dog food except one brand which is VERY expensive. Has anyone had any issues with a vege diet for their dogs or know of any major issues? or have any tips?

A: I am 100% behind your decision. Dogs do so well on a Vegetarian diet. I say that because I have few friends who have been feeding their dogs vegetarian food for years.
We are not talking poodles. Dogs such as a German shepherd and Rottweiler. No bones were ever given to them
They are extremely healthy, happy and peaceful dogs.
This article might reassure you.
http://dogsinthenews.com/issues/0209/articles/020918a.htm
Good luck

Q: Vegetarian diet?
I and my husband are vegetarians. We do eat cheese, and eggs on rare occasion, but no chicken, fish, or other meat. I do not prefer dairy or eggs, and eventually I am going to go vegan (though I’m not pressuring my husband to follow suit).

We are wondering if there are any vegetarian baby food alternatives out there. Or, how to go about properly substituting foods in place of meat… For us, we eat very healthily (ALOT of fresh fruits, veggies, whole grains and little to no processed foods), and if we are in tune enough with our physical needs to know when we’re missing a nutrient. However, since our baby cannot communicate that he’s craving peanuts or beans, youghurt etc, how will we know if he is getting adequate nutrition?

Any references for a healthy vegetarian baby’s balanced diet? Websites, publications, groups, personal experience, etc. would be wonderful! Thank you.
We are expecting in November.
I’m not giving my child a VEGAN diet.

VEGETARIAN. There is a difference.

He will still be given eggs and dairy, I am asking for meat replacements. The biggest factor is making sure he gets enough Protein. What are good replacements for meat, please, so that my child WILL GET adequate nutrition and NOT fall ill.
I’m not giving my child a VEGAN diet.

VEGETARIAN. There is a difference.

He will still be given eggs and dairy, I am asking for meat replacements. The biggest factor is making sure he gets enough Protein. What are good replacements for meat, please, so that my child WILL GET adequate nutrition and NOT fall ill.

A: I have raised my three children vegetarian and they are fine healthy and beautiful.
How old is your baby and are you still nursing or is it still on formula? I would not start solids other than rice cereal and oatmeal and stuff like that before 5 months or so. Then go through all the veggies.
You probably should not do straight cows milk or soy before 10 months or so.
Please note! You have to be really careful with soy and peanut butter cause the baby can be allergic to it. Soy allergy is really bad like peanut allergy. If yours is not great. My three are all allergic to soy and so they eat lots of peanuts. Try lots of rice and bean combos that has all the proteins necessary. A peanut butter sandwich and a glass of milk has all the proteins too. Chickpeas – garbanzo beans are a good source of protein.
So do eggs in any form, you probably will need to do more dairy and eggs to insure all protein combs or soy.
We are vegetarian but eat dairy, eggs, yogurt, ice cream, and occassionally tuna fish and other fish. We do lots of stir frys, cheese or veggie pizza, pasta with tomato sauce, cheese, lots of beans and veggies and lots of ethnic food.
They are now 9, 8 and 6 so I tell them if they go over to a friend’s house for a party and want to try meat etc they can, as I do not want to force the choice on them, but they generally choose vegetarian anyway.
Everyone is surprised at what good eaters my children are, they can be trained that way. If a child won’t eat it’s veggies it’s the parents fault for not properly introducing them.
PS
Ovaltine is a great source of protein. I learned this from a pediatric nurse when my oldest was a baby so a glass of ovaltine in milk is like a supplement every day. It is the best tasting thing you could give them and much better for them than soda, juice, or regular chocolate milk.
Be sure to include children’s chewable vitamins when old enough, before that poly vi flor liquid vitamins.
Hope this helps!

Q: Help to be a healthy vegetarian?!?
Tomorrow, August 15th, is my one year anniversary of going vegetarian!!! So I’m super excited I’ve kept it going for this long and that I’m helping out animals. I’m 14 and a lacto-ovo vegetarian. I also try to avoid products that are derived from DEAD animals (gelatin, rennit, etc.). However, I still don’t eat very healthy. I know that a big part of going veg is that you should eat more healthy, but I still don’t. I’m pretty sure that I don’t get enough calcium, iron, vitamins, etc. I even have a few books on vegetarian nutrition, even for teens. But I just can’t get myself to follow their suggestions. I am a total junk food junkie, which I know I need to change. So I just want to know if you guys have any tips on how to eat a healthy vegetarian diet. And how to give up junk food lol. Tomorrow, I’m vowing to eat better on my one year anniversary. Thanks for any help!!!

A: One year since you adopted a vegetarian diet, well-done! But I am sensing a creeping discouragement in you when you say that you are still not able to plan a proper vegetarian meal. This is the biggest cause of people’s abandoning their veg lifestyle. So, to help you take it even further and why not your whole life, I am giving you some suggestions, being a vegetarian myself since almost 16 years.

When you say you can’t do without junk foods, it is that you don’t have time and junk foods are normally fast foods and that’s why you tend to choose them. But did you know that you can make a fast food out of healthy stuff also. You don’t need great culinary skills to eat healthy.

Go for salads. They don’t need too much cooking and keep you full for long. No need to snack on junks. Try bell peppers, cucumber, carrots, tomatoes and add baked beans or fresh peas to it. When using processed pulses in tins, always wash them off in running water to eliminate excess sodium (responsible for high blood pressure).

Sandwiches make healthy meals. Easy to prepare and easy to eat. Make use of wholegrain sandwich. Add an avocado dressing or olives with lettuces or other greens and why not cheese or tofu.

Breakfast: eat instant oats sprinkled with fresh fruits. It will take just a few minutes to prepare it.

And if you just can’t get over snacking, eat handful of almonds, non-fat yogurt or easy-eaten fruits like bananas or strawberries and why not grapes.

You see. You just need a little planning to be a healthy vegetarian. As long as you are eating eggs and dairy, your chances of deficiency is minimum. So enjoy a healthy life and once again congratulations!

Q: Vegetarian Diet….Tips Please?
I’m 13 & i’ve always wanted to be a vegetarian,
and i actually have tried for a summer,
but unsuccessful.
I’ve got a very low blood pressure (genetics),
and if i dont stick to a proper diet with a lot of nutrition,
i tend to get very ill.
The summer i did go without meat,
I did faint a couple of times,
and i got very very sick for a week,
and i was forced to eat meat again.

I really do love animals,
and i dislike eating meat,
it gives me this sad guilty feeling for the animals.

I’m hoping if i try now,
I’ll be a little more adventurous with what I eat,
like eating more protein sources,
because now that i think about it,
I probably did not get enough protein from veggies, eggs.. etc, during the summer.

So far its only been a week and a half,
and my parents are totally against it.
I’m trying to consume as much protein as i can,
Like i would be comparing the meat that i would’ve eaten on my regular diet,
and like a peanut butter sandwich to make sure i’d get enough protein.
( i got to admit i’ve been feeling very tired all week and sometimes when im walking i just feel very dizzy and have to sit down )

I really just want some advice and your opinions on whether you think i should continue being a vegetarian or not.
Oh and i want to know what are the consequences if i stop eating meat for good,
( eg. will i stop growing? )

Thank you soooo much, I really appreciate it <3 :)

A: A week and a half is not long enough to produce symptoms of any nutritional deficit.

Protein deficiencies are incredibly rare in industrialized nations, and generally only seen in those suffering from eating disorders. If you consume enough calories, you get enough protein.

If you feel dizzy or faint, eat more calories.

Being vegetarian has no effect on growth.

Vegetarians DO NOT EAT CHICKEN.

Vegetarianism does not make your hair fall out, although malnutrition does.

Q: help with teen vegetarian’s nutrition?
I jut convinced my parents to let me be a vegetarian (YAY!) and I need a little help with my diet.

I have been eating only white meat since I was nine, but my primary source of iron and protein was that meat. Now I am almost 15, height is 5′3” and I weigh about 105 lbs.
List of questions:
How much protein do I need?
Iron?
Are iron supplement pills the same as actually getting iron from meat?
What other vitamins shoud a vegetarian take to stay healthy?
What foods are rich in iron or protein?

IF YOU ARE NOT A VEGETARIAN, PLEASE DO NOT COMMENT ON HOW VEGETARIAN DIETS ARE UNHEALTHY AND STUPID. it is a lifestyle choice, i do not want to hear any opinions on why meat is wonderful

A: protein – eat a variety of foods to get about 50-55 grams of protein a day for your age… or about 0.4 grams per pound of ideal body weight for an adult. http://www.veganhealth.org/articles/protein

Iron not from meat is non-heme iron, which absorbs differently. As a menstruating vegetarian female, you need about 27 mg til you’re 18, then 32 mg. for as long as you have periods. Women lose iron when they bleed monthly. http://www.veganhealth.org/articles/iron Get your iron from food, and ask your doctor before determining whether an iron supplement is right for you. Eat foods high in vitamin C to help with iron absorption, and avoid drinking coffee or tea with your meals.

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