Nutrition Iron Sources
Posted in Health and Nutrition on 12/19/2007 10:52 am by Steven Nerenberg
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
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.
Nutrition : How to Increase Iron Intake
|
|
Cashew nuts Photo Mugs Cashew nuts ( Anacardium occidentale ). These nuts are anexcellent source of vitamin C, iron and zinc….. |
|
|
Cashew nuts Photo Mugs Cashew nuts ( Anacardium occidentale ). These nuts are anexcellent source of vitamin C, iron and zinc….. |
|
|
Vitafusion Prenatal, Gummy Vitamins, 90-Count $6.50 VITAFUSION GUMMIES PRENATAL Size: 90… |
|
|
Rainbow Light Just Once Prenatal One Multivitamin Prenatal One Multivitamin by Rainbow Light… |