Iron and Omega 3 sources for vegetarian?

I want to turn vegetarian. I'm already anaemic. I've already started to eat some iron-rich food like dates and prunes. But I'm unsure of omega 3 sources. In the internet, the explanation is kinda complicated...'ALA omega' what nots!



What should I eat? Do tofu and soya stuff really help?



Advice from long-time vegetarian and medical practitioners perhaps.



Thanks!Iron and Omega 3 sources for vegetarian?
In addition to flaxseed, omega 3's are abundant in walnuts. A quarter cup or small handful contains about 94% of the daily recommended value. As for iron, soy, many beans and legumes (especially lentils), and seeds like sesame and pumpkin are rich in the mineral. I tend to get mine mostly from the latter (leafy greens like collards as well) as I follow a mostly raw vegan diet, but do what feels best for your body and try to eat as varied a diet as possible. Best of luck and vibrant health to you.
For omega 3, seeds and nuts

Iron, spinnich, tofu, legumes, beans, lentils, etcIron and Omega 3 sources for vegetarian?
Omega 3s: flaxseeds. I usually sprinkle them on top of cereal/ oatmeal, or bake them into breads, muffins, etc. You should grind them (or buy them preground) before using them so they will be absorbed into your body.



Iron: whole grains, dark green vegetables (broccoli, kale, string peas, chard), legumes (beans, lentils), soy foods (soybeans/edamame, tofu, tempeh, soy milk products), nuts and seeds (especially tahini and almond butter), dried fruits (raisins, apricots, figs), and blackstrap molasses.



Good luck, you'll be fine!
Try and get this in a health store near you http://www.nutrimaxorganic.com/salus/sal鈥?/a> (all health stores have this, or at least something similar). It's a NATURAL iron and vitamin supplement. I too was anemic so started taking the supplement (twice a day before meals) and I've seen a difference, and my iron levels returned to normal. I take it every day now since it's natural it can't do any harm. Google it and you'll find positive reviews on it too.

Also try having stuff like spinach on your sandwich (if you have it with wafer-thin Quorn 'ham' slices, and have lettuce cucumber etc with it, you can't taste the spinach). Spinach is very strong tasting and some people don't like it, so hiding it like that masks the taste.

This is what I have on my sandwiches - http://www.quorn.co.uk/products/Deli_Waf鈥?/a> it's really yummy and tastes like real ham.

This site has a great article on Omega 3 http://www.vegsoc.org/info/omega3.html

I hope this helps and thanks for becoming vegetarian :)Iron and Omega 3 sources for vegetarian?
If you're already anemic, perhaps you should consider getting that under control before going veg?

I'm All for going veg. 110%. But - if you already are anemic and then became veg and got sick - guess what everyone's going to say - Seeee you can't become veg, you'll get sick..it will make you anemic...See I knew this person who went veg and got sick and became anemic...etc etc etc



As for veg iron - http://www.vrg.org/nutrition/iron.htm#ta鈥?/a>



re: omegas...you can use hemp/flax/walnuts or Udo's oil...or you can take DHA/EPA supplements (sourced from algae with a veg-cap)...



Flax (for instance) has ALAs. Your body converts ALA to DHA and EPA. The end result is the same. DHA/EPA supplements can be taken by those whose bodies don't do the conversion as well, or who simply wish to skip an extra step.



http://store.veganessentials.com/v-pure-鈥?/a>

http://www.amazon.com/Vegan-Omega-3-DHA-鈥?/a>