Veggie high in iron?

sarahkanzalone

I've been tracking my nutrients and realized I'm always consitently not getting enough iron. I'm vegetarian does anyone have any recommendations for foods high in iron? I would prefer to get nutrients from food but not completely opposed to supplements if I need to

Side note I'm a terrible cook and don't have a lot of time to do it so things that cook quick or can be eaten raw are my go to foods

mandygtrrz

Dark leafy greens!

DaddieCat

Yep... pretty much anything leafy and green, the darker the green, the better.

StealthHealth

If you allow yourself diary then you should note that when consumed with iron rich foods the calcium (from the dairy product) will compete for adsorption with the iron leading to a lower dose than expected of both minerals.

sarahkanzalone

mandygtrrz wrote: »

Dark leafy greens!

Any suggestions on types of greens? I eat spinach daily but haven't tried to many others (except arugula which I HATE)

StealthHealth

Cabbage, Kale?

DaddieCat

collards, mustard greens, arugula, chard, asparagus, broccoli, etc.

WifiresGettingFit

Swiss chard? I think it has around 3% for every 36 grams.
I also found this, maybe it'll help https://www.healthaliciousness.com/articles/fruits-and-vegetables-high-in-iron.php

evivahealth

As everyone has said, dark leafy greens.

I've been taking iron, calcium and vit. D supplements for about a month now and really don't know why I didn't take them sooner!! I have a pretty balanced diet and make the effort to eat all the colours of the rainbow everyday but just couldn't seem to get enough to make my daily dose of iron.

jgnatca

I recommend this any chance I get. Boil it in water before you cook your oatmeal, pasta, or rice. Last time I boiled it in my soup.

http://www.luckyironfish.com/

Next time you are in the produce department, look for dark leafy things. Try a vegetable you have never eaten before, note it's name, and then google a recipe.

Like baby bok choy or chinese broccoli.
http://www.epicurious.com/recipes/food/views/stir-fried-chinese-broccoli-109462
I am sure you could replace the oyster sauce with something else you like.

http://blog.fatfreevegan.com/2010/09/bok-choy-and-baked-tofu-stir-fry-ginger-citrus-sauce.html

Calcium absorbs better with Vitamin D.
Iron absorbs better with Vitamin C (citrus).

Both absorb better (Calcium and Iron) if they are eaten separately.

OyGeeBiv

Cook in cast iron pans. http://goaskalice.columbia.edu/answered-questions/does-cooking-cast-iron-pots-and-pans-add-iron-our-food

Also, I think there's a good amount of iron in beans.

Toronto6fan

lentils with spinach

rhtexasgal

Some varieties of mushrooms are high in iron too as well as the dark berries.

FrustratedYoYoer

I have had the same problems in the past and some things good to boost your iron are cashew nuts, apricots (apparently), flaxseed (I buy it ground up and sprinkle it in my yoghurts, in couscous, on salads etc) and others have suggested, dark leafy veg x