Food high in iron and calcium (non-meat)

NBilli1966

Any tips on increasing these elements please?

L1zardQueen

Cheerios with milk

TavistockToad

Spinach and cheese

Secretnotes

Cream of wheat with milk (add a couple scoops of PB2 or PB Fit for flavor if you find it too bland).

vermilionflower

Leafy greens of the cabbage family, such as broccoli, kale, turnip greens, collards; lima beans, green peas; dry beans and peas, such as pinto beans, black-eyed peas, and canned baked beans

NBilli1966

They are low on my daily nutrition count....

NBilli1966

Secretnotes wrote: »

Cream of wheat with milk (add a couple scoops of PB2 or PB Fit for flavor if you find it too bland).

Thanks

andreaen

For the iron I actually normally opt for a supplement. It is true that dark green veggies has iron, but you would have to eat 1kg broccoli or 600g spinach to get your daily average. Eggs has some iron too, but you would have to eat a kilo there too. Milk and other dairy are good for calcium.

psuLemon

Beans, fish and red meat are very high in iron.

julie_broadhead

Calcium: fortified cereals, fortified nut or soy milk, almonds

Both: molasses, canned fish with the bones, dark chocolate 85% or more

Iron: beans

Mazintrov13

I have had low iron in the past so I try to keep an eye on this one too. I do eat red meat regularly now but also lots of spinach and greens and kidney beans.
I do eat iron fortified cereal too but I have heard that using milk prevents the absorption of iron, does anyone know how true this is?

jgnatca

First of all get a blood test before assuming you are low in iron. Some of the MFP entries leave the micronutrients blank.

Trying to take in iron and calcium at the same time can cancel each other out because both elements are aggressively absorbed. So have an iron heavy meal separate from a calcium heavy meal.

All the dairy is high in calcium as well as almond milk.

I like recommending the Lucky Iron Fish as you get to add iron to your soups and stews as well as help people around the world.

AnnPT77

Blackstrap molasses has a good amount of iron, and it's tasty in my oatmeal.

One caveat: I've found that different brands taste very different. Some just taste burnt, but others taste like molasses cookie (yum).

My current favorite brand is 'Wholesome' (tasty, ubsulphured, organic, vegan, kosher - if you care about any of those). One tablespoon, 60 calories, 20% DV iron (plus 10% DV calcium & magnesium, 8% DV potassium & B6).

It does have 10g sugar (all 'added sugar' on the label, which amuses me as molasses basically is sugar).

simcon1

Calcium inhibits absorption of iron, so I also try to eat these separately. Generally I go for calcium-rich foods earlier in the day (milk, yogurt, cottage cheese) and iron-rich foods later in the day (beans & lentils, fish, eggs). Red meat is a great source of iron, but I don’t eat much of it. If I don’t get enough iron, I supplement with Floradix (food-based, well taken up) and if I don’t have enough calcium, I have an Adora chocolate supplement. Also, I’ll often try to eat an orange or tomatoes when I eat iron-rich foods, as vitamin C promotes iron absorption. Cooking acidic foods in cast iron is also good, although MFP wouldn’t capture that!

estherdragonbat

30 grams of Quaker Corn Squares cereal = 30% of iron RDA
Yves veggie dogs=15% of iron RDA
I'm having Cajun tofu for dinner tonight (recipe made at home) and one serving gives 19%; the braised red cabbage with currants I'm having as a side gives me another 7 and the baked potato 7 more.

I don't track calcium, so I can't help you there.

Daddy78230

As others mentioned before, calcium inhibit your absorption of iron in foods you eat in the same meal. Vitamin C aids in the absorption.

I have the opposite problem which is too much iron, so I do the opposite recommendation for those that have iron deficiency.