Foods for iron And potassium

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Hi everyone! I am having a hard time getting enough iron and potassium in my diet. What do you all eat to achieve this? I don’t want to eat the same things over and over. What non-meat items provide iron?

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  • cmriverside
    cmriverside Posts: 34,067 Member
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    The database is user-created so a lot of the nutrients aren't even entered into the nutrition boxes.


    Did you have blood-work done that says you're low? Because if you're just going on your FOOD journal here, it's probably wrong. Up until just very recently potassium wasn't even a required field on nutrition labels/packaging.

    Both iron and potassium are minerals that aren't good to supplement unless advised by a doctor.

    You're probably fine if you feel okay. Being too low on either one would give you very noticeable symptoms.
  • earlnabby
    earlnabby Posts: 8,171 Member
    edited October 2018
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    Hi everyone! I am having a hard time getting enough iron and potassium in my diet. What do you all eat to achieve this? I don’t want to eat the same things over and over. What non-meat items provide iron?

    First of all, potassium. How do you know you are low? If you are just going by your food diary, know that potassium is not required (yet, but soon) on US nutrition labels so many foods in the MFP database do not have it. You are probably getting more than you think.

    My personal favorite high potassium foods are
    • pomegranates
    • lentils and some beans
    • tomatoes (both fresh and cooked)
    • avocados
    • spinach
    • some root veggies like parsnips and beets

    I can't stand fish, but salmon is also higher in potassium. Bananas make me barf but they are good too
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
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    Breakfast cereal helps me with iron. For potassium it’s not reported in many foods on the database. Potato is a good choice. Banana obviously. If you aren’t already drinking milk or eating yogurt they can help too.

    A carefully measured bowl of Cheerios with sliced banana and a cup of milk mixed in sounds like it would give both iron and potassium a boost.
  • AnnPT77
    AnnPT77 Posts: 32,682 Member
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    I like my daily oatmeal a little sweeter than plain, so I put blackstrap molasses (which I find tasty) in it . . . about 20% RDA iron. Note that different brands of blackstrap molasses, IME, taste quite different. Some just taste like burnt carbon to me! Others have a nice flavor.