How do you increase the iron in your diet?

elainecroft

So I started tracking my iron and calcium intake along with my other nutritional needs, because I need a reminder to eat foods with both nutrients. I've been doing ok keeping my calcium up by adding yogurt and cheese to my lunch, but I'm still having trouble getting enough iron. I don't really want to up my meat intake (1 oz on a sandwich at lunch, then usually beef or chicken with dinner) , and I don't eat a lot of spinach. I'm looking for ideas to incorporate iron into my diet in other ways - suggestions?

Mindful_Trent

Check these out - just did a quick "iron rich foods" google search and found these (among others):

http://www.webmd.com/diet/features/top-10-iron-rich-foods

http://www.sandiegobloodbank.org/donating_blood/iron_rich_foods.php

http://www.bnl.gov/hr/blooddrive/iron-rich.asp

tater8589

Some food high in Iron are spinach, bananas, olives, rasins, and almonds. There should be a list on a health website, or you can pick up an iron sup. I used to take slow-fe it's otc, and releases slowly so it won't upset your stomach. Good luck, hope this helped.

July24Lioness

Grass Fed Beef (quality cuts such as sirloin, chuck steak, ribeye, etc) hamburger not so much, unless it is made from the trimmings of those cuts mentioned earlier...........

Pulses & Beans: Cow pea, Lobia (black-eye beans), Lentils, Soybean

Vegetables: Beetroot greens, Mint, Parsley, Turnip greens.

Vegetables like broccoli and bok choy are rich in iron. These vegetables are high iron and also high in vitamin C, which increases absorption of their iron content. The presence of vitamin C in these vegetables help absorb iron.

Sea vegetables are very high in iron. Refer the high iron food list given below.

Spices: Turmeric (Haldi)

Fruits: Dried dates, Watermelon, Raisins

Fish and Red meats

Iron in Animal Sources : Heme Iron

Beef Liver, Chicken Liver, Clams, Mussels, Oysters, Pork Liver, Sardines, Shrimp and Turkey are good in iron content. Claims are very high in iron content. See the list of iron rich food given below.

http://www.fatfreekitchen.com/nutrition/iron.html

July24Lioness

Some food high in Iron are spinach, bananas, olives, rasins, and almonds. There should be a list on a health website, or you can pick up an iron sup. I used to take slow-fe it's otc, and releases slowly so it won't upset your stomach. Good luck, hope this helped.

Foods are the best way to up iron intake...........

I am not one to suggest supplements, especially because most of the vitamin and mineral supplements are synthetic.

If you can find a natural iron supplement (most likely at a health food store or raw vitamin shop) then supplementation might be best if you don't like some or most of the foods on the list............

PLUMSGRL

food cookied in cast iron pots and skillets pick up a significant amount of iron
if you're looking for natural vit/min supplements check out Nature's Plus Source of Life (Natural OrganicsLaboratories,Inc)

elainecroft

Grass Fed Beef (quality cuts such as sirloin, chuck steak, ribeye, etc) hamburger not so much, unless it is made from the trimmings of those cuts mentioned earlier...........

Thanks for the advice! I didn't realize that different cuts of meat had different levels of iron.

July24Lioness

Grass Fed Beef (quality cuts such as sirloin, chuck steak, ribeye, etc) hamburger not so much, unless it is made from the trimmings of those cuts mentioned earlier...........

Thanks for the advice! I didn't realize that different cuts of meat had different levels of iron.

My doctor told me it has something to do with the grinding of the meat and blood loss...............

moosenbratsmommy

i have to have a supplement because i very easily have dizzy spells if my iron is low and if i let it get bad i eat a medium rare steak

eveunderground

I have the same issue as moosenbratsmommy, and I get my iron through red meat...also usually in the form of a medium rare steak.

ivyjbres

Soy is a good source of iron if you like soy. I use soy protein powder in soy milk when I'm really deficient (I have iron deficiency anemia). A lot of breakfast cereals are heavily fortified. Also, remember that iron and calcium compete for absorbtion because of their similar atomic structure, so if you're eating foods with both nutrients together, you need an excess of both in your diet to be able to absorb enough of both. Also remember that vitamin D helps with the absorbtion and use of both, so you'll need that as well. Breakfast cereal really is great for those 3 nutrients.

menchi

Cinnamon is a surprisingly good source of iron, calcium and other minerals. I add 1tbsp of it in my oatmeal each day. If that's too much for you, it goes nicely in coffee also.


Created by MyFitnessPal.com - Free Calorie Counter

jadedone

Other good (and surprising) sources: molasses and corn tortillas.

I supplement though. My iron was so low recently my doctor prescribed iron supplements 3X per day. It tok about 8 months of that regimen for my iron to catch-up to normal levels.

Don't forget to boost absorption with plenty of vitamin C.