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Getting enough iron?

mathandcats
Posts: 786 Member
I recently started tracking my iron intake, and while I have no idea what the units are for MFP (seems like a percentage?), it says that I'm only getting about 50-60% of my recommended intake per day. On rare occasions I reach 75%ish.
I'm a 21 year old woman so a lot of iron is recommended. What do you guys do to increase your iron? My calorie goal is 1500cal per day and I don't like eating red meat very much.
I'm a 21 year old woman so a lot of iron is recommended. What do you guys do to increase your iron? My calorie goal is 1500cal per day and I don't like eating red meat very much.
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Replies
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Vitamin C helps with absorption.
Many packaged cold cereals have lots of iron. Raisin Bran & Grapenuts come to mind. Dark leafy greens, egg yolks, and beans0 -
I had a similar issue when I started tracking - looked like I was only getting about 25% of recommended iron. First thing I did was check that the foods I was selecting to track had full nutritional values entered. If there was something I was eating regularly which should be a good source of iron, I entered my own data including iron as % of RDA - for example I was making smoothies with kale & spinach (both good sources) so I added these foods with full nutritional info. This meant that the information in my tracker was more accurate - by just checking my data i found I was up to 50-60%.
I didn't want to take an iron supplement, as I think they can mess with your tummy a bit - they can be harsh - if you can introduce more iron in your diet I think it is better. Last thing I did was switch the milk I use for my coffee & cereal, to one which had added iron. Now I'm usually 80-100%. Some multigrain breakfast cereals have 'added iron too'. Just try to find an item which you eat/drink daily which will top ur levels up.0 -
Centrum Chewables - Multivitamin/multimineral0
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So I came across this in the grocery store... kind of shocks me. fibre 1 Honey Clusters says that it has 50% of your daily recommended iron in one cup of cereal.
I picked it up to try it. It tastes very sweet, has 9g of sugar in a cup, and 10g of fibre. It has sucralose in it (which I'm not keen on) and has 190 cal in a cup. I wish it wasn't so sweet, but for the first time since I started tracking, I surpassed my recommended iron intake.0 -
So I came across this in the grocery store... kind of shocks me. fibre 1 Honey Clusters says that it has 50% of your daily recommended iron in one cup of cereal.
I picked it up to try it. It tastes very sweet, has 9g of sugar in a cup, and 10g of fibre. It has sucralose in it (which I'm not keen on) and has 190 cal in a cup. I wish it wasn't so sweet, but for the first time since I started tracking, I surpassed my recommended iron intake.0 -
Cereals are fortified, you could get just as much iron from taking a multi vitamin (check it has iron obviously, lots of them don't) but I struggle with iron too, I posted about this same thing a while ago, I wanted to get all my iron from my diet without eating meat. I still struggle to be honest, there's good advice on here about iron rich foods but I find it a tricky balance to stay within my calories, enjoy my meals, roughly stay in my macros, and get my iron.0
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I will probably go the supplement route, since I should be getting enough fibre to counteract the less pleasant side effects. I'll bring it up with my doctor the next time I'm in, since I haven't really come across any food sources that are something I would eat enough of every day.0
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I take supplements, I've never tracked my iron intake but I don't always have the best diet & I haven't eaten meat for about 9 years, so that cuts a big source of iron out of my diet.0
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Don't rely on the MFP database to monitor your iron intake.0
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I was just reading that kale has as much iron as red meat....0
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