high iorn based foods that tast good

mizducky4

so i just found out i ahev RREEEALLLLYYY low iorn.. i have NO idea what foods have high iorn..... that tast good! any one knwo of any??

sharonfincher1

all ur of ur dark leaf vegetables... not sure if u like spinach, swiss chard, kale, collard greens, turnip greens and mustard greens...some fish i think

djkshdfd

All types of meats have plenty of iron mainly beef. Iron can also be found in many vegetables, but note that iron from organic sources is not as easy for the body to absorb and iron from animals which is "packaged" in a form our bodys can absorb quickly. Make sure that if you are planning to take any iron supplements that you take them with your food and preferably foods with vitamin C since it helps your body absord it.

I am personally a raw food vegan so I HAVE to take supplements. By following the things I said, my energy levels have gone up and from blood tests, my iron has increased. Hope this helps!

hbrekkaas

Meat is the best way to absorb iron (heme). Spinach and other dark leafy greens are also good, (non-heme), beans, molasses, and baked potato with skin.

If you do take supplements they are best on an empty stomach, or with something that has vitamin C. Things like dairy (because of the calcium), whole grains and certain veggies will hinder absorbtion and shouldn't be eaten with the supplement.

sixxx

Dark greens - the darker the better. I have low iron and I supplement with a multivitamin packed with iron.

I don't eat meat.

baisleac

When we had to bring my daughter's iron levels up we used this list:

http://nutritiondata.self.com/foods-000119000000000000000-w.html

Combining iron rich foods with Vitamin C rich foods helps too. Vit. C helps the absorption of dietary iron.

liza001

I have the same problem with finding iron... From a healthy eating book i have and respect is the below table i found it interesting, even though the author doesn't promote vegetarian diet, his top list of "food that contain iron" meat isn't in it. The list below also has calcium and potassium too and shows serving size calories and (%DI) daily recommended percentages

Spinach 1cup/41cals/35.7%DI Iron/24.5%DI Calcium/24%DI Potassium
Turmeric 2tsp/16cals/10.4%DI Iron/3.3%DI Potassium
Swiss Chard 1cup/35cals/22%DI Iron
Basil 2tsp/8cals/7.1%DI Iron 6.3%DI Calcium/2.9%DI Potassium
Cinnamon 2tsp/12cals/9.6%DI Iron 5.6%DI Calcium
Romaine Lettuce 2cups/16cals/6.8%DI Iron 4%DI Calcium/9.3%DI Potassium
Tofu 4oz/86cals/33.8%DI Iron 10%DI Calcium
Shiitake Mushrooms 8oz/87cals/19.9%DI Iron 
Shrimp 4oz/112cals/19.4%DI Iron 
Green Beans 1cup/44cals/8.9%DI Iron 5.8%DI Calcium/10.7%DI Potassium
Broccoli 1cup/44cals/7.6%DI Iron 7.5%DI Calciu/m14.4%DI Potassium
Asparagus 1cup/43cals/7.3%DI Iron 3.6%DI Calcium/8.2%DI Potassium
Kale 1cup/36cals/6.5%DI Iron 9.4%DI Calcium/8.5%DI Potassium
Celery 1cup/19cals/2.7%DI Iron 4.8%DI Calcium/9.8%DI Potassium
Cabbage 1cup/22cals/2.9%DI Iron 7.4%DI Calcium
Parsley 2tbs/3cals/2.6%DI
Dairy (we all know) did we know that yoghurt was the best by weight and daily value 
Yoghurt 1cup/155/44.7%DI Calcium 
Oranges 1sm/62cals/5.2%DI Calcium
Crimini Mushrooms 5oz/31cals/2.6%DI Calcium/18.1%DI Potassium
Spinach 1cup/41cals/24%DI Potassium
Pumpkin 80cals/25.6%DI Potassium
Tomatoes 1cup/38cals/11.4%DI Potassium
Collard Greens  49cals/14.1%DI Potassium
Zucchini  36cals/10%DI Potassium
Rock melon 1cup/56cals/14.1%DI Potassium
Carrots 1cup/53cals/11.3%DI Potassium
Beets 1cup/75cals/14.8%DI Potassium
Papaya 1/119/22.3%DI Potassium
Cucumbers 1cup/14cals/4.3%DI Potassium
Bell pepper 1cup/25cals/4.7%DI Potassium

Valechka

thank you for the table! I was anemic for some time, not anymore, but still low Iron as always. but sometimes I take multivit and there are some Iron there too. But also it is sooo hard to get of the K in, I mean, potassium.