High iron/low cal?

kristie874

Okay, so I know that I should probably be taking supplements to make sure that I'm getting all of the nutrients that I need every day but, 1 - They tend to make me nauseated, 2 - I forget a LOT, 3 - When we DO take vitamins most of the nutrients actually leave our system before we absorb them, 4 - Once I start taking them I start reading that, "taking x supplement will help y supplement absorb and if you are a woman you should make sure that you're taking a, b, and c supplement," etc then I end up taking a fist full of pills and hate it. Blech. Anyway...I'm really trying to work on making sure that I get as much of my nutrients as I can from food (I've mastered fiber and calcium so far) but I've noticed that I just never get in enough iron. Any time I've been tested for iron levels in the past I've always been low...even when I AM taking a multi vitamin WITH EXTRA IRON! Sooo...my current challenge is finding low calorie, higher iron foods that I can incorporate into my meals. I know spinach has a lot but you have to eat a ton of it (cooked is the best way to get a lot) to get any real iron. Red meat isn't something that's really in my calorie OR pocket book budget. Does anyone have any ideas other than just eating a ton of cereal that's full of vitamins? I already eat Fiber One every day.

kristie874

Okay, so I know that I should probably be taking supplements to make sure that I'm getting all of the nutrients that I need every day but, 1 - They tend to make me nauseated, 2 - I forget a LOT, 3 - When we DO take vitamins most of the nutrients actually leave our system before we absorb them, 4 - Once I start taking them I start reading that, "taking x supplement will help y supplement absorb and if you are a woman you should make sure that you're taking a, b, and c supplement," etc then I end up taking a fist full of pills and hate it. Blech. Anyway...I'm really trying to work on making sure that I get as much of my nutrients as I can from food (I've mastered fiber and calcium so far) but I've noticed that I just never get in enough iron. Any time I've been tested for iron levels in the past I've always been low...even when I AM taking a multi vitamin WITH EXTRA IRON! Sooo...my current challenge is finding low calorie, higher iron foods that I can incorporate into my meals. I know spinach has a lot but you have to eat a ton of it (cooked is the best way to get a lot) to get any real iron. Red meat isn't something that's really in my calorie OR pocket book budget. Does anyone have any ideas other than just eating a ton of cereal that's full of vitamins? I already eat Fiber One every day.

Nich0le

Ok, I know this sounds crazy but its true. A way to get added iron in your body is to actually cook your meat in a cast iron skillet.

Also, it is very easy to overdose on iron and we get so worried about our food intake that we over do vitamins. Unless your doctor has recommended a certain one to you there is a lot of debate in the scientific world right now as to whether or not vitamin supplements do us any good.

Iron is important though, so you may want to talk to your doctor about iron pills and dosage so you get the right amount. :flowerforyou:

AwMyLoLo

Ok, I know this sounds crazy but its true. A way to get added iron in your body is to actually cook your meat in a cast iron skillet.

Also, it is very easy to overdose on iron and we get so worried about our food intake that we over do vitamins. Unless your doctor has recommended a certain one to you there is a lot of debate in the scientific world right now as to whether or not vitamin supplements do us any good.

Iron is important though, so you may want to talk to your doctor about iron pills and dosage so you get the right amount. :flowerforyou:

Wow, is that really true about the cast iron? That is the only kind I use!

MTGirl

Spinich with something high in vitamin C - strawberries or oranges is good. Some people I've heard who are low on iron and have problems taking iron supplements take kiddie chewable vitamins and that seems to help them. Let's see. Hmm. That's all I got! Hope something is helpful - or someone else comes along! Oh - beans I think have lots of iron too! Good luck.

Nich0le

Ok, I know this sounds crazy but its true. A way to get added iron in your body is to actually cook your meat in a cast iron skillet.

Also, it is very easy to overdose on iron and we get so worried about our food intake that we over do vitamins. Unless your doctor has recommended a certain one to you there is a lot of debate in the scientific world right now as to whether or not vitamin supplements do us any good.

Iron is important though, so you may want to talk to your doctor about iron pills and dosage so you get the right amount. :flowerforyou:

Wow, is that really true about the cast iron? That is the only kind I use!

My grandmother has had two blood transfusions in the last two years and is always low on iron and her doc told her part of the low iron in women now is we don't use cast iron for cooking and we don't eat a lot of organ meats....like liver anymore.

Also, the spinach thing is good BUT, spinach is actually a food, like mushrooms, that our bodies have a hard time digesting and eating it with vitmain c filled fruits is a way to help absorb the iron, but the best results come from lightly steaming the spinach first. We had a big discussion on this a month or so ago on MFP so I did some reading. BUt, any spinach is better than no spinach. :drinker:

Nich0le

IRON RICH FOODS:
beef, pork, lamb
green leafy veggies like spinach, asparagus, broccoli, collard greens, mustard greens, kale, turnip greens,parsley and cabbage
Certain FORTIFIED FOODS cereal, oatmeal pasta, rice and grits
Liver, tofu, barley, fish, tuna and potato

FOODS HIGH IN IRON
salmon, shrimp, tuna, oysters, clams and most other seafoods
dried beans like lima, kidney, navy, soy, chick (garbanzo), pinto and black eyed
Nuts like almonds, cashews, walnuts, sunflower, sesame and tahini
Dried fruits: apricots, raisins, dates, prunes, figs
and Turkey, chicken and egg yolks

kristie874

Thanks for all of your input, everyone!

monteig

Here is a good list from the USDA on iron in foods:

http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a303.pdf

Unfortunately, you cannot sort it by content, but you can easily scan through the list for items that are higher in iron. Of course, some of those items are "fast food burgers" so you want to avoid that!

But I didn't know that artichokes were high in iron, and they are!

kristie874

Here is a good list from the USDA on iron in foods:

http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a303.pdf

Unfortunately, you cannot sort it by content, but you can easily scan through the list for items that are higher in iron. Of course, some of those items are "fast food burgers" so you want to avoid that!

But I didn't know that artichokes were high in iron, and they are!

I didn't know that, either! AND IT'S ARTICHOKE SEASON! AND I FLIPPIN' LOOOOVVVEEEE ARTICHOKES! You just made my week! LOL I'm heading to the grocery store today! I'll be eating at least one a day! Wheee!!!