Iron Intake

PShep17

Hey folks.

Pretty new to MFP. My food diary over the last few days has shown my iron intake is shocking.
Hoping you could help me with any recommended supplements or foods high in iron.

Would be much appreciated.

Paula

saraht131

It's hard for women to get enough iron, thanks to mother nature's cruel monthly joke! I pretty much never even get close to the iron I'm supposed to have. Take a supplement. I know I should do this too, but I keep forgetting!
Also, you need to eat lots of vitamin C because that helps you absorb iron. Vit C is in citrus fruits, make fruit smoothies! Or else take a supplement for that too, like a multivitamin.
For iron you need leafy green veg like spinach, kale, broccoli, etc. Or red meats of course. Liver is super high in iron, if you can stomach it!

PShep17

Thanks for the hints. I don't eat red meat which is probably a big issue. I take Vit C tablets daily too.
There's been a couple of days where my intake has been 0, I had no idea my diet was lacking in this so much.
Broccoli's on the menu tonight though

Schnuddelbuddel

Plant based iron rich foods also include Tofu, kidney beans (beans in general), lentils, chickpeas, cashew/macadamia/pistachio nuts, pumpkin/sesame/sunflower seeds and the above mentioned dark leafy greens, potatoes... there are tons out there. If you mix the iron rich veggies with vit c rich veggies like red pepper and have an orange juice or similar with your meal you're well on your way.
Also, if you cook with herbs: Thyme is very high in iron.
As a treat: dark chocolate is also high in iron.

Also, caffeine hinders iron absorption, so keep coffee/tea to about 1 hour either side of your meals

And - as a side note: Don't completely trust the iron values on mfp, there are plenty of items in the database that have iron in them, but not in the database entry.

130annie

Cute avitar Schudd......Like me before my morning tea...Lol!.

That was a very informative thread.....Thanks muchly.....

LCBinGA

Iron is a rough one. You want to try and get all that you can via foods and not iron supplements; as iron supplements can have a stomach cramping, constipation issues! So remember dried plums (sounds so much better than prunes) help there. Don't take iron supplements with calcium (yet something women need lots of too). Keep the iron up as it will keep your blood strong and away from anemia, which will slow you way down in energy.

scicco

I take Floradix liquid iron, get it at a health food store. It's all natural, absorbs quickly and is not constipating. I love it

myfitnessnmhoy

As others have said, but it bears repeating, have citrus with iron-rich foods, as Vitamin C aids in the absorption of iron.

Google "iron rich foods" and figure out a way to incorporate more of those into your diet along with some citrus (even if it's a half-cup of orange or grapefruit juice). There are tons of resources on both meat and non-meat iron sources.

damnititsme

I swear by spatone, I had floradix before and it was good buy I never ended up finishing the bottle before the expiry. Spatone is individual sachets so is easy to keep and take to work/away. Have vit c as it increases absorption. Watercress, spinach good for iron but I just don't feel I can eat enough ever. Also not all iron supplements cause constipation, get a natural form like floradix or spatone, if you prefer pills get ferrus gluconate or bisglyconate. Not sulphate.

PShep17

Thanks for all the suggestions everyone! Really appreciate it

wwk10

I think the above poster is right that the info is not in the data base.
Unless I eat a steak, MFP says I am not even close with iron.
I eat spinach etc and still dont hit iron goals
My Dr. says that as a man I dont need to worry about it.

As to vitamin C. I am always around 400%. I think everything has vitamin C in it

ariant23

raisins and "slow FE" supplement pills. My OB recommends that to all her low iron OB patients (like me). the "slow" part means sustained release for reduced GI side effects and better absorption.

BUT... I agree with someone who said don't trust the info on MFP. Lots of micronutrients are wrong.

I would GET TESTED before you take a supplement. TOO MUCH IRON CAN CAUSE REAL PROBLEMS (beyond constipation and what not).

Go give blood. They'll test your iron for free and you can help 3 people at the same time :-)

Dayquasar

Bump

Falling2Grace

Dittoing the Vit C and the iron foods.
Also try to avoid anything with calcium around the time you eat iron foods (or take iron supplements). Calcium decrease iron absorption. Read up on foods that have calcium. you would be surprised what does! For instance, who would have ever thought brocolli was high in iron?! It is. Then when you do eat/intake iron, pair it with some Vit C.

Pasta products are very good for iron too. Though, they are loaded with carbs, so be careful with that!
Breakfast cereals can have good amounts of iron too, but once again, lots of carbs, so dont over indulge.

As for supplements, if you get a PLANT BASED iron tablet it will work a million times better than the cheap iron [synthetic] supplements (that you can get at Walmart, Target, etc). Generally these can be found in health food stores and herbal shoppes. Plant based iron supplements work SOOO much better than the other kind. They will work faster and they are gentler on your stomach. They dont cause the constipation that the synthetic ones do. but most importantly, the body will actually absorb a great deal of the plant based iron. The generic, non plant based iron, much of it will actually not absorb, however, it will leave you with bowl movement issues (not for everyone, but many).

Alfalfa is an herb that is awesome for iron. Many home birth midwives suggest their clients to take Alfalfa to decrease risk of PPH. Just dont start off taking too much of it because it can give you the runs LOL. I take 2 per day and that is a nice amount, no issues with #2s.

Of course actually getting it from your diet is the best way to do that, but thats not always easy (or feesable, depending on diet style). Try to get as much from food as possible, but you can fill in the gap with the blood based iron supp. and the alfalfa.