iron deficiency......

hasiangirl

what are some food with iron in it?!...im only getting around 25grams of iron a day :indifferent: and thats not good right?

butterfly25

:explode: having the same problem here:mad:

maurierose

Make sure you're taking a multivitamin, but iron-rich foods are:


Iron; mg
Iron in Breads, cereals, and grains
Bran flakes, 1 cup 11.0
Oatmeal, 1 packet 6.3
Pasta, 1 cup, cooked 1.7
Samolina, Cream of wheat, 1/2 cup cooked 5.5
Wheat germ, 2 tablespoon 1.2
Whole wheat bread, 1 slice 0.9
White bread, 1 slice 0.7
Iron in Vegetables (1/2 cup cooked)
Sea vegetables 18.1-
42.0
Swiss chard 2
Turnip greens 1.6
Sweet potatoes, canned 1.7
Turnip greens 1.6
Pumpkin, cooked 1.7
Potato, baked with skin 1.7
Turnip greens 1.6
Prune juice, 4 oz 1.5
Spinach cooked 1.5
Beet greens cooked 1.4

Potato, 1 large 1.4
Bok choy cooked 0.7
Peas, cooked 0.65
Green beans, cooked 0.60
Tomato juice 0.6
Broccoli, cooked 0.55
Watermelon, 1/8 medium 0.5
Iron in Legumes (1/2 cup cooked)
Lentils 3.2
Black eye beans 2.6
Navy beans 2.5
Pinto beans 2.2
Lima beans 2.2
Kidney beans Rajmah 1.5
Chick peas (200 g) 6.2
Iron in Soy foods (1/2 cup cooked)
Tofu 6.6
Soybeans 4.4
Tempeh 1.8
Soy milk 0.9
Iron in Nuts/Seeds (2 Tablespoon)
Pumpkin seeds 2.5
Figs, dried, 5 2.0
Dried apricot, 5 1.6
Almond, 1/4 cup 1.3
Tahini 1.2
Sesame 1.2
Sunflower seeds 1.2
Cashew nuts 1.0
Iron in Non-Vegetarian Foods
(Heme Iron Sources) (100 g)
Clams, steamed 22
Clams, cooked 8.5
Oysters, cooked 8.5
Oysters, raw 5.4
Chicken liver, cooked 8.5
Beef liver, cooked 6.3
Beef, roasted 3.5
Ground beef, cooked 2.2
Lamb beef, cooked 2.2
Turkey, white meat 1.6


Actually, unless you're pregnant, looks like you're doing just fine on your iron intake:

HOW MUCH IRON YOU NEED EACH DAY*
Children, 1-10 years 10 mg.
Teen males 12 mg.
Adults males 10 mg.
Teen and adult females 18 mg.
Pregnant women 30 mg.
* Average RDA for iron

hasiangirl

:explode: having the same problem here:mad:

your post the other day had me review my iron intake.....oh boy is it low lol

hasiangirl

Make sure you're taking a multivitamin, but iron-rich foods are:


Iron; mg
Iron in Breads, cereals, and grains
Bran flakes, 1 cup 11.0
Oatmeal, 1 packet 6.3
Pasta, 1 cup, cooked 1.7
Samolina, Cream of wheat, 1/2 cup cooked 5.5
Wheat germ, 2 tablespoon 1.2
Whole wheat bread, 1 slice 0.9
White bread, 1 slice 0.7
Iron in Vegetables (1/2 cup cooked)
Sea vegetables 18.1-
42.0
Swiss chard 2
Turnip greens 1.6
Sweet potatoes, canned 1.7
Turnip greens 1.6
Pumpkin, cooked 1.7
Potato, baked with skin 1.7
Turnip greens 1.6
Prune juice, 4 oz 1.5
Spinach cooked 1.5
Beet greens cooked 1.4

Potato, 1 large 1.4
Bok choy cooked 0.7
Peas, cooked 0.65
Green beans, cooked 0.60
Tomato juice 0.6
Broccoli, cooked 0.55
Watermelon, 1/8 medium 0.5
Iron in Legumes (1/2 cup cooked)
Lentils 3.2
Black eye beans 2.6
Navy beans 2.5
Pinto beans 2.2
Lima beans 2.2
Kidney beans Rajmah 1.5
Chick peas (200 g) 6.2
Iron in Soy foods (1/2 cup cooked)
Tofu 6.6
Soybeans 4.4
Tempeh 1.8
Soy milk 0.9
Iron in Nuts/Seeds (2 Tablespoon)
Pumpkin seeds 2.5
Figs, dried, 5 2.0
Dried apricot, 5 1.6
Almond, 1/4 cup 1.3
Tahini 1.2
Sesame 1.2
Sunflower seeds 1.2
Cashew nuts 1.0
Iron in Non-Vegetarian Foods
(Heme Iron Sources) (100 g)
Clams, steamed 22
Clams, cooked 8.5
Oysters, cooked 8.5
Oysters, raw 5.4
Chicken liver, cooked 8.5
Beef liver, cooked 6.3
Beef, roasted 3.5
Ground beef, cooked 2.2
Lamb beef, cooked 2.2
Turkey, white meat 1.6

tyvm and holy moly if thats all thats in each thing.....how the heck are u sposed to fit 100grams in one day?

chrissyh

I seem to be great on iron - check my diary - if you want, I'll add iron to it so you can see what's there

hasiangirl

I seem to be great on iron - check my diary - if you want, I'll add iron to it so you can see what's there

can i call u iron woman?!?!...u have more iron in one day than ive had all week...:ohwell: *is taking lessons from chrissy* cream of wheat has tons of iron huh?.....but idont like the texture of it :sick:

LydiaJay

this is great...only last night the hubby was saying he could taste iron on me, which generally means my iron is low, so tonight we are having steak and vegetables.

but to be honest, i do not eat a lot of veg so my iron levels are pretty low. :yawn:

amymeenieminymo

I'll have to double check the box, but according to the MFP entry for the Aldi version of honey nut cheerios (I think they're called Honey n' Oats by Millville) has tons of iron. I had it for breakfast the last couple mornings and was shocked to see that I actually went OVER my iron on those days. Normally I am like you and way way under.

hasiangirl

I'll have to double check the box, but according to the MFP entry for the Aldi version of honey nut cheerios (I think they're called Honey n' Oats by Millville) has tons of iron. I had it for breakfast the last couple mornings and was shocked to see that I actually went OVER my iron on those days. Normally I am like you and way way under.

the only thing is i stay away from most cereals and eat lots of fruits and veggies and meats but as far as whole grains go i dont eat many of them :ohwell: thats prob my problem

erickirb

You don't need 100 grams per day that is enough for 15 years (1 gram = 1000 Milligrams (mg) x 100 grams / 365 days). You only need 15-20 Milligrams/day. It is possible to have too much iron in your diet as well as not enough, so if someone is eating 100 mg they are more than 5 times their daily needs.

I beleive the 100mg on the site refers to a maximum amount.

I try to stay over my protien allotment and under the fat amount. Fat is usually posted as a maximum, protein as a minimum amount., I beleive the Iron amount on the site is the maximum you should have in one day.

http://dietary-supplements.info.nih.gov/factsheets/iron.asp

Hope this helps

April0815

A Woman needs 18mg of iron a day. Anymore than that you can become constipated.

hasiangirl

A Woman needs 18mg of iron a day.

ooo ok soooo i am reaching the min....phew lol nvm then i thought it was 100...thank u erick and april for the info :flowerforyou:

racoon1

there is a product at the health food store for this exactly it is in liquid form tastes great.


Its called FLORAVIT ................There are 2 formulas 1. has yeast and gluten the other doesn't


Hope this helps everyone

RedHotRunner

Make sure you're taking a multivitamin, but iron-rich foods are:


Iron; mg
Iron in Breads, cereals, and grains
Bran flakes, 1 cup 11.0
Oatmeal, 1 packet 6.3
Pasta, 1 cup, cooked 1.7
Samolina, Cream of wheat, 1/2 cup cooked 5.5
Wheat germ, 2 tablespoon 1.2
Whole wheat bread, 1 slice 0.9
White bread, 1 slice 0.7
Iron in Vegetables (1/2 cup cooked)
Sea vegetables 18.1-
42.0
Swiss chard 2
Turnip greens 1.6
Sweet potatoes, canned 1.7
Turnip greens 1.6
Pumpkin, cooked 1.7
Potato, baked with skin 1.7
Turnip greens 1.6
Prune juice, 4 oz 1.5
Spinach cooked 1.5
Beet greens cooked 1.4

Potato, 1 large 1.4
Bok choy cooked 0.7
Peas, cooked 0.65
Green beans, cooked 0.60
Tomato juice 0.6
Broccoli, cooked 0.55
Watermelon, 1/8 medium 0.5
Iron in Legumes (1/2 cup cooked)
Lentils 3.2
Black eye beans 2.6
Navy beans 2.5
Pinto beans 2.2
Lima beans 2.2
Kidney beans Rajmah 1.5
Chick peas (200 g) 6.2
Iron in Soy foods (1/2 cup cooked)
Tofu 6.6
Soybeans 4.4
Tempeh 1.8
Soy milk 0.9
Iron in Nuts/Seeds (2 Tablespoon)
Pumpkin seeds 2.5
Figs, dried, 5 2.0
Dried apricot, 5 1.6
Almond, 1/4 cup 1.3
Tahini 1.2
Sesame 1.2
Sunflower seeds 1.2
Cashew nuts 1.0
Iron in Non-Vegetarian Foods
(Heme Iron Sources) (100 g)
Clams, steamed 22
Clams, cooked 8.5
Oysters, cooked 8.5
Oysters, raw 5.4
Chicken liver, cooked 8.5
Beef liver, cooked 6.3
Beef, roasted 3.5
Ground beef, cooked 2.2
Lamb beef, cooked 2.2
Turkey, white meat 1.6

tyvm and holy moly if thats all thats in each thing.....how the heck are u sposed to fit 100grams in one day?

It's 100%, not grams. For things like calcium and iron, it lists your intake in percentages.

butterfly25

i changed mine to see what my iron intake is and i'm low to.. that why i'm getting so many black and blue marks..

butterfly25

:explode: having the same problem here:mad:

your post the other day had me review my iron intake.....oh boy is it low lol

i changed mine to see what my iron intake is and i'm low to.. that why i'm getting so many black and blue marks