Wife and Daughter need more Iron Please help
dandaninc
Posts: 392
My wife and daughter both have an iron deficiency. If anyone else is going through this please I could use some help. I have found lists of foods but they are both still anemic and my daughter won't take the supplement because it's gross.
If you have any advice to help me that would be great.
If you have any advice to help me that would be great.
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Replies
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I actually just changed my log to track my iron intake. I have been trying to find high iron foods but still coming up short. I would be interested in this as well.0
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red meat or seafood (clams in particular for some reason) and vitamin c in the same meal...0
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She can't just take a pill? I got iron pills that were pretty tiny.0
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That's what my wife is telling me as well however red meat can get very expensive. I know my families health is more important than money but hopefully this thread will give me some more options as well. Thank you though.0
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She can't just take a pill? I got iron pills that were pretty tiny.
No neither of them can. They get everything in liquid.0 -
There are liquid supplements if daughter just doesn't like the pills... also, when you are eating iron rich foods (meat, beans, spinach) make sure you have something else with vitamin c with it. Vitamin c allows the body to absorb iron more efficiently.
Some times you also just have to suck it up and take the supplement...0 -
or seafood huh? I will do some reasearch on this thank you.red meat or seafood (clams in particular for some reason) and vitamin c in the same meal...0 -
Flintstone vitamins perhaps? They're chewable.
Has a doctor expressed concern or made any suggestions?0 -
Multigrain cheerios helped my little one0
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Cook using an iron skillet.0
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Heme iron (animal source) is the most readily absorbed (up to like 30%), while plant sources and supplements you're lucky to get 10% of any iron absorbed. Vitamin C helps with absorption, and vitamin A helps you use your iron stores.
Taking too much iron in the form of supplements can be dangerous, so take those as directed (for the other readers of the thread).0 -
Cook using an iron skillet.
LOL That what I was going to recommend.0 -
Iron Rich Foods List, by Serving sorry this hasnt copied as the table i had but hope this help (example of table)
Iron Rich Food = Liver
Iron Content (mg) =9
RDA% =50
Calories =190
Liver
9 (mg)
50 rda%
190 cals
Fish Paste
9
50
170
Kidney
8
44
170
Venizon
7.8
43
200
Boiled Mussels
7
39
90
Liver Pate
7
39
190
Liver Sausage
6.4
36
312
Goose
5
28
320
Shrimp
5
28
95
Sardines canned
4.5
27
180
Anchovies canned
4
22
310
Lean Beef
2.5
16
240
Pheasant
5
28
220
Whitebait
4
22
310
Egg Yolk (4)
2.4
13
216
If you really don’t want to bother with red meats for iron sources of food, here are some vegetarian-safe foods that are high in iron…
Other Iron Rich Foods
Iron Content (mg)
RDA%*
Calories
Thyme ground
124
688*
276
Curry Powder
58
321*
233
Oat & Wheat Bran
45
250*
330
Apricots
3.5
19
160
Boiled Lentils
3.5
19
100
Hazelnuts
3.2
19
650
Almonds
3
17
600
Cinnamon ground
38
210*
n/a
Garam Masala
33
183*
380
Rosemary
30
167*
330
Paprika
24
133*
290
Sesame Seeds
10
55
11
Wheatgerm
8.5
49
300
Liquorice
8
44
310
Cashew Nuts
6.2
34
610
Blackcurrants canned
5
28
45
Figs dried
4.2
23
205
Soya Beans
3
17
140
Wholemeal Bread
2.7
15
215
Red Kidney Beans
2.5
14
100
Watercress
2.2
14
23
Pumpkin Seeds (1 oz)
4.2
23
163
Spinach, boiled (1 cup)
6.4
33
7
See this iron rich foods report from Harvard University for more information.0 -
lemme do some work for you...remember, fortified sources stink in their absorption rates.
Food, Standard Amount Iron (mg)
Calories
Clams, canned, drained, 3 oz 23.8
126
Fortified ready-to-eat cereals (various), ~ 1 oz 1.8 -21.1
54-127
Oysters, eastern, wild, cooked, moist heat, 3 oz 10.2
116
Organ meats (liver, giblets), various, cooked, 3 oz a 5.2-9.9
134-235
Fortified instant cooked cereals (various), 1 packet 4.9-8.1
Varies
Soybeans, mature, cooked, ½ cup 4.4
149
Pumpkin and squash seed kernels, roasted, 1 oz 4.2
148
White beans, canned, ½ cup 3.9
153
Blackstrap molasses, 1 Tbsp 3.5
47
Lentils, cooked, ½ cup 3.3
115
Spinach, cooked from fresh, ½ cup 3.2
21
Beef, chuck, blade roast, lean, cooked, 3 oz 3.1
215
Beef, bottom round, lean, 0" fat, all grades, cooked, 3 oz 2.8
182
Kidney beans, cooked, ½ cup 2.6
112
Sardines, canned in oil, drained, 3 oz 2.5
177
Beef, rib, lean, ¼" fat, all grades, 3 oz 2.4
195
Chickpeas, cooked, ½ cup 2.4
134
Duck, meat only, roasted, 3 oz 2.3
171
Lamb, shoulder, arm, lean, ¼ " fat, choice, cooked, 3 oz 2.3
237
Prune juice, ¾ cup 2.3
136
Shrimp, canned, 3 oz 2.3
102
Cowpeas, cooked, ½ cup 2.2
100
Ground beef, 15% fat, cooked, 3 oz 2.2
212
Tomato puree, ½ cup 2.2
48
Lima beans, cooked, ½ cup 2.2
108
Soybeans, green, cooked, ½ cup 2.2
127
Navy beans, cooked, ½ cup 2.1
127
Refried beans, ½ cup 2.1
118
Beef, top sirloin, lean, 0" fat, all grades, cooked, 3 oz 2.0
156
Tomato paste, ¼ cup 2.0
540 -
I had the same issue recently. I had to take a supplement twice a day, for two months, but my levels are fine now and I'm down to one a day. I made some diet changes, too. I like meat, but I wasn't eating much of it, so I now do. Skinnytaste.com has a nice three bean chili recipe. I use ground beef instead of ground turkey, and the beans have iron in them as well. I switched to Total cereal in the morning, 3/4 cup gives you 100% iron. I add some fruit to it as well. Vitamin C will increase the absorption of Iron, so I try to incorporate some more into my diet.
I was tired all the time, and now I have so much energy. What a difference! Good luck!0 -
Cereals & Grains: barley (Bajra), Rice flakes
Pulses & Beans: cow pea, lobia (black-eye beans), lentils, soybean are iron rich.
Iron in Vegetables: Beetroot greens, mint, parsley, turnip greens are rich sources of iron.
Vegetables like broccoli and bok choy are rich in iron and also high in vitamin C. The presence of vitamin C in these vegetables help absorb iron.
Sea vegetables are very high in iron. Look at the iron rich food list given below.
Spices: Turmeric (Haldi)
Fruits: Dried dates, watermelon, raisins
Fish and Red meats are iron rich.
http://www.fatfreekitchen.com/nutrition/iron.html0 -
Cast iron cookware. Cook with it.
Lots of greens with vitamin C added (think sauteed kale with a squirt of lemon juice)0 -
Thank you everyone.0
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If it were my kid? I'd probably stick the tiny little pill in her OJ in the morning and play dumb but here's a list vegetable bases (non Heme) iron in MG per serving.
Soybeans, cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.2
Lentils, cooked 1 cup 6.6
Spinach, cooked 1 cup 6.4
Quinoa, cooked 1 cup 6.3
Tofu 4 ounces 6.0
Bagel, enriched 3 ounces 5.2
Tempeh 1 cup 4.8
Lima beans, cooked 1 cup 4.4
Swiss chard, cooked 1 cup 4.0
Black beans, cooked 1 cup 3.6
Pinto beans, cooked 1 cup 3.5
Turnip greens, cooked 1 cup 3.2
Chickpeas, cooked 1 cup 3.2
Potato 1 large 3.2
Kidney beans, cooked 1 cup 3.0
Prune juice 8 ounces 3.0
Beet greens, cooked 1 cup 2.7
Tahini 2 Tbsp 2.7
Veggie hot dog 1 hot dog 2.7
Peas, cooked 1 cup 2.5
Black-eyed peas, cooked 1 cup 2.3
Cashews 1/4 cup 2.1
Brussels sprouts, cooked 1 cup 1.9
Bok choy, cooked 1 cup 1.8
Bulgur, cooked 1 cup 1.7
Raisins 1/2 cup 1.6
Almonds 1/4 cup 1.5
Apricots, dried 15 halves 1.4
Veggie burger, commercial 1 patty 1.4
Watermelon 1/8 medium 1.4
Soy yogurt 6 ounces 1.1
Tomato juice 8 ounces 1.0
Green beans, cooked 1 cup 1.2
Kale, cooked 1 cup 1.2
Sunflower seeds 1/4 cup 1.2
Broccoli, cooked 1 cup 1.1
Millet, cooked 1 cup 1.1
Sesame seeds 2 Tbsp 1.00 -
http://www.ncbi.nlm.nih.gov/pubmed/17935647
concluded that "There is no evidence that iron cooking pots are effective against IDA. Further research is warranted to determine whether the iron leached from the pots is bioavailable."
"We randomly assigned 161 households including 339 individuals from the three subgroups to cast iron pots, blue steel pots or oral iron supplements (control). In the control group, children received micronutrient Sprinkles, and adolescent girls and women received iron tablets daily for 6 months. We measured Hb, SF and C-reactive protein concentrations at baseline and 6 months, and compared groups using regression models."
IDA = iron deficiency anaemia. There are other types, I have one - plenty of iron, not enough haemoglobin.0 -
I recommend chicken livers. Eating them once or twice a month cured my mild anemia, AND my dog's zinc deficiency. I can't take iron supplements because they upset my stomach. They're inexpensive and delicious (if not overcooked). I eat them with onions over whole wheat pasta.0
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red beans and rice are inexpensive, easy and rich in iron have with steamed broccoli and a spinach salad. Yum.0
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Have you tried Floradix? It is just a spoonful of juices, and you can even add it to something. Don't mix it with dairy or calcium (the iron binds into a paste with calcium). Don't take it with tea (green or black), because the tannins interfere with absorption. Vitamin C helps with the absorption of iron.0
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