Low on iron

wonderish
wonderish Posts: 89 Member
edited December 2024 in Food and Nutrition
So right now all ive been trying to do is eat my calories allowed, and not look at the other stuff so i dont get overwhelmed... but i know eventually I will have to start doing so. I do look at what my nutrients are for the day and I have been noticing that I am low on my iron and dietary fiber... Any tips on some how getting more of those into my diet? My food diary is open, but ive only been really consistent this past week :)

Replies

  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    Most women are low on iron. I started taking a women's multivitamin and it has helped a lot (I used to be tired more often when my iron was low). If you eat meat I know that's a good source of iron, and off the top of my head I think spinach/kale is as well (spinach or kale or both, I don't remember).

    As for fiber just aim for complex carbs. Whole grains, nothing white!
  • healthynotthin
    healthynotthin Posts: 223 Member
    Walmart Bran Flakes! 3/4 cup is 90 calories and gives you 100% of your iron :D

    Aside from that, I take a multivitamin that gives me 100% of my iron, on days I don't get the bran flakes in my breakfast.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    Cook your food in a cast iron skillet -- a doctor told me to do that whenI had anemia.

    Eat liver if you can stand it.

    Get your iron levels checked. I had to go on a prescription iron supplement for a few months.
  • Ezada
    Ezada Posts: 207 Member
    I am always low on Iron too. A few things that are high in iron that I try to eat daily are
    Oatmeal
    Cream of wheat (or generic)
    Grapenuts cereal

    Sometimes I just am not feeling any of these for breakfast, so I take an iron supplement with lunch or dinner the day's that I do not get enough iron.
  • Ezada
    Ezada Posts: 207 Member
    Cook your food in a cast iron skillet -- a doctor told me to do that whenI had anemia.

    Really?! I didn't know that! I love cooking in my Cast Iron Skillet, maybe I am getting more iron than I thought lol.
  • Fit_And_Heathy_Goalie
    Fit_And_Heathy_Goalie Posts: 55 Member
    WebMd list several sources to boost the amount of iron in your diet. Add 1-2 cups of spinach to your smoothie for an added boost. It may look green, but you hardly can taste the spinach :smile:

    Red meat, Egg yolks. Dark, leafy greens (spinach, collards)
    Dried fruit (prunes, raisins) Iron-enriched cereals and grains (check the labels)
    Mollusks (oysters, clams, scallops), Turkey or chicken giblets,Beans, lentils, chick peas and soybeans, Liver, Artichokes

    And here's a tip: If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron.

    Fiber is easy if you eat berries, apples, pears, beans, etc. Here's another list that might be helpful.
    http://www.mayoclinic.com/health/high-fiber-foods/NU00582

    My food diary is open if you need suggestions.
  • Fit_And_Heathy_Goalie
    Fit_And_Heathy_Goalie Posts: 55 Member
    One more tip. I printed several food lists that I taped to the inside of one of my kitchen cabinets including Foods High in Iron, Foods High in Potassium, and Foods High in Magnesium. Helpful reminders to eat clean!
  • shunggie
    shunggie Posts: 1,036 Member
    I am always low on iron and calcium. I eat a spinach salad usually 2 or 3 days a week, but I guess that's not enough. I really don't know what to do about the calcium. I don't like milk, I can't force myself to eat yogurt, I'm not sure what else is good. I try not to eat too much cheese to keep the fat down. I have tried the 2% cheese and I'd rather just not eat cheese at all.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    The best fiber is from fruits and veggies! I get all my iron by eating potatoes 3-4 times per week. I love potatoes! :bigsmile:
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    ... nothing white!

    Unless it's potatoes, of course. The *best* source of iron, imo! :wink:
  • taylor5877
    taylor5877 Posts: 1,792 Member
    Dietary heme iron (animal sources) is the source that your body is most efficient at using. Other dietary sources are poorly absorbed at best.
  • Amberonamission
    Amberonamission Posts: 836 Member
    I live for my end of the day cheerios. Since I have been paying attention to my iron I find that I have tons of energy. I go go go all day. Pop out of bed 30 min before the alarm ready to shake things up.
  • jeme3
    jeme3 Posts: 355 Member
    I struggle with getting enough iron, too.

    I have an annual physical next week and I'm going to ask my doctor to check my iron level. If i need to, I'll take a supplement, but if it's okay I won't worry about it any more.
  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    ... nothing white!

    Unless it's potatoes, of course. The *best* source of iron, imo! :wink:

    Haha yes I totally I agree, I actually almost said "except potatoes" when I posted this haha. Potatoes are my favorite :D What I meant was nothing that's * artificially* made white!
  • sonny368
    sonny368 Posts: 61
    Look the best way is to take a multi-vitamins because if you exercise sure you use it more and maybe your body doesn't absorb much of it, iron is important for many things for the hair, for the menstruations (if you're a girl), for the strenght when you exercise, so take a good supplement....
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