ok seriously how the do i get to 100% iron intake?
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I have had iron deficiency in past and I try to increase my iron intake, but it's soo hard. Just a couple days ago I was looking up iron rich foods and I found two fantastic sources I had no idea about:
1) Clams! Just 10 clams provide 150% of the RDV! Mussels and oysters are also very good iron sources, but clams are for some reason richer. I think I'll start cooking spaghetti alle vongole more often!
2) Dried spices, like thyme, rosemary, oregano, marjoram. 1 tsp of thyme provides 7% of the RDV! I use such spices a lot but I didn't know they are good sources of iron. I now sometimes track them in my diary just to to see the iron intake rise a bit!
Iron absorption is another issue of course, but at least it's nice to improve the daily intake!0 -
You could do the dirty with Iron Man. Nuff said.0
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Invest in cast iron pans. When you cook in them, the iron leeches into the food, so you get some that way. I eat a little Green & Black's 85% cocoa dark chocolate nearly every day. Six pieces of a bar are 20% of recommended iron.
But I do take a supplement because I'm vegetarian and I don't get anywhere close due to not eating red meat or anything like that. My levels have been fine in my last couple physicals, so I wouldn't worry too much if you aren't having symptoms of low iron.0 -
Chocolate that is 72% and better can have 10-15%, edamame and whole grains have huge amounts. OR better yet-eat Trader joes dark chocolate edamame with 15% iron and 7 grams protein per delicious 1/4 serving. You can also hide chopped spinach and kale in many foods like salads to spaghetti sauces0
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Beans, lentils and nuts
Green vegetables
Dried fruit
Iron supplement0 -
I would be careful when it comes to supplementing any kind of fat soluble vitamins. However if you are anaemic then you should also supplement with Vitamin C to aid in the absorption.0
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When I had the same problem, it was recommended to me to start eating a tablespoon of blackstrap molasses. 1 tbsp has 3.6mg iron.
You can also check out this list for my ideas:
http://www.healthlinkbc.ca/healthfiles/hfile68d.stm0 -
I was a vegetarian for 12 years and had an iron deficiency because of it, despite eating rally well and making good choices. I started supplementing with Proferrin, an awesome iron tablet that doesn't called cramping or constipation, like all the other iron supplements. It is uncommon that you will get it all ina day, so supplements are a great way to correct that0
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and by "called, I meant cause0
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Nails for breakfast0
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Unless you're anemic you get pretty much all you need if you eat a protein rich diet. If you feel like you need more Cream of Wheat has 50% of your daily iron needs. Lots of cancer patients live on Cream of Wheat to keep their energy levels up because the chemo leaches the iron from your system.
I am anemic so I have to take an iron supplement. There are a lot of them on the market and most are time released so this is a good alternative if you think you need more.0 -
A really good Multi-Vitamin will get you to your goal the easiest way. Good luck.0
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strawberries. Spinach. broccoli. meat. And, I know this tends to gross a lot of americans out instantly, but I'll say it anyways: blood.
In Eastern Europe (and the former Soviet bloc) there's a fairly common "candy" bar called "hematogen" or "haematogen", main ingredient is an extract of cow's blood. At least, historically it's been cow's blood, I think I read somewhere that nowadays you can also get variations with no actual blood involved. Anyways, they're high on energy and iron. Often sold in apothecaries (no perscription) and often used as a substitute for chocolate when hiking (the good old "have a chocolate bar with you" line). It has the taste and consistency of toffee. Having tasted both, hematogen is tastier than a good protein bar. MUCH tastier than a bad protein bar.
In the German culinary influence (=North-Eastern Europe) there are lots of variations on blood sausages; and of course there's the British Black Pudding, which are usually pork-blood-based.0 -
Everyone has mentioned some great iron rich foods, but I'll add one, clams. They're very high in iron so you only need a handful. (18+ mg per 3 oz.). Buy them canned and they're very reasonable.0
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You could do the dirty with Iron Man. Nuff said.
hahahahahahahahahahahahahahahahahahahahahaha!!!!!!!:laugh: :laugh: :laugh: :laugh:0 -
strawberries. Spinach. broccoli. meat. And, I know this tends to gross a lot of americans out instantly, but I'll say it anyways: blood.
In Eastern Europe (and the former Soviet bloc) there's a fairly common "candy" bar called "hematogen" or "haematogen", main ingredient is an extract of cow's blood. At least, historically it's been cow's blood, I think I read somewhere that nowadays you can also get variations with no actual blood involved. Anyways, they're high on energy and iron. Often sold in apothecaries (no perscription) and often used as a substitute for chocolate when hiking (the good old "have a chocolate bar with you" line). It has the taste and consistency of toffee. Having tasted both, hematogen is tastier than a good protein bar. MUCH tastier than a bad protein bar.
In the German culinary influence (=North-Eastern Europe) there are lots of variations on blood sausages; and of course there's the British Black Pudding, which are usually pork-blood-based.
this doesn't apply to just grossing the Americans out. Eww.0 -
I second the Floradix liquid iron supplement suggestion, it also has lots of B vitamins. I used to get anemic/low B12 but since I take this in the mornings I no longer have any issues. It even tastes pretty good!
Thanks for this thread! I'm tracking my iron and it seems low on here too.0 -
strawberries. Spinach. broccoli. meat. And, I know this tends to gross a lot of americans out instantly, but I'll say it anyways: blood.
In Eastern Europe (and the former Soviet bloc) there's a fairly common "candy" bar called "hematogen" or "haematogen", main ingredient is an extract of cow's blood. At least, historically it's been cow's blood, I think I read somewhere that nowadays you can also get variations with no actual blood involved. Anyways, they're high on energy and iron. Often sold in apothecaries (no perscription) and often used as a substitute for chocolate when hiking (the good old "have a chocolate bar with you" line). It has the taste and consistency of toffee. Having tasted both, hematogen is tastier than a good protein bar. MUCH tastier than a bad protein bar.
In the German culinary influence (=North-Eastern Europe) there are lots of variations on blood sausages; and of course there's the British Black Pudding, which are usually pork-blood-based.
this doesn't apply to just grossing the Americans out. Eww.
Lol, I know. I'm one of those people who believe that if I eat animals, I should eat as much of them as possible, so as not to simply discard the bits that are "icky". That's my way of respecting the life that was taken so that I can eat meat.
ETA: otherwise I remind myself too much of those poachers who only take the ivory tusks (=prime cuts of meat) and leave the rest of the carcass to rot. That's just wrong.0 -
strawberries. Spinach. broccoli. meat. And, I know this tends to gross a lot of americans out instantly, but I'll say it anyways: blood.
In Eastern Europe (and the former Soviet bloc) there's a fairly common "candy" bar called "hematogen" or "haematogen", main ingredient is an extract of cow's blood. At least, historically it's been cow's blood, I think I read somewhere that nowadays you can also get variations with no actual blood involved. Anyways, they're high on energy and iron. Often sold in apothecaries (no perscription) and often used as a substitute for chocolate when hiking (the good old "have a chocolate bar with you" line). It has the taste and consistency of toffee. Having tasted both, hematogen is tastier than a good protein bar. MUCH tastier than a bad protein bar.
In the German culinary influence (=North-Eastern Europe) there are lots of variations on blood sausages; and of course there's the British Black Pudding, which are usually pork-blood-based.
this doesn't apply to just grossing the Americans out. Eww.
but she's right
also medium rare steak or liver are good sources0 -
I would definitely work on getting your iron up as it can cause you to be anemic if you are lacking in it. I take a supplement for it because I'd rather have to much (females almost never consistently have to much because of our monthly bleeding) then to little.0
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