Iron Rich Foods - Any Suggestions?

leonaedithlewis
leonaedithlewis Posts: 75 Member
in Food and Nutrition
I am routinely well under the RDA of Iron every day. I am not anemic, but I'd like to know how to eat real foods to get my essential nutrients. Any suggestions?
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Replies

  • aimforhealthy
    aimforhealthy Posts: 449 Member
    Me too on this. I've started trying to include one iron-rich food into every meal - kale, sesame seeds, dried apricots - and drinkign fortified OJ. Even a little goes a long way. I learned a lot on this website: http://www.ironrichfood.org/
  • ScottishMrs
    ScottishMrs Posts: 254 Member
    Do you eat meat? Meat always helps with that if you eat it/can afford it.

    Also, oatmeal has a bit, molasses is high, spinach and kale, squash, nuts, beans, whole grains. I often used a fortified cereal to boost my iron up but make sure to measure the serving because cereal is deceptive.

    Also, it might be worthwhile noting that the RDA for iron is a generic number (14mg) and each person requires a different amount based on their age and gender. (Here's a quick reference: http://www.healthlinkbc.ca/healthfiles/hfile68c.stm. I can't find the original site I saw the info on.)

    Don't forget to include what's in your multivitamin if you take one.
  • thefiddlerscall
    thefiddlerscall Posts: 7
    Apparently, red meat. But if you are a vegetarian (like me!) Dark leafy greens and dried beans have a surprising amount of iron (more per calorie than meat!). Also, DON'T forget to get enough vitamin C because that helps absorb the iron in plants. :)
  • leonaedithlewis
    leonaedithlewis Posts: 75 Member
    Great ideas. I like the vegetarian suggestions. I eat red meat, but not very often. Thanks!
  • CaffeinatedConfectionist
    CaffeinatedConfectionist Posts: 1,046 Member
    Dark leafy greens, meat. Whenever I feel like I've been particularly low in iron, I eat some liver, which I am fortunate enough to actually really like. Definitely don't have any trouble hitting the RDA of iron on those days!
  • angieleighbyrd
    angieleighbyrd Posts: 989 Member
    spinach...lots and lots of spinach.

    or steak....
  • melindasuefritz
    melindasuefritz Posts: 3,509 Member
    spinach
  • calculustiger
    calculustiger Posts: 39
    This probably doesn't apply to you, but if you both live near a Wegmans and like chicken sausage, then Wegmans Fully Cooked Sundried Tomato and Basil Chicken Sausage has 35% DV of Iron per link (though I still have no idea why it is so high).
  • beckizzle
    beckizzle Posts: 118 Member
    don't forget your vitamin c... you can be eating all the red meat and kale in the world and without vitamin c you can't convert it from ferric to ferrous for your body to absorb
  • peachfigs
    peachfigs Posts: 831 Member
    Dark green vegetables, especially spinach. You may benefit from a liquid iron supplement too.
  • bumblebums
    bumblebums Posts: 2,181 Member
    Some people have problems absorbing iron from certain sources. So if you want to be sure you are getting enough, make sure you eat a variety of iron-rich foods (dark leafy greens and meat).
  • peachfigs
    peachfigs Posts: 831 Member
    Some people have problems absorbing iron from certain sources. So if you want to be sure you are getting enough, make sure you eat a variety of iron-rich foods (dark leafy greens and meat).

    This is true. Also, if you drink a lot of tea, that may not help. The tannin in the tea makes it difficult for the body to absorb iron.
  • bumblebums
    bumblebums Posts: 2,181 Member
    Some people have problems absorbing iron from certain sources. So if you want to be sure you are getting enough, make sure you eat a variety of iron-rich foods (dark leafy greens and meat).

    This is true. Also, if you drink a lot of tea, that may not help. The tannin in the tea makes it difficult for the body to absorb iron.

    Correct! Both coffee and tea interfere with micronutrient absorption so you have to be careful... And that link that ScottishMrs posted has very useful information about iron.

    Oh, fun fact time: if your pee turns reddish after eating beets, it might indicate a problem with iron levels. The condition is called "beeturia".

    http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(05)76638-1/fulltext
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    I am routinely well under the RDA of Iron every day. I am not anemic, but I'd like to know how to eat real foods to get my essential nutrients. Any suggestions?

    Liver
    Dark green leafy vegetables (spinach, kale, collards, etc)

    I like to eat raw liver.........most people do not.
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    This probably doesn't apply to you, but if you both live near a Wegmans and like chicken sausage, then Wegmans Fully Cooked Sundried Tomato and Basil Chicken Sausage has 35% DV of Iron per link (though I still have no idea why it is so high).

    They probably grind up chicken liver in the meat mixture.
  • tom_olech
    tom_olech Posts: 139 Member
    Why not just take a supplement? There are plenty of them out there and they are far from expensive....

    And if not
    - red meats
    - liver
    - beans
    - dark leafy green veggies
    - grains (iron enriched, like cereals and breads, etc.)
    - and artichokes (i think, you may want to google that one)
    - oh, and nuts too!
  • bumblebums
    bumblebums Posts: 2,181 Member
    Why not just take a supplement? There are plenty of them out there and they are far from expensive....

    And if not
    - red meats
    - liver
    - beans
    - dark leafy green veggies
    - grains (iron enriched, like cereals and breads, etc.)
    - and artichokes (i think, you may want to google that one)
    - oh, and nuts too!

    Micronutrient supplements can be dangerous, actually. You shouldn't take iron, calcium, etc. unless your doctor recommends it based on lab results. As for the foods, you're right on.
  • ahoyyy
    ahoyyy Posts: 2
    I just found out I am extremely anemic and have been trying to get as many iron rich foods as possible into my diet. Oatmeal, blackstrap molasses, salads made with spinach, steamed broccoli w/ hummus, walnuts, dates, watermelon.
  • leonaedithlewis
    leonaedithlewis Posts: 75 Member
    Why not just take a supplement? There are plenty of them out there and they are far from expensive....

    And if not
    - red meats
    - liver
    - beans
    - dark leafy green veggies
    - grains (iron enriched, like cereals and breads, etc.)
    - and artichokes (i think, you may want to google that one)
    - oh, and nuts too!

    Micronutrient supplements can be dangerous, actually. You shouldn't take iron, calcium, etc. unless your doctor recommends it based on lab results. As for the foods, you're right on.

    Iron supplements in particular are famous for diarrhea as a side effect. Really undesirable.
  • leonaedithlewis
    leonaedithlewis Posts: 75 Member
    I just found out I am extremely anemic and have been trying to get as many iron rich foods as possible into my diet. Oatmeal, blackstrap molasses, salads made with spinach, steamed broccoli w/ hummus, walnuts, dates, watermelon.

    Watermelon? I had no idea.
  • leonaedithlewis
    leonaedithlewis Posts: 75 Member
    Wow, just added a cup and a half of spinach to lunch and reach 83% of the RDA. You are right about spinach.
  • leonaedithlewis
    leonaedithlewis Posts: 75 Member
    Me too on this. I've started trying to include one iron-rich food into every meal - kale, sesame seeds, dried apricots - and drinkign fortified OJ. Even a little goes a long way. I learned a lot on this website: http://www.ironrichfood.org/

    This is a great resource. Thanks!
  • MelsAuntie
    MelsAuntie Posts: 2,833 Member
    Dark green vegetables such as broccoli, chard, etc.
  • ChapinaGrande
    ChapinaGrande Posts: 289 Member
    The best thing I've ever seen in my whole life EVER EVER: the iron content in my 85% cocoa dark chocolate. It was ridiculously high in iron, but also in calories.
  • Carnivor0us
    Carnivor0us Posts: 1,752 Member
    Chicken livers have good amounts of iron.
  • sailawaykate
    sailawaykate Posts: 126
    I'll take "things that are leafy and green" for 200, Alex. And maybe some dried fruits.

    I also take a multivitamin (used to be anemic, never again!) and I always get compliments on my hemoglobin levels when I give blood, lol.
  • cwaters120
    cwaters120 Posts: 354 Member
    I recently found that goji berries are a great source of iron. I use that as well as blackstrap molasses. Keep in mind that plant based Iron sources need to be taken with vitamin c source (oranges, orange bell peppers, grapefruits, etc) in order for your body to absorb the iron more efficiently (per my dietician).
  • NatalieWinning
    NatalieWinning Posts: 999 Member
    I didn't see this one mentioned: pumpkin seeds.

    I was anemic due to heavy periods. Tried to increase my iron in food like a maniac. The only thing that helped was taking iron supplements. Because it's so constipating to me I was able to go with natures bounty 28mg iron (only one), once a day (with breakfast or it makes me burp the stuff all day). Even with coffee to gulp it down it's brought me up to normal.

    The doctor wanted me to take more, but this was an okay amount to bring my iron up to "good" level without causing me all sorts of trouble GI wise They really bother me--I was unable to take prenatal vitamins because of the iron upset. So this is a big deal for me to be able to tolerate them! It was that or a transfusion!
  • thelovelyLIZ
    thelovelyLIZ Posts: 1,227 Member
    Honestly, I take a multi every day so I never worried about it, even when I was limiting my meat. Spinach and kale have quite a bit, beans, etc.
  • pushyourself14
    pushyourself14 Posts: 275 Member
    Spinach, hemp seeds, oats, grains, cereal

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