Tips On Iron

SeasideOasis
SeasideOasis Posts: 1,057 Member
edited September 2024 in Food and Nutrition
I seem to be doing a very poor job of getting enough Iron, which I very much need. I cannot eat red meat, so that option is out.

Anyone have any pointers on how to get some more Iron in my system, without just taking vitamins? Sometimes, vitamins in pill form make my stomach nauseous, so I have been avoiding supplements and would prefer to get it into my diet (if at all possible) through food.

Any ideas would be great....Thank you.

Replies

  • alecta337
    alecta337 Posts: 622 Member
    leafy green veggies

    broccoli and spinach and the two that my dad always tell me to take... i'm *slightly* anemic

    Its frustrating because every time I try to donate blood, my iron is too low =/
  • HannahPastoor
    HannahPastoor Posts: 303
    Bump!
  • alliecore
    alliecore Posts: 446 Member
    Blackstrap molasses will do the trick in a couple of days. I dislike the taste, so I mix 1 tbsp into a glass of milk.
    Spinach is also a great source of iron.
    If you eat vitamin C along with your source of iron, it will help your body absorb it better.
    Good luck!
  • Scncartist
    Scncartist Posts: 173
    My mother-in-law solved her problem by using a cast iron pan, the doctors use that to explain her lack of anemia. My doctors (mine is super low) told me to use a multi-vitamin with an iron supplement since I don't use my pan.
  • MaureenCreates
    MaureenCreates Posts: 97 Member
    A lot of cereals have high amounts of iron. A serving of Honey Nut Cheerios has 30% of your recommended daily iron, and that's for only a 3/4 cup! You don't even need it for breakfast, take a bag of dry cereal with you to work to snack on!
  • merrillfoster
    merrillfoster Posts: 855 Member
    If you need to take supplements (I do, I can never get in enough iron) don't take them on an empty stomach, that is likely what's making you feel sick
  • ocsurfmama
    ocsurfmama Posts: 127
    There are so many options you have to add iron to your diet. :)
    -Poultry, and fish contain heme iron which is easily absorbed by the body.
    -Green leafy veggies like spinach and Kale contain nonheme iron. That type of iron isn't absorbed quite as quickly, but are great sources of iron.
    -Try not to drink coffee or tea with your meal (Save the caffeine drinks for after the meal) because they can actually block some of your iron absorption.
    -Depending on your age, you may want to talk to your doctor. I take Centrium Silver for Women because I am 52 and need the multi-vitamin and the extra iron it gives me. I take it right after a meal so that I am not taking it on an empty stomach.
    -You can also look for foods that are iron enriched. (multi grain bread or High fiber/iron cereals)
  • sara_m83
    sara_m83 Posts: 545 Member
    I also struggle to get enough iron in a day. I have started snacking on fortified breakfast cereals - surprisingly low in calories and one serve contains about 30% of my RDI - whether it's cheerios, rice krispies (and yes, I even make myself low-cal rice krispie treats to snack on through the week to get my iron. 68 calories each and 12% of my daily iron needs).

    I have found that bright red/orange fruits & veggies tend to have higher amounts of iron. Strawberries, red peppers, squash, sweet potato. Eat these in addition to the very high iron leafy greens (spinach especially and this is easy to hide in a range of dishes).

    Also, vegetarian meats are high in iron, presumably because legumes seem to be a good source. Soy-based 'meat' products are a good option for an iron-rich snack.
  • cem2168
    cem2168 Posts: 205 Member
    i love to eat Kellogg's Product 19. Its a cereal, just a regular corn flake... but its fortified with 100% of your daily iron, vitamin c, folic acid and vitamin e! its great :)
  • jennys1983
    jennys1983 Posts: 3 Member
    Ground cinnamon is high in iron, especially for its volume - I only found this out because of MFP: 1tsp provides 5% RDA. I know it's not loads, but every little helps, right? :wink:
  • sarglava
    sarglava Posts: 206 Member
    Lentils have tons of iron and they're so cheap.
  • SeasideOasis
    SeasideOasis Posts: 1,057 Member
    Ground Cinnamon helps with Iron!! Thats great! Time to buy some for my desk and start adding that to tea! Im a tea nazi at work (I prefer it to coffee), so thatll be nice in my chai!

    I've never actually cooked lentils....I may have to give it a go over the weekend.

    Spinach is about to become my new bestfriend :) Good think I love spinach as a lettuce substitute already.

    Thanks everyone!
  • marci355
    marci355 Posts: 292
    If you do end up taking an iron supplement, they vary greatly. Ferrous sulfate, the most common one will make you nauseous and constipated! Not a great combo! Go to a vitamin store or on line (vitacost.com is awesome! Low shipping rates) and buy ferrous fumerate or ferrous gluconate. Much easier on your tummy! Take them AFTER you eat, no nausea!
This discussion has been closed.

Categories