need to increase my iron

skidda85
skidda85 Posts: 2 Member
in Food and Nutrition
Morning. Doing well so far 1st 2lb lost but I'm really struggling to get anywhere close to rda of my iron (and calcium) targets

I'm a vegetarian (proper one who doesn't eat fish too!) I can't eat eggs as they make me sick. I don't like kale, beans, onions, garlic, peas, mushrooms. I can tolerate a small amount of pulses,chickpeas etc if in a nice thick sauce.

I know you're probably thinking what a fussy eater and its true. I really want to eat all the above especially eggs and beans but they instantly make me gag and if i try and push through it im proper sick!:( I had to train myself to eat rice and peppers as didn't like them when I became a veggie either.

If anyone has any secrets in how to increase your iron I would greatly appreciate it.
Thanks :) jo

Replies

  • worstcaster
    worstcaster Posts: 217 Member
    How about spinach?
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
    Most of mine comes from bran flakes. 100% DV in .75 cups.
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
    Given how picky you are, though, becoming a vegetarian might be a nutritional disaster waiting to happen....
  • katalinax87
    katalinax87 Posts: 146 Member
    Do you have any issues with taking a suppliment?
  • Orphia
    Orphia Posts: 7,097 Member
    Were you diagnosed with an iron deficiency through blood tests?

    If you are just looking at the micronutrient breakdown on MFP, you shouldn't worry so much because most entries are unreliable for those specifics.
  • Kathrynha77
    Kathrynha77 Posts: 103 Member
    A lot of cereals are fortified with iron. Just a matter of finding one that isn't full of sugar too. Eaten with skimmed milk will boost your calcium too
  • fruitsalad15
    fruitsalad15 Posts: 102 Member
    Dried Apricots! When I was pregnant my iron was low but they didn't want me to take a supplement so advised, red meat and live (both gross to me!), spinach and dried apricots. I have spinach in salads with lemon juice, yum! I don't relly like the dried apricots but I could force down one half each day and my iron shot straight back up! Good luck!
  • fruitsalad15
    fruitsalad15 Posts: 102 Member
    *Liver!
  • RodaRose
    RodaRose Posts: 9,562 Member
    edited July 2015
    skidda85 wrote: »
    Morning. Doing well so far 1st 2lb lost but I'm really struggling to get anywhere close to rda of my iron (and calcium) targets

    I'm a vegetarian (proper one who doesn't eat fish too!) I can't eat eggs as they make me sick. I don't like kale, beans, onions, garlic, peas, mushrooms. I can tolerate a small amount of pulses,chickpeas etc if in a nice thick sauce.

    I know you're probably thinking what a fussy eater and its true. I really want to eat all the above especially eggs and beans but they instantly make me gag and if i try and push through it im proper sick!:( I had to train myself to eat rice and peppers as didn't like them when I became a veggie either.

    If anyone has any secrets in how to increase your iron I would greatly appreciate it.
    Thanks :) jo
    Beans, Raisins, Dried Apricots and other dried fruit, Rice, Iron-fortified bread, Cereal, Pasta, Tofu, Pumpkin seeds, Potatoes. (Experiment with new ways to cook and enjoy beans.)
    Eat these foods with foods rich in Vit C in order to improve iron absorption.
  • smotheredincheese
    smotheredincheese Posts: 559 Member
    Marmite!
  • Grimmerick
    Grimmerick Posts: 3,342 Member
    edited July 2015
    Kaniwa it's like quinoa but has 60% of your daily iron in one serving. I get mine at whole foods but can prob find at other healthy food kinda stores
  • IHeartEarth
    IHeartEarth Posts: 9 Member
    Unsulphered Black Strap Molasses (Plantation brand is the best I've found!) It's great in hot tea, and you don't need a lot of it to get a lot of iron (and lots of other nutrients).
  • MonaLisaLianne
    MonaLisaLianne Posts: 398 Member
    Post Grape Nuts - ate them for the first time in years and saw I got 385% of my daily iron (according to MFP)
  • MonaLisaLianne
    MonaLisaLianne Posts: 398 Member
    smotheredincheese wrote: »
    Marmite!
    Oh Yum! I *love* Marmite. But the sodium is off the charts.
  • zyxst
    zyxst Posts: 9,149 Member
    Is this going to devolve into a Cheerios vs. iron supplement debate?
  • oocdc2
    oocdc2 Posts: 1,361 Member
    If you're looking for a one-shot solution, there's a tonic on the market called Floradix. It tastes like rotten fruit (awful), but it has a lot of iron in it, and it's specifically made to be easy to absorb.
  • russellbrand69
    russellbrand69 Posts: 132 Member
    IHeartEarth wrote: »
    Unsulphered Black Strap Molasses (Plantation brand is the best I've found!) It's great in hot tea, and you don't need a lot of it to get a lot of iron (and lots of other nutrients).

    Yes! It has a decent amount of calcium too - great for a vegetarian, of course.
  • Kalikel
    Kalikel Posts: 9,603 Member
    edited July 2015
    If you think you might be anemic, see a doctor. He can find out and maybe recommend a supplement, if necessary.

    You can get iron from a plant-based diet, but it's harder because we can't absorb all the iron in the plants. Edamame, spinach, dried beans, lentils and fortified breakfast cereals are decent sources. Take them with Vitamin C when you can; it'll help with absorption.

    If you cook, use cast iron when you can. That'll help.

    Except for the rare treat of liver sausage or red meat, I get my iron from plants and breakfast cereals. It can be done. :)
  • andrikosDE
    andrikosDE Posts: 383 Member
    Are you sure potential lack of iron is your only nutritional issue?
    Seeing that you are a strict vegetarian who doesn't like most veggies, I'd imagine there are a multitude of issues here...
  • tesha_chandler
    tesha_chandler Posts: 378 Member
    Cook your food in a cast iron skillet. I believe your best bet is going to be iron pills.
  • scalebeater
    scalebeater Posts: 65 Member
    I've struggled with iron for years. I hated the pills. There's not enough iron in food if you are really low on iron, even if you inhale spinach and kale, as I do. What worked for me was Spatone iron water. They're packets of iron rich spring water from Wales. Take them with juice/something with Vitamin C for absorption. I took them every day until my levels were good, now every 2nd or 3rd day. No longer tired, no hair falling out, no creepy crawlies. I can tell when my levels go too low so I just take them more often.
  • kitkatkarr
    kitkatkarr Posts: 97 Member
    I get my iron from Total cereal and other vitamins as well
  • skidda85
    skidda85 Posts: 2 Member
    I have never heard of black strap mollases or post grape nuts but have ordered some of both. :) I knew marmite was good for b vitamins and supposedly warding off mozzies but not the iron so thanks.

    Have tried the floradix and agree it is hard to swallow! I was advised spa tone when I was pregnant which went down a treat but was quite expensive (although just looked and its come down a lot since then!)

    I will also be looking for some cast iron cookware too

    I usually eat copius amounts of cereal I can't get enough of it. Partly why I'm on a diet now. So I guess that's helped with my nutrients and iron up till now. Was just looking for healthy alternatives and got some great ideas on here thank-you so much everyone
  • Kalikel
    Kalikel Posts: 9,603 Member
    What the heck is marmite? And mozzies?

    Cast iron skillets are cheap. Don't get enameled cast iron. You want regular, black cast iron. Lodge makes great ones.

    There are many different ideas on how to season it. If you go the route of coating it with oil and baking it upside down for an hour, don't put too much oil on. It'll just get all sticky.
  • klrenn
    klrenn Posts: 245 Member
    A suggestion for calcium - Mineral water...I drink San Pellegrini. different brands have differing levels of minerals.
  • kidcuba176
    kidcuba176 Posts: 95 Member
    I'm old school, use a cast iron pan. Your welcome. Thank me later.

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