Iron rich foods?
elphie754
Posts: 7,574 Member
I found out that I'm fairly anemic a few days ago. I already take prenatal vitamins that contain 150% DV iron, but it seems that is not enough. I had been taking them for a few weeks prior to the blood work so I can only imagine how low I was before taking them. I don't want to add another supplement because I've read too much iron supplementation can be bad.
My problem is I detest red meat. I can't eat a steak without gagging, which has been even worse since I found out I'm pregnant. I tried making burgers the other day-after one bite I was sick.
Another issue is I am wheat, barley and oat free (due to allergies) so iron enriched/fortified pastas, cereals etc are not options.
I'm looking for some suggestions on other iron rich foods.
My problem is I detest red meat. I can't eat a steak without gagging, which has been even worse since I found out I'm pregnant. I tried making burgers the other day-after one bite I was sick.
Another issue is I am wheat, barley and oat free (due to allergies) so iron enriched/fortified pastas, cereals etc are not options.
I'm looking for some suggestions on other iron rich foods.
0
Replies
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Beans and leafy greens both have iron. Blackstrap molasses is another iron-rich food.
2 -
It's important to note that women only really need about 2g of iron per day. The issue with iron and why it is recommended that women get 18g per day is because iron is generally VERY difficult to absorb. If you've ever gotten the stomach ache from iron supplements you know just what i'm talking about.
So firstly, i would say you need to develop a good routine to ensure the iron you ARE taking is being absorbed to it's fullest capabilities.
Iron should not be taken with or around the same time as:- Medications that reduce the amount of acid in the stomach such as antacids or proton pump inhibitors can lead to hypochlorhydria (low stomach acid) or achlorhydria which is the complete absence of stomach acid.
- Calcium (like iron) is an essential mineral, which means the body gets this nutrient from diet. Calcium is found in foods such as milk, yogurt, cheese, sardines, canned salmon, tofu, broccoli, almonds, figs, turnip greens and rhubarb and is the only known substance to inhibit absorption of both non-heme and heme iron. Where 50 milligrams or less of calcium has little if any effect on iron absorption, calcium in amounts 300-600 milligrams inhibit the absorption of heme iron similarly to nonheme iron. One cup of skimmed milk contains about 300 milligrams of calcium. When calcium is recommended by a healthcare provider, as is often the case for women trying to prevent bone loss, these supplements can be taken at bedtime. Calcium supplements are best taken with vitamin D and in a citrate rather than carbonate form.
- Eggs contain a compound that impairs absorption of iron. Phosphoprotein called phosvitin is a protein with a iron binding capacity that may be responsible for the low bioavailability of iron from eggs. This iron inhibiting characteristic of eggs is called the “egg factor”. The egg factor has been observed in several separate studies. One boiled egg can reduce absorption of iron in a meal by as much as 28%
- Oxalates impair the absorption of nonheme iron. Oxalates are compounds derived from oxalic acid and found in foods such as spinach, kale, beets, nuts, chocolate, tea, wheat bran, rhubarb, strawberries and herbs such as oregano, basil, and parsley. The presence of oxalates in spinach explains why the iron in spinach is not absorbed. In fact, it is reported that the iron from spinach that does get absorbed is probably from the minute particles of sand or dirt clinging to the plant rather than the iron contained in the plant.
- Polyphenols are major inhibitors of iron absorption. Polyphenols or phenolic compounds include chlorogenic acid found in cocoa, coffee and some herbs. Phenolic acid found in apples, peppermint and some herbal teas, and tannins found in black teas, coffee, cocoa, spices, walnuts, fruits such as apples, blackberries, raspberries and blueberries all have the ability to inhibit iron absorption. Of the polyphenols, Swedish cocoa and certain teas demonstrate the most powerful iron absorption inhibiting capabilities, in some cases up to 90%. Coffee is high in tannin and chlorogenic acid; one cup of certain types of coffee can inhibit iron absorption by as much as 60%. These foods or substance should not be consumed within two hours prior to and following your main iron-rich meal
- Phytate is a compound contained in soy protein and fiber. Even low levels of phytate (about 5 percent of the amounts in cereal whole flours) have a strong inhibitory effect on iron bioavailability. Phytate is found in walnuts, almonds, sesame, dried beans, lentils and peas, and cereals and whole grains. Phytate compounds can reduce iron absorption by 50 to 65 percent.
As you can see if your current supplement doesn't have any of these substances in it inhibiting absorption (which quite often they do) then your diet might be shooting you in the foot. My suggestion? Switch to a stand alone liquid iron supplement.
It's also important to note that consuming a diet high in HEME iron (from meat/blood) can increase the absorption of NON-HEME iron (from plant sources). My suggestion? Eat more red meats specifically things like liver and organ meats.
There's also cast-iron skillets which can impart some iron in your food especially if you cook acidic foods in it. Like tomato sauces (high in vitamin c by the way).
There's also certain substances which can HELP iron absorption, most notably vitamin C. "100 milligrams of ascorbic acid ( Vitamin C) increased iron absorption from a specific meal by 4.14 times. So it's always best to make sure you take your iron with vitamin c.
My suggestion? Slowly increase your sources of heme iron in your diet throughout the day. For your supplement do not eat or drink anything but water 3-ish hours before bed. Then, take your liquid iron in a glass of Orange juice or with a vitamin c tablet before you go to sleep.
You can read more about increasing iron here-
http://www.irondisorders.org/diet/
http://www.dailyiron.net/iron-inhibitors/
4 - Medications that reduce the amount of acid in the stomach such as antacids or proton pump inhibitors can lead to hypochlorhydria (low stomach acid) or achlorhydria which is the complete absence of stomach acid.
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rainbowbow wrote: »It's important to note that women only really need about 2g of iron per day. The issue with iron and why it is recommended that women get 18g per day is because iron is generally VERY difficult to absorb. If you've ever gotten the stomach ache from iron supplements you know just what i'm talking about.
So firstly, i would say you need to develop a good routine to ensure the iron you ARE taking is being absorbed to it's fullest capabilities.
Iron should not be taken with or around the same time as:- Medications that reduce the amount of acid in the stomach such as antacids or proton pump inhibitors can lead to hypochlorhydria (low stomach acid) or achlorhydria which is the complete absence of stomach acid.
- Calcium (like iron) is an essential mineral, which means the body gets this nutrient from diet. Calcium is found in foods such as milk, yogurt, cheese, sardines, canned salmon, tofu, broccoli, almonds, figs, turnip greens and rhubarb and is the only known substance to inhibit absorption of both non-heme and heme iron. Where 50 milligrams or less of calcium has little if any effect on iron absorption, calcium in amounts 300-600 milligrams inhibit the absorption of heme iron similarly to nonheme iron. One cup of skimmed milk contains about 300 milligrams of calcium. When calcium is recommended by a healthcare provider, as is often the case for women trying to prevent bone loss, these supplements can be taken at bedtime. Calcium supplements are best taken with vitamin D and in a citrate rather than carbonate form.
- Eggs contain a compound that impairs absorption of iron. Phosphoprotein called phosvitin is a protein with a iron binding capacity that may be responsible for the low bioavailability of iron from eggs. This iron inhibiting characteristic of eggs is called the “egg factor”. The egg factor has been observed in several separate studies. One boiled egg can reduce absorption of iron in a meal by as much as 28%
- Oxalates impair the absorption of nonheme iron. Oxalates are compounds derived from oxalic acid and found in foods such as spinach, kale, beets, nuts, chocolate, tea, wheat bran, rhubarb, strawberries and herbs such as oregano, basil, and parsley. The presence of oxalates in spinach explains why the iron in spinach is not absorbed. In fact, it is reported that the iron from spinach that does get absorbed is probably from the minute particles of sand or dirt clinging to the plant rather than the iron contained in the plant.
- Polyphenols are major inhibitors of iron absorption. Polyphenols or phenolic compounds include chlorogenic acid found in cocoa, coffee and some herbs. Phenolic acid found in apples, peppermint and some herbal teas, and tannins found in black teas, coffee, cocoa, spices, walnuts, fruits such as apples, blackberries, raspberries and blueberries all have the ability to inhibit iron absorption. Of the polyphenols, Swedish cocoa and certain teas demonstrate the most powerful iron absorption inhibiting capabilities, in some cases up to 90%. Coffee is high in tannin and chlorogenic acid; one cup of certain types of coffee can inhibit iron absorption by as much as 60%. These foods or substance should not be consumed within two hours prior to and following your main iron-rich meal
- Phytate is a compound contained in soy protein and fiber. Even low levels of phytate (about 5 percent of the amounts in cereal whole flours) have a strong inhibitory effect on iron bioavailability. Phytate is found in walnuts, almonds, sesame, dried beans, lentils and peas, and cereals and whole grains. Phytate compounds can reduce iron absorption by 50 to 65 percent.
As you can see if your current supplement doesn't have any of these substances in it inhibiting absorption (which quite often they do) then your diet might be shooting you in the foot. My suggestion? Switch to a stand alone liquid iron supplement.
It's also important to note that consuming a diet high in HEME iron (from meat/blood) can increase the absorption of NON-HEME iron (from plant sources). My suggestion? Eat more red meats specifically things like liver and organ meats.
There's also cast-iron skillets which can impart some iron in your food especially if you cook acidic foods in it. Like tomato sauces (high in vitamin c by the way).
There's also certain substances which can HELP iron absorption, most notably vitamin C. "100 milligrams of ascorbic acid ( Vitamin C) increased iron absorption from a specific meal by 4.14 times. So it's always best to make sure you take your iron with vitamin c.
My suggestion? Slowly increase your sources of heme iron in your diet throughout the day. For your supplement do not eat or drink anything but water 3-ish hours before bed. Then, take your liquid iron in a glass of Orange juice or with a vitamin c tablet before you go to sleep.
You can read more about increasing iron here-
http://www.irondisorders.org/diet/
http://www.dailyiron.net/iron-inhibitors/
While this is very informative, I am pregnant so some of these are not practical. I am on a specific brand of prenatal vitamin due to allergies, and unfortunately they do not make an iron free version. Things like tomatoes and orange juice are completely out because they cause heartburn like crazy (and my doctor has told me to stay away from antacids except tums, which I can't take due to allergies).
Liver and organ meats will NEVER be part of my diet. Just the idea of them makes me want to vomit. I have always hated red meat since a kid and adding more, will just increase the nauseousness I have already been feeing.
Will try to change the timing of my vitamins though (it's 2, twice a day to equal 4) to not coincide with any of the foods that can block absorption.2 - Medications that reduce the amount of acid in the stomach such as antacids or proton pump inhibitors can lead to hypochlorhydria (low stomach acid) or achlorhydria which is the complete absence of stomach acid.
-
rainbowbow wrote: »It's important to note that women only really need about 2g of iron per day. The issue with iron and why it is recommended that women get 18g per day is because iron is generally VERY difficult to absorb. If you've ever gotten the stomach ache from iron supplements you know just what i'm talking about.
So firstly, i would say you need to develop a good routine to ensure the iron you ARE taking is being absorbed to it's fullest capabilities.
Iron should not be taken with or around the same time as:- Medications that reduce the amount of acid in the stomach such as antacids or proton pump inhibitors can lead to hypochlorhydria (low stomach acid) or achlorhydria which is the complete absence of stomach acid.
- Calcium (like iron) is an essential mineral, which means the body gets this nutrient from diet. Calcium is found in foods such as milk, yogurt, cheese, sardines, canned salmon, tofu, broccoli, almonds, figs, turnip greens and rhubarb and is the only known substance to inhibit absorption of both non-heme and heme iron. Where 50 milligrams or less of calcium has little if any effect on iron absorption, calcium in amounts 300-600 milligrams inhibit the absorption of heme iron similarly to nonheme iron. One cup of skimmed milk contains about 300 milligrams of calcium. When calcium is recommended by a healthcare provider, as is often the case for women trying to prevent bone loss, these supplements can be taken at bedtime. Calcium supplements are best taken with vitamin D and in a citrate rather than carbonate form.
- Eggs contain a compound that impairs absorption of iron. Phosphoprotein called phosvitin is a protein with a iron binding capacity that may be responsible for the low bioavailability of iron from eggs. This iron inhibiting characteristic of eggs is called the “egg factor”. The egg factor has been observed in several separate studies. One boiled egg can reduce absorption of iron in a meal by as much as 28%
- Oxalates impair the absorption of nonheme iron. Oxalates are compounds derived from oxalic acid and found in foods such as spinach, kale, beets, nuts, chocolate, tea, wheat bran, rhubarb, strawberries and herbs such as oregano, basil, and parsley. The presence of oxalates in spinach explains why the iron in spinach is not absorbed. In fact, it is reported that the iron from spinach that does get absorbed is probably from the minute particles of sand or dirt clinging to the plant rather than the iron contained in the plant.
- Polyphenols are major inhibitors of iron absorption. Polyphenols or phenolic compounds include chlorogenic acid found in cocoa, coffee and some herbs. Phenolic acid found in apples, peppermint and some herbal teas, and tannins found in black teas, coffee, cocoa, spices, walnuts, fruits such as apples, blackberries, raspberries and blueberries all have the ability to inhibit iron absorption. Of the polyphenols, Swedish cocoa and certain teas demonstrate the most powerful iron absorption inhibiting capabilities, in some cases up to 90%. Coffee is high in tannin and chlorogenic acid; one cup of certain types of coffee can inhibit iron absorption by as much as 60%. These foods or substance should not be consumed within two hours prior to and following your main iron-rich meal
- Phytate is a compound contained in soy protein and fiber. Even low levels of phytate (about 5 percent of the amounts in cereal whole flours) have a strong inhibitory effect on iron bioavailability. Phytate is found in walnuts, almonds, sesame, dried beans, lentils and peas, and cereals and whole grains. Phytate compounds can reduce iron absorption by 50 to 65 percent.
As you can see if your current supplement doesn't have any of these substances in it inhibiting absorption (which quite often they do) then your diet might be shooting you in the foot. My suggestion? Switch to a stand alone liquid iron supplement.
It's also important to note that consuming a diet high in HEME iron (from meat/blood) can increase the absorption of NON-HEME iron (from plant sources). My suggestion? Eat more red meats specifically things like liver and organ meats.
There's also cast-iron skillets which can impart some iron in your food especially if you cook acidic foods in it. Like tomato sauces (high in vitamin c by the way).
There's also certain substances which can HELP iron absorption, most notably vitamin C. "100 milligrams of ascorbic acid ( Vitamin C) increased iron absorption from a specific meal by 4.14 times. So it's always best to make sure you take your iron with vitamin c.
My suggestion? Slowly increase your sources of heme iron in your diet throughout the day. For your supplement do not eat or drink anything but water 3-ish hours before bed. Then, take your liquid iron in a glass of Orange juice or with a vitamin c tablet before you go to sleep.
You can read more about increasing iron here-
http://www.irondisorders.org/diet/
http://www.dailyiron.net/iron-inhibitors/
While this is very informative, I am pregnant so some of these are not practical. I am on a specific brand of prenatal vitamin due to allergies, and unfortunately they do not make an iron free version. Things like tomatoes and orange juice are completely out because they cause heartburn like crazy (and my doctor has told me to stay away from antacids except tums, which I can't take due to allergies).
Liver and organ meats will NEVER be part of my diet. Just the idea of them makes me want to vomit. I have always hated red meat since a kid and adding more, will just increase the nauseousness I have already been feeing.
Will try to change the timing of my vitamins though (it's 2, twice a day to equal 4) to not coincide with any of the foods that can block absorption.
Yep. The more you know!
I think i took my iron every morning with a bowl of cereal and coffee for like 3 months and my levels never got any better. I was scratching my head and wanting to die because i couldn't figure out why they weren't going up YET i was consistently constipated and bloated from the iron. never again!0 - Medications that reduce the amount of acid in the stomach such as antacids or proton pump inhibitors can lead to hypochlorhydria (low stomach acid) or achlorhydria which is the complete absence of stomach acid.
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I googled because it's been awhile since I've had pregnancy knowledge kicking around my head - dried fruit (iron and vit C? Beans? Do you eat pork?1
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Ok, also found quinoa, lentils, dark chocolate, grits, chickpeas, kidney beans... I vote for chocolate.2 -
This is kinda wacky, but apparently there's some evidence that cooking in cast iron does provide some additional dietary iron - I don't know what kind of numbers we're talking here but it's probably worth investigating.
Edited to add: https://runnersconnect.net/running-nutrition-articles/cast-iron-pan-iron/ They discuss a study done on it here that you could probably source if you want legit info on this, but basically it seems that there IS reasonably significant benefit to cooking some foods in cast iron.
(also found the studies in footnotes:
Cheng, Y. J.; Brittin, H. C., Iron in food- Effect of continued use of iron cookware. Journal of Food Science 1991, 56 (2), 584-585.
Nossaman, C. E. Iron content of food cooked in iron utensils. Texas Tech University, 1984.)1 -
This is kinda wacky, but apparently there's some evidence that cooking in cast iron does provide some additional dietary iron - I don't know what kind of numbers we're talking here but it's probably worth investigating.
Edited to add: https://runnersconnect.net/running-nutrition-articles/cast-iron-pan-iron/ They discuss a study done on it here that you could probably source if you want legit info on this, but basically it seems that there IS reasonably significant benefit to cooking some foods in cast iron.
(also found the studies in footnotes:
Cheng, Y. J.; Brittin, H. C., Iron in food- Effect of continued use of iron cookware. Journal of Food Science 1991, 56 (2), 584-585.
Nossaman, C. E. Iron content of food cooked in iron utensils. Texas Tech University, 1984.)
This is going to sound horrible, but I honestly can't stand cooking with cast iron. The idea that you "season" it with oil and don't really wash it just grosses me out.0 -
Your doctor should have given you an iron supplements tbh. Try spinach and beans0
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Any chance you can stomach liverwurst or pâté?0
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Corn wasn't on your list. Can you add a corn based iron fortified cereal to your diet? Cornflakes comes to mind.0
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Is there any kind of meat you like? All meat has some heme iron. Red meat has the most of conventional meat sources (whale and seal meat is even higher I believe), and dark poultry meat has more than light poultry.
Heme iron is also found in a variety of other animal sources - clams, oysters, shrimp, etc. Fish has heme iron as well.0 -
I found out that I'm fairly anemic a few days ago. I already take prenatal vitamins that contain 150% DV iron, but it seems that is not enough. I had been taking them for a few weeks prior to the blood work so I can only imagine how low I was before taking them. I don't want to add another supplement because I've read too much iron supplementation can be bad.
My problem is I detest red meat. I can't eat a steak without gagging, which has been even worse since I found out I'm pregnant. I tried making burgers the other day-after one bite I was sick.
Another issue is I am wheat, barley and oat free (due to allergies) so iron enriched/fortified pastas, cereals etc are not options.
I'm looking for some suggestions on other iron rich foods.
Doctor told me to increase my Iron intake by eating more beef and spinach. Why don't you like red meat? Is it cooked properly? Rare and medium-rare is gross.0 -
littlechiaseed wrote: »Your doctor should have given you an iron supplements tbh. Try spinach and beans
She couldn't because all of the ones she could sample for me or prescribe also have red dye #40.goldthistime wrote: »Corn wasn't on your list. Can you add a corn based iron fortified cereal to your diet? Cornflakes comes to mind.
I can but most corn flakes are not safe (cross contamination).rankinsect wrote: »Is there any kind of meat you like? All meat has some heme iron. Red meat has the most of conventional meat sources (whale and seal meat is even higher I believe), and dark poultry meat has more than light poultry.
Heme iron is also found in a variety of other animal sources - clams, oysters, shrimp, etc. Fish has heme iron as well.
I do like chicken, pork and seafood, but can't have too much seafood I can't have right now (Mercury doing pregnancy).I found out that I'm fairly anemic a few days ago. I already take prenatal vitamins that contain 150% DV iron, but it seems that is not enough. I had been taking them for a few weeks prior to the blood work so I can only imagine how low I was before taking them. I don't want to add another supplement because I've read too much iron supplementation can be bad.
My problem is I detest red meat. I can't eat a steak without gagging, which has been even worse since I found out I'm pregnant. I tried making burgers the other day-after one bite I was sick.
Another issue is I am wheat, barley and oat free (due to allergies) so iron enriched/fortified pastas, cereals etc are not options.
I'm looking for some suggestions on other iron rich foods.
Doctor told me to increase my Iron intake by eating more beef and spinach. Why don't you like red meat? Is it cooked properly? Rare and medium-rare is gross.
Even cooked properly I don't like it. Never have since I was a kid.0 -
My sister and I don't eat any meat and always have good iron. So what do you eat on a typical day? Maybe we can see where you can make some changes?0
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littlechiaseed wrote: »My sister and I don't eat any meat and always have good iron. So what do you eat on a typical day? Maybe we can see where you can make some changes?
Typically eat chicken, rice, veggies, fruits etc.0 -
littlechiaseed wrote: »My sister and I don't eat any meat and always have good iron. So what do you eat on a typical day? Maybe we can see where you can make some changes?
Typically eat chicken, rice, veggies, fruits etc.
http://www.vrg.org/nutrition/iron.php
Here's a list of vegetarian foods and their iron content so maybe swap your rice for quinoa and throw some chickpeas in there or cook in some spinach with it? Or make some chickpea sandwiches/wraps.
Or maybe make a quesadilla with some mashed seasoned lentils. Personally I switched over to more lentils than traditional beans because they cause less gas.0 -
littlechiaseed wrote: »littlechiaseed wrote: »My sister and I don't eat any meat and always have good iron. So what do you eat on a typical day? Maybe we can see where you can make some changes?
Typically eat chicken, rice, veggies, fruits etc.
http://www.vrg.org/nutrition/iron.php
Here's a list of vegetarian foods and their iron content so maybe swap your rice for quinoa and throw some chickpeas in there or cook in some spinach with it? Or make some chickpea sandwiches/wraps.
Or maybe make a quesadilla with some mashed seasoned lentils. Personally I switched over to more lentils than traditional beans because they cause less gas.littlechiaseed wrote: »littlechiaseed wrote: »My sister and I don't eat any meat and always have good iron. So what do you eat on a typical day? Maybe we can see where you can make some changes?
Typically eat chicken, rice, veggies, fruits etc.
http://www.vrg.org/nutrition/iron.php
Here's a list of vegetarian foods and their iron content so maybe swap your rice for quinoa and throw some chickpeas in there or cook in some spinach with it? Or make some chickpea sandwiches/wraps.
Or maybe make a quesadilla with some mashed seasoned lentils. Personally I switched over to more lentils than traditional beans because they cause less gas.littlechiaseed wrote: »littlechiaseed wrote: »My sister and I don't eat any meat and always have good iron. So what do you eat on a typical day? Maybe we can see where you can make some changes?
Typically eat chicken, rice, veggies, fruits etc.
http://www.vrg.org/nutrition/iron.php
Here's a list of vegetarian foods and their iron content so maybe swap your rice for quinoa and throw some chickpeas in there or cook in some spinach with it? Or make some chickpea sandwiches/wraps.
Or maybe make a quesadilla with some mashed seasoned lentils. Personally I switched over to more lentils than traditional beans because they cause less gas.littlechiaseed wrote: »littlechiaseed wrote: »My sister and I don't eat any meat and always have good iron. So what do you eat on a typical day? Maybe we can see where you can make some changes?
Typically eat chicken, rice, veggies, fruits etc.
http://www.vrg.org/nutrition/iron.php
Here's a list of vegetarian foods and their iron content so maybe swap your rice for quinoa and throw some chickpeas in there or cook in some spinach with it? Or make some chickpea sandwiches/wraps.
Or maybe make a quesadilla with some mashed seasoned lentils. Personally I switched over to more lentils than traditional beans because they cause less gas.
Thank you!
Not sure why that quoted so much.0 -
Are you b12 deficient? That can cause anemia. Might be worth checking as most people are.0
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Your dried fruit and beans plan is good because you need to eat the vitamin C with the iron foods.
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caradack1985 wrote: »Are you b12 deficient? That can cause anemia. Might be worth checking as most people are.
No I'm not.Your dried fruit and beans plan is good because you need to eat the vitamin C with the iron foods.
Trying to stick with it. Problem is what sounds amazing one day, is nauseating the next haha.0 -
This is kinda wacky, but apparently there's some evidence that cooking in cast iron does provide some additional dietary iron - I don't know what kind of numbers we're talking here but it's probably worth investigating.
Edited to add: https://runnersconnect.net/running-nutrition-articles/cast-iron-pan-iron/ They discuss a study done on it here that you could probably source if you want legit info on this, but basically it seems that there IS reasonably significant benefit to cooking some foods in cast iron.
(also found the studies in footnotes:
Cheng, Y. J.; Brittin, H. C., Iron in food- Effect of continued use of iron cookware. Journal of Food Science 1991, 56 (2), 584-585.
Nossaman, C. E. Iron content of food cooked in iron utensils. Texas Tech University, 1984.)
This is going to sound horrible, but I honestly can't stand cooking with cast iron. The idea that you "season" it with oil and don't really wash it just grosses me out.
Cast iron pans now come pre-seasoned - it's not necessary to season with oil if you buy a new one. They can also be washed with mild soap, which is how I treat mine. No need to be afraid of cast iron 0 -
This is kinda wacky, but apparently there's some evidence that cooking in cast iron does provide some additional dietary iron - I don't know what kind of numbers we're talking here but it's probably worth investigating.
Edited to add: https://runnersconnect.net/running-nutrition-articles/cast-iron-pan-iron/ They discuss a study done on it here that you could probably source if you want legit info on this, but basically it seems that there IS reasonably significant benefit to cooking some foods in cast iron.
(also found the studies in footnotes:
Cheng, Y. J.; Brittin, H. C., Iron in food- Effect of continued use of iron cookware. Journal of Food Science 1991, 56 (2), 584-585.
Nossaman, C. E. Iron content of food cooked in iron utensils. Texas Tech University, 1984.)
This is going to sound horrible, but I honestly can't stand cooking with cast iron. The idea that you "season" it with oil and don't really wash it just grosses me out.
Cast iron pans now come pre-seasoned - it's not necessary to season with oil if you buy a new one. They can also be washed with mild soap, which is how I treat mine. No need to be afraid of cast iron
Sadly I think the adversion will always be there.0 -
I found out that I'm fairly anemic a few days ago. I already take prenatal vitamins that contain 150% DV iron, but it seems that is not enough. I had been taking them for a few weeks prior to the blood work so I can only imagine how low I was before taking them. I don't want to add another supplement because I've read too much iron supplementation can be bad.
My problem is I detest red meat. I can't eat a steak without gagging, which has been even worse since I found out I'm pregnant. I tried making burgers the other day-after one bite I was sick.
Another issue is I am wheat, barley and oat free (due to allergies) so iron enriched/fortified pastas, cereals etc are not options.
I'm looking for some suggestions on other iron rich foods.
Can you eat Rice Chex or Rice Krispies?
I struggle with anemia also. Re: vitamin C. Spinach salad with raspberries. Raspberries are low acid, I have reflux & tolerate those well. Other low acid fruits are bananas, melon & gala or fuji apples
Broccoli & kale are also high in vitamin C - I eat that at lunch time & take my iron then.
Then there's calcium - that can reduce iron absorption. I know you can't take Tums, but that would reduce absorption also.
Managing the timing on your vitamins will help.
0 -
It may not be a question of sufficient sources of iron, but rather interactions between things in your diet interferring with absorption:
"Iron deficiency is a major world health problem, that is, to a great extent, caused by poor iron absorption from the diet. Several dietary factors can influence this absorption. Absorption enhancing factors are ascorbic acid and meat, fish and poultry; inhibiting factors are plant components in vegetables, tea and coffee (e.g., polyphenols, phytates), and calcium."
http://www.ncbi.nlm.nih.gov/pubmed/11029010
If you know you're getting enough iron from food sources, make sure you aren't consuming other foods that could negatively impact your absorption rates.0 -
I found out that I'm fairly anemic a few days ago. I already take prenatal vitamins that contain 150% DV iron, but it seems that is not enough. I had been taking them for a few weeks prior to the blood work so I can only imagine how low I was before taking them. I don't want to add another supplement because I've read too much iron supplementation can be bad.
My problem is I detest red meat. I can't eat a steak without gagging, which has been even worse since I found out I'm pregnant. I tried making burgers the other day-after one bite I was sick.
Another issue is I am wheat, barley and oat free (due to allergies) so iron enriched/fortified pastas, cereals etc are not options.
I'm looking for some suggestions on other iron rich foods.
Can you eat Rice Chex or Rice Krispies?
I struggle with anemia also. Re: vitamin C. Spinach salad with raspberries. Raspberries are low acid, I have reflux & tolerate those well. Broccoli is also high in vitamin C - I eat that at lunch time & take my iron then.
Then there's calcium - that can reduce iron absorption. I know you can't take Tums, but that would reduce absorption also.
Managing the timing on your vitamins will help.
I can eat rice Chex but not Rice Krispies.0 -
This is kinda wacky, but apparently there's some evidence that cooking in cast iron does provide some additional dietary iron - I don't know what kind of numbers we're talking here but it's probably worth investigating.
Edited to add: https://runnersconnect.net/running-nutrition-articles/cast-iron-pan-iron/ They discuss a study done on it here that you could probably source if you want legit info on this, but basically it seems that there IS reasonably significant benefit to cooking some foods in cast iron.
(also found the studies in footnotes:
Cheng, Y. J.; Brittin, H. C., Iron in food- Effect of continued use of iron cookware. Journal of Food Science 1991, 56 (2), 584-585.
Nossaman, C. E. Iron content of food cooked in iron utensils. Texas Tech University, 1984.)
This is going to sound horrible, but I honestly can't stand cooking with cast iron. The idea that you "season" it with oil and don't really wash it just grosses me out.
Cast iron pans now come pre-seasoned - it's not necessary to season with oil if you buy a new one. They can also be washed with mild soap, which is how I treat mine. No need to be afraid of cast iron
Sadly I think the adversion will always be there.
How odd.0 -
Red/black chickpea boiled with salt and lemon should help with iron absorption. Or you could soak the black chickpeas overnight and make sprouts of it. With lemon and salt it's tasty as well as full of absorbable iron.
Or if you can't take lemon just make a mix of green beans( moong) sprouts & black chickpeas. It has all vitamin c, iron, vitamin b 12 &6 and many other nutrients. It helped with my iron deficiency during pregnancy. I also have never taken red meat and am quite averse to them.0
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