More iron please!

rweeden357
rweeden357 Posts: 4 Member
edited November 21 in Food and Nutrition
Looking for ideas (esp. snacks or small meals) to incorporate more iron into my diet. I eat mostly plant-based (e.g. I might have salmon at a restaurant).

Replies

  • Old_Cat_Lady
    Old_Cat_Lady Posts: 1,193 Member
    edited September 2017
    Cereals such as mini-wheats and bran flakes contain iron. I guess taking a multivitamin is not something you would consider. For veggies consider using the USDA entries on here since they will be more accurate than the ones people put on here.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    You can check the specifics for individual ones, but generally beans, greens, nuts/seeds, and grains are good plant sources of iron.
  • Shellz31
    Shellz31 Posts: 214 Member
    Beans, greens, peas, mushrooms... You can also but fortified oatmeal or cereal. I get most of mine by eating a crap ton of veggies and beans. Google vegetarian iron and you'll get lots of lists.
  • rmgnow
    rmgnow Posts: 375 Member
    Greens ofcourse.
    Liver - if you want to venture to the meat side.
    You can also cook in a cast-iron pan and get some iron that way. -seriously
  • angmarie28
    angmarie28 Posts: 2,885 Member
    Im mostly plant based also, but occationally have meat and dairy, I take and Iron supplement and a B12 everyday
  • Grimmerick
    Grimmerick Posts: 3,342 Member
    edited September 2017
    here ya go, they use this in impoverished countries to keep their iron levels up,it's an iron fish they put in their pots and cook with.
    http://www.luckyironfish.com/
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    I came in here to tell everybody about the iron fish :D
  • Grimmerick
    Grimmerick Posts: 3,342 Member
    kommodevaran wrote: »
    I came in here to tell everybody about the iron fish :D

    It's a pretty clever little fishy isn't it, I had actually forgotten about it until this thread.
  • Francl27
    Francl27 Posts: 26,371 Member
    emmydoodles83 wrote: »
    here ya go, they use this in impoverished countries to keep their iron levels up,it's an iron fish they put in their pots and cook with.
    http://www.luckyironfish.com/

    Interesting. Of course I never make broth or liquid based dishes, so that won't help me, lol.

    OP, I just use 18mg supplements once a day. It's easier than eating 'empty' calories like cereal (that don't fill me up) just to get my iron up. Although I haven't done a repeat blood test yet to see how bad it is right now (I've been feeling pretty crappy though).

    The problem is that caffeine, calcium, fiber, and acid found in veggies block iron absorption, and I drink coffee all day, and dairy at almost every meal, and aim for 25g of fiber a day, so yeah... it must be especially hard for vegetarians/vegans to have enough iron.

    http://www.parentingscience.com/iron-rich-foods.html
    http://www.parentingscience.com/iron-absorption.html
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    Quaker Corn Squares cereal gives me 30% of my iron RDA in 30 grams.
    Yves vegetarian hotdogs give me 15% (the ones that are 45 calories each; they have a few varieties)
    I get more from beans and lentils.

    I'm ovo-lacto vegetarian. At last report, my hemoglobin was at 134.
This discussion has been closed.

Categories