Iron

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khadlock
khadlock Posts: 5
in Food and Nutrition
I need to get more Iron in my diet any suggestions?

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  • laineyluma
    laineyluma Posts: 358 Member
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    Spinach! Lots and lots of green leaf veggies!

    I put raw spinach in my salad instead of lettuce. I can't even tell the difference!
  • k9hrd
    k9hrd Posts: 351 Member
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    Bump
  • juliapurpletoes
    juliapurpletoes Posts: 951 Member
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    alot of poeple don't know this but beans of almost all types have a load of iron! So go get a burrito now!
  • sjtreely
    sjtreely Posts: 1,014 Member
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    Come and fill your water bottle with my tap water ...... yuck!

    A supplement pill or dark green leafy vegetables as a PP suggested.
  • eating4balance
    eating4balance Posts: 743 Member
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    I just went through my daily diary and found the food that had at least 10% per serving.

    Bread, ground beef, snow peas, tortillas, enriched cereal (kashi), vitamin supplement, egg beaters (1/2 cup), oatmeal, green beans (whole can), beans, spinach

    Hope this helps!
  • MrsCon40
    MrsCon40 Posts: 2,351 Member
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    http://lmgtfy.com/?q=foods+high+in+iron

    :flowerforyou:
  • JaneWrastle
    JaneWrastle Posts: 49
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    No joke, i have read that cooking food in an iron skillet allows food to absorb natural iron.
    Salmon!
    spinach - but you get more out of it when it is cooked!
    surprisingly - dark chocolate - real chocolate (like it says cocoa butter in the ingredients), i have found in one serving there is 15% of daily recommended intake of iron! Plus, dark chocolate is full of antioxidants. i eat it every day! But just a small amount.
    Beans - i like gabanzo beans, otherwise known as chick peas...so that means HUMMUS!

    Finally - ask a doc, iron ican't be absorbed and used in your body without vitamin C!!!!!

    I have been told that that the iron in fortified foods (cereals) may not be as valuable as naturally existing iron like in the items mentioned above. I don't think it hurts to get fortified iron, but i don't think your body absorbs all of it!
  • JaneWrastle
    JaneWrastle Posts: 49
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    almost forgot - EGGS!
  • Forneil
    Forneil Posts: 15
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    (all in Milligrams) Meat (4 ounces)

    10.0 Liver, Chicken, Beef
    8.5 Clams
    (canned 5.0)
    (soft shell: 4.0)
    7.0 Oysters
    3.0 Hamburgers
    2.5 Beef
    1.5 Chicken, White (Dark - 2.0)
    1.3 Turkey, White (dark - 2.5)

    Legumes (1 cup cooked)

    7.9 Black Beans
    6.9 Garbanzo Beans
    6.1 Pinto Beans
    5.1 Navy Beans
    4.9 Soybeans
    4.6 Tofu
    4.3 Lima/Green Beans
    4.2 Lentils
    3.4 Split Peas
    2.9 Fresh Peas

    Grains (1/4 cup dry)

    4.8 Rice Bran
    4.4 Rice polishings
    3.9 Millet
    1.9 Wheat Bran or germ
    1.6 Wheat Berries
    0.7 Oatmeal or cornmeal

    Veggies (1 cup cooked)

    4.0 Spinach
    2.8 Beet greens
    2.6 Swiss chard
    2.2 Tomato juice
    2.1 Butternut squash
    1.8 Kale
    1.7 Acorn squash
    1.8 brussle sprouts
    1.4 Potatoes
    1.0 Beets

    Fruits:

    10.5 Prune Juice (1 cup)
    3.9 Dried peach halves (5 pieces)
    2.6 Raisins (1/2 cup)
    2.4 Dates-10
    1.8 Prunes
    1.5 Strawberries

    Seeds (1/4 cup)

    4.0 Pumpkin seeds
    2.4 Sunflower seeds
    2.4 Sesame meal

    Misc

    3.2 Blackstrap molasses (1tbs)
    1.8 Soy Milk
    1.4 Brewer's Yeast (1 tbs)

    RDA (recommended dietary allowance)

    Men and Women: 10mg
    Menstruating Women: 18mg
    Pregnant Women: 30mg

    Food Sources High In Iron:

    Liver
    Dried beans/seeds
    Blackstrap molasses
    oysters
    leafy green veggies
    dried fruit, currants
    meat
    beets, especially the tops
    whole grains
    cooking in cast iron pans can often leach iron into foods
    herbs: Nettles, Dandelion Greens, Agrimony



    (from the National college of naturopathic medicine)

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