Get enough iron?

ashmhen
ashmhen Posts: 10 Member
edited November 12 in Food and Nutrition
I'm having trouble getting enough of my recommened iron. I am wondering if anyone knows how to accomplish this without going over protein. I seem to be exceeding my protein but getting no where near my iron.

Any suggestions would be great

Replies

  • Hungry_Tuna
    Hungry_Tuna Posts: 361 Member
    Dark leafy greens can help.
  • cmriverside
    cmriverside Posts: 34,421 Member
    http://www.webmd.com/diet/iron-rich-foods - a list.


    This site (Myfitnesspal) has a very conservative protein goal. It's okay to go over. Use the protein goal as a minimum, not maximum.
  • maddiedog22
    maddiedog22 Posts: 116
    I take a muti vitamin has everything I need
  • meerkat70
    meerkat70 Posts: 4,605 Member
    Problem is that a lot of the listed foods in the database don't include the iron count - so a lot of the veges that I know include some iron don't list them as such, for instance.

    I use a soya based protein powder (rather than whey). It gives me a full iron allowance in a single drink. I know I get iron from sources that aren't take into account in the database, but at least from the protein powder, I absolutely know I'm getting it.
  • Mufasa0331
    Mufasa0331 Posts: 334 Member
    3/4 a cup of Wheat Chex cereal has 100% of your daily iron in it- not bad on carbs either... but I also take the Geritol Iron Tonic- it is super foul and hard to get used to but it has 100% of daily iron plus a bunch of other stuff and only 23 calories or something like that but i never include it on my log...
  • megsmom2
    megsmom2 Posts: 2,362 Member
    I never take multi. Vitamins with any iron. Hemochromatosis runs in my family, and ive seen what that can do.
  • ericalynn104
    ericalynn104 Posts: 382 Member
    Either a multi-vitamin or an iron supplement. Sometimes I use both because I have very low iron.
  • kokaneesailor
    kokaneesailor Posts: 337 Member
    Iron Absorption Enhancers: eat these foods to increase the iron absorption of the foods below.

    Meat/fish/poultry
    Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
    Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
    White wine
    Iron Absorption Inhibitors: these foods decrease the iron absorption.

    Red Wine, Coffee & Tea
    Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
    Whole grains and bran
    Soy products
    List of Grains Rich in Iron:

    Brown rice, 1 cup cooked 0.8 mg
    Whole wheat bread, 1 slice 0.9 mg
    Wheat germ, 2 tablespoons 1.1 mg
    English Muffin, 1 plain 1.4 mg
    Oatmeal, 1 cup cooked 1.6 mg
    Total cereal, 1 ounce 18.0 mg
    Cream of Wheat, 1 cup 10.0 mg
    Pita, whole wheat, 1 slice/piece, 6 ½ inch 1.9 mg
    Spaghetti, enriched, 1 cup, cooked 2.0 mg
    Raisin bran cereal, 1 cup 6.3 mg
    List of Iron Rich Legumes, Seeds, and Soy:

    Sunflower seeds, 1 ounce 1.4 mg
    Soy milk, 1 cup 1.4 mg
    Kidney beans, ½ cup canned 1.6 mg
    Chickpeas, ½ cup, canned 1.6 mg
    Tofu, firm, ½ cup 1.8 mg**
    Soy burger, 1 average 1.8 to 3.9 mg**
    Raw Spinach, 1 cup 1 mg**
    Cooked Spinach, 1 cup 3.5 mg **
    Pumpkin Seeds, ½ cup roasted 8.5 mg
    Pistachios, ½ cup 4.4 mg
    List of Vegetables Rich in Iron:

    Broccoli, ½ cup, boiled 0.7 mg
    Green beans, ½ cup, boiled 0.8 mg
    Lima beans, baby, frozen, ½ cup, boiled 1.8 mg
    Beets, 1 cup 1.8 mg
    Peas, ½ cup frozen, boiled 1.3 mg
    Potato, fresh baked, cooked w/skin on 4.0 mg
    Vegetables, green leafy, ½ cup 2.0 mg
    Watermelon, 6 inch x ½ inch slice 3.0 mg
    Other Foods Rich in Iron:

    Blackstrap Molasses, one tablespoon 3.0 mg
    Dates or Prunes, ½ cup 2.4 mg
    Beef, Pork, Lamb, three ounces 2.3 to 3.0 mg
    Liver (beef, chicken), three ounces 8.0 to 25.0 mg*
    Clams, Oysters ¾ cup 3.0 mg
    Dark meat Turkey ¾ cup 2.6 mg
    Pizza, cheese or pepperoni, ½ of 10 inch pie 4.5 to 5.5 mg
    *Pregnant women should not eat liver because of the high Vitamin A content which can harm the baby.

    **East with iron absorption enhancers.

    I stole this off oodora.com:wink:

    Hope it helps
  • KikiFraser
    KikiFraser Posts: 28
    I also have this problem! I am taking iron pills as per doctors orders. I suggest dark leafy greens like spinach taken with a glass of orange juice, it helps iron absorb. Raisins, dates, prunes, molasses, whole grain options have more iron than regular white flour products, beans, seeds, and of course shellfish/meat. (bison is higher in iron than beef and also has less cholesterol.)
    My doctor suggested i take an iron pill everyday because she didn't want me gaining weight trying to eat all these things! Good Luck!
  • 77tes
    77tes Posts: 8,520 Member
    Make one of your protein servings liver. It's got lots of iron.
  • gazerofthestars
    gazerofthestars Posts: 255 Member
    My favorite way of getting Iron: Cashew nuts! Try them.
  • Kali112
    Kali112 Posts: 87 Member
    i take iron supplements as i am slightly aneamic...always seem to go under on my iron on mfp. take a supplement-it will help!
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Cream of Wheat hot cereal is a good source of iron. And tastes much better than liver. :bigsmile:
  • ashmhen
    ashmhen Posts: 10 Member
    Thanks everyone. I stopped taking my whey based protein because I thought I was having too much, I think start again but with soy.
    Thanks again.
  • Chris99mu
    Chris99mu Posts: 352 Member
    I take 650 MG Fe /day (serious anemia) and just learned that vitamin C greatly helps absorption. So you might be getting enough IN, just not enough converted and stored.
  • TheDevastator
    TheDevastator Posts: 1,626 Member
    raw cacao beans are very high in iron and other minerals.
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