We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Get enough iron?

ashmhen
ashmhen Posts: 10 Member
edited November 2024 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: 34,458 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: 8,741 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.
This discussion has been closed.

Categories