iron deficiency......

Make sure you're taking a multivitamin, but iron-rich foods are:


Iron; mg
Iron in Breads, cereals, and grains
Bran flakes, 1 cup 11.0
Oatmeal, 1 packet 6.3
Pasta, 1 cup, cooked 1.7
Samolina, Cream of wheat, 1/2 cup cooked 5.5
Wheat germ, 2 tablespoon 1.2
Whole wheat bread, 1 slice 0.9
White bread, 1 slice 0.7
Iron in Vegetables (1/2 cup cooked)
Sea vegetables 18.1-
42.0
Swiss chard 2
Turnip greens 1.6
Sweet potatoes, canned 1.7
Turnip greens 1.6
Pumpkin, cooked 1.7
Potato, baked with skin 1.7
Turnip greens 1.6
Prune juice, 4 oz 1.5
Spinach cooked 1.5
Beet greens cooked 1.4

Potato, 1 large 1.4
Bok choy cooked 0.7
Peas, cooked 0.65
Green beans, cooked 0.60
Tomato juice 0.6
Broccoli, cooked 0.55
Watermelon, 1/8 medium 0.5
Iron in Legumes (1/2 cup cooked)
Lentils 3.2
Black eye beans 2.6
Navy beans 2.5
Pinto beans 2.2
Lima beans 2.2
Kidney beans Rajmah 1.5
Chick peas (200 g) 6.2
Iron in Soy foods (1/2 cup cooked)
Tofu 6.6
Soybeans 4.4
Tempeh 1.8
Soy milk 0.9
Iron in Nuts/Seeds (2 Tablespoon)
Pumpkin seeds 2.5
Figs, dried, 5 2.0
Dried apricot, 5 1.6
Almond, 1/4 cup 1.3
Tahini 1.2
Sesame 1.2
Sunflower seeds 1.2
Cashew nuts 1.0
Iron in Non-Vegetarian Foods
(Heme Iron Sources) (100 g)
Clams, steamed 22
Clams, cooked 8.5
Oysters, cooked 8.5
Oysters, raw 5.4
Chicken liver, cooked 8.5
Beef liver, cooked 6.3
Beef, roasted 3.5
Ground beef, cooked 2.2
Lamb beef, cooked 2.2
Turkey, white meat 1.6


Actually, unless you're pregnant, looks like you're doing just fine on your iron intake:

HOW MUCH IRON YOU NEED EACH DAY*
Children, 1-10 years 10 mg.
Teen males 12 mg.
Adults males 10 mg.
Teen and adult females 18 mg.
Pregnant women 30 mg.
* Average RDA for iron

I'll have to double check the box, but according to the MFP entry for the Aldi version of honey nut cheerios (I think they're called Honey n' Oats by Millville) has tons of iron. I had it for breakfast the last couple mornings and was shocked to see that I actually went OVER my iron on those days. Normally I am like you and way way under.

You don't need 100 grams per day that is enough for 15 years (1 gram = 1000 Milligrams (mg) x 100 grams / 365 days). You only need 15-20 Milligrams/day. It is possible to have too much iron in your diet as well as not enough, so if someone is eating 100 mg they are more than 5 times their daily needs.

I beleive the 100mg on the site refers to a maximum amount.

I try to stay over my protien allotment and under the fat amount. Fat is usually posted as a maximum, protein as a minimum amount., I beleive the Iron amount on the site is the maximum you should have in one day.

http://dietary-supplements.info.nih.gov/factsheets/iron.asp

Hope this helps

Make sure you're taking a multivitamin, but iron-rich foods are:


Iron; mg
Iron in Breads, cereals, and grains
Bran flakes, 1 cup 11.0
Oatmeal, 1 packet 6.3
Pasta, 1 cup, cooked 1.7
Samolina, Cream of wheat, 1/2 cup cooked 5.5
Wheat germ, 2 tablespoon 1.2
Whole wheat bread, 1 slice 0.9
White bread, 1 slice 0.7
Iron in Vegetables (1/2 cup cooked)
Sea vegetables 18.1-
42.0
Swiss chard 2
Turnip greens 1.6
Sweet potatoes, canned 1.7
Turnip greens 1.6
Pumpkin, cooked 1.7
Potato, baked with skin 1.7
Turnip greens 1.6
Prune juice, 4 oz 1.5
Spinach cooked 1.5
Beet greens cooked 1.4

Potato, 1 large 1.4
Bok choy cooked 0.7
Peas, cooked 0.65
Green beans, cooked 0.60
Tomato juice 0.6
Broccoli, cooked 0.55
Watermelon, 1/8 medium 0.5
Iron in Legumes (1/2 cup cooked)
Lentils 3.2
Black eye beans 2.6
Navy beans 2.5
Pinto beans 2.2
Lima beans 2.2
Kidney beans Rajmah 1.5
Chick peas (200 g) 6.2
Iron in Soy foods (1/2 cup cooked)
Tofu 6.6
Soybeans 4.4
Tempeh 1.8
Soy milk 0.9
Iron in Nuts/Seeds (2 Tablespoon)
Pumpkin seeds 2.5
Figs, dried, 5 2.0
Dried apricot, 5 1.6
Almond, 1/4 cup 1.3
Tahini 1.2
Sesame 1.2
Sunflower seeds 1.2
Cashew nuts 1.0
Iron in Non-Vegetarian Foods
(Heme Iron Sources) (100 g)
Clams, steamed 22
Clams, cooked 8.5
Oysters, cooked 8.5
Oysters, raw 5.4
Chicken liver, cooked 8.5
Beef liver, cooked 6.3
Beef, roasted 3.5
Ground beef, cooked 2.2
Lamb beef, cooked 2.2
Turkey, white meat 1.6

tyvm and holy moly if thats all thats in each thing.....how the heck are u sposed to fit 100grams in one day?

It's 100%, not grams. For things like calcium and iron, it lists your intake in percentages.

:explode: having the same problem here:mad:

your post the other day had me review my iron intake.....oh boy is it low lol

i changed mine to see what my iron intake is and i'm low to.. that why i'm getting so many black and blue marks