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TOPIC: How to add more Iron to my diet?

 
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August 22, 2011 5:29 AM
Hello,

I recently decided to check out the iron part of my food diary, and in total, most days it is in between 5-10 and on some days it was counted as 0.

What foods can I add in to my diet that is Iron? (Preferably not tablets).

Thank yew all :)
August 22, 2011 5:31 AM
Are you vegetarian? Beef is loaded with iron, but it's in pretty much any meat you eat.

My favorite iron source is Green & Black's 80% cocoa dark chocolate. Six small squares is 20% of your iron for the day, plus some calcium and protein. Also, dark chocolate is full of antioxidants and an appetite suppressant, so you feel satisfied and don't have the energy crash other candy gives you.

The Green & Black's is VERY rich, so just a little goes a very long way.
August 22, 2011 5:32 AM
Im anemic and have to take a ferrous gluconate pill each day to not feel like crap.

However, these foods Ive always been told by my dr have iron:
peanut butter
spinach
eggs
nuts
  2723248
August 22, 2011 5:32 AM
I have the same problem many days, because I don't eat red meat. Try a breakfast cereal fortified with iron, such as Raisin Bran. Iron and fiber together.
August 22, 2011 5:33 AM
Top 10 foods with Iron (according to a google search):

Red meat
Egg yolks
Dark, leafy greens (spinach, collards)
Dried fruit (prunes, raisins)
Iron-enriched cereals and grains (check the labels)
Mollusks (oysters, clams, scallops)
Turkey or chicken giblets
Beans, lentils, chick peas and soybeans
Liver
Artichokes

Be careful that iron doesn't make you violently ill though. I can only have iron in small doses, otherwise I throw up almost immediately.
  8118976
August 22, 2011 5:34 AM
Years ago I tested borderline anemic and always keep these foods in mind as being iron rich:

Beef
Leafy greens (kale, spinack, collard greens, chard, etc.)
Pumpkin seeds (aka pepitas)
Shellfish (scallops, clams, shrimp, etc)
Beans (lentils, garbanzos, etc.)
Fruit (raisins, prunes, peaches)
Organ meats (liver especially, but I HATE liver!)
  4901482
August 22, 2011 5:34 AM
I had the same problem, now I do it popeye style, and just always keep a bag of spinach in the fridge to snack on
August 22, 2011 5:34 AM
I do eat red meat, just not very often.
August 22, 2011 5:36 AM
Lentils
Pumpkins seeds
Soy beans
Quinoa
Spinach
Dried peaches
White beans
Spirulina
August 22, 2011 5:38 AM
Also keep in mind that many of the entries in the database may not contain the iron. Not everyone fills out the entry completely, they only put what THEY track.
I have seen milk without sodium on there, eggs too, and they both do naturally.

Check your labels and find the BEST entry.
August 22, 2011 5:56 AM
The bio-availability of the nutrients in grains are very, very low. In fact the phytates in grains are mineral binding and iron is one of the mineral that get bound up and taken out of the body with the grains. We do not contain the necessary enzymes to break down grains so we can't benefit from the nutrients in them.

Eat meat. That is the best source of iron and the body digests it and absorbs the nutrients (ingestion does not equal absorption or digestion).
August 22, 2011 9:44 AM
Cooking in cast iron skillets and pans can add significant amounts of iron to your food and into your body. Especially if the food is acidic like tomatoes and tomato-based sauces.
  43127

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