I don’t understand how it is possible to meet the 18 mg per day requirement for iron for pre-menopausal women. I would love examples of daily foods you all eat that fulfill this without eating multiple hamburgers a day.
I’d also love any examples of foods that add up to requirements for elementary school kids that don’t like spinach and shellfish.
Thank you.
I have thyroid issues, so I cannot use Whey protein powder with my morning meds. I instead found this plant based nutritional powder/shake. Funny enough I just noticed the other day it has 8mg of iron per serving! There’s many like it, and the flavor is great IMO.
Fortified oatmeal (Quaker has 40% dv)
Cheerios (100% dv in one serving)
bran flakes (est. 90-100% dv depending on the
Beans (est. 10% dv)
Pumpkin seeds (est. 15% dv)
Baking cocoa (10% per tbsp; 15-20 calories)
Tofu (20%)
Dark chocolate (20%)
I take a slow released iron supplement on days I really need it (i.e. not eating enough meat or on my period), but I’d consult your doctor before buying one. Make sure you’re getting the right dosage so you don’t over do it.
I like black strap molasses and hemp hearts but the most important thing about absorbing iron is to avoid foods/ drinks that disrupt absorption near your iron rich foods.
For example caffeine, dairy, tannins (grapes, corn, etc) and phytates (whole wheat/ brown rice). ETA: I also cook on a cast iron skillet.
Cast iron pan skillet. Any type food you will cook will have more than the daily value for pregnant women. Problem solved.
“The iron in spaghetti sauce increased 845% (from 0.61mg/100g to 5.77mg/100g)”
Obviously different foods, depending the cooking time, will have less or more iron leached into.
I had anemia while pregnant and I used chronometer to make sure I was getting my 27mg per day (pregnant people need even more iron than menstruating people). It was over a year ago but here are the foods I remember eating daily to add up to 27mg. I’m probably forgetting some. I should mention I was/am on a plant based diet. And I was able to reverse my anemia in my third trimester, with these pant based foods and also a prescription iron supplement.
Fortified breakfast cereal (crispy rice or oat Os)
Pea protein powder
Lentils
Beans
Chickpeas/hummus
Spinach
Tofu
Pumpkin seeds
Quinoa
Broccoli
Hemp hearts
Sesame seeds and tahini
Potatoes with the skins on
Olives
Oats
Coconut milk
Dark chocolate
Honestly to get 27mg I had to pay really close attention. Most of the above sources have an average of maybe 4mg per serving, but they’re diverse enough that I could make a yummy diet that included 6-8 types of the above foods every day.
Also, it’s helpful to know that vitamin c aids in the absorption of iron, but calcium inhibits iron absorption. My doctor told me to avoid high-calcium/calcium-fortified foods for an hour before and after my iron supplements.
Dark chocolate. A serving of Trader Joe’s dark chocolate pound plus has 25% of your iron intake for the day. It’s my secret dietary weapon. It’s ~relatively~ low in sugar and it has fiber and good fats. It’s a great dessert. I like to chop it up and put it in my plain Greek yogurt with some pomegranate
Vitamin C increaes iron absorption so think capsicum/bell peppers with beans or meat. Tomatoes and tomato pasta sauce or soups with beans or meat.Calcium inhibits iron absorption and so do the tannins in teas and coffee. This means no calcium or tea/coffee within 2 hours around iron foods.
If you take a supplement drink orange or tomato juice with it. Maybe alternate days you take it if it blocks up your bowels.
Choose lean meats over hamburger, hamburger has more fat, and less iron than a proper piece of meat. Also add raisins, prunes or dried apricots to oatmeal or eat them as a snack. I also eat lots of eggs, lentils and other legumes, spinach and nettle. You can use nettle as spinach or just make tea.
But if your iron is pretty low, you should consider taking a supplement until it gets on normal levels and then eat iron rich foods and you’re good. I used to have pretty low iron levels for years, then I took supplements for 3 months and since then I try to eat well, and I’ve got no more issues.
I also avoid eating dairy or anything calcium rich with my iron rich foods, since that can lower the iron absorption, and I don’t drink teas or coffee with my meals since tannins in them also lower iron absorption. And I try to get vitamin C in with the meals.
If you are a man, you need about half of the recommendation. The recommended daily intake is for pre-menopausal women.
Personally, I try to go roughly half heme iron(meat), half plant-based iron (legumes and grains).
If you still can’t manage to reach your goal, talk to your physician and get a blood check to determine if you need supplementation.
Chia seeds have iron, but I would be careful about the amount because you’ll be shitting for a few days (from experience), seaweed has iron. You can buy gummies online (I personally love them because I don’t think my solid pills are as helpful) & they’re 10mg per dose. If you have insurance, you could ask your doctor for iron infusions, & then ask for the correct vitamin amount. I have this problem too. I’m cold in 85 degree weather.
I run pretty low iron and I regularly donate plasma. I also eat very high protein to ensure I build muscle post-workout. I never get turned away for iron if I’ve done 1 of 2 things.
A lot of cereal has high iron levels and it works.
Green smoothies made with iron rich vegetables like bok choi, and Swiss chard, kale, and Cavelo Nero.
Snack on iron rich nuts and seeds like pumpkin
Include more fish and beans if you can’t stomach the red meat.
I’ve asked myself the same question. For a while I made what I called “iron salads,” consisting of foods that were all sources of iron. I ate lots of beets for a while. But it’s never enough. If someone has the answer I’d love to know too!
Wild suggestion but go to an international grocery store and see if they have blood. It usually is coagulated and you can look into recipes if you don’t have anything against trying it. Liver is another rich source of iron.
Are you male or female? Chances are may not need as much iron as you think you do. If you’re eating a variety of foods and eating your vitamin C, you’re more than likely getting enough iron. Perhaps check your levels before altering your diet.