What foods are a good source of iron?

[bif]

I eat almost no red meat. So what else can I eat for iron?

[geardaddy]

1. Spinach.

and beets

edited to add beets

[Aristus]

2. Green, leafy vegetables.

Spinach is a good one. Raw.

[old mark]

19. The deeper the green color, the more iron content. (At least so I have been told.)

Try other leafy greens, like Collards, etc, very high in minerals and great tasting. Also broccoli.

mark

[PVnRT]

3. Any carbon steel. I suggesting sauteeing in motor oil.

[Cabcere]

11. *snicker*

:yourock: Also, your new username reminds me of some good times back in high school physics class. :D

[KitchenWitch]

4. here

http://www.loveyourbaby.com/iron-rich-food-list.html

[bif]

10. Thanks. I should print out that list.

[PeaceNikki]

5. Quaker Oatmeal Squares are FANTASTIC

I know this cuz I coordinate blood drives and we give iron-heavy food to our donors the day before.

One cup has about 90% of RDV. AND it's tasty.

[Cabcere]

9. Ooooh

:9 Those things are delicious. I haven't had them in a long time, though...may have to rectify that. :hi:

[PeaceNikki]

23. I'm telling you, this is your answer

I researched it far and wide for my blood drive preparation. Ounce for ounce there is nothing that compares. It's better than spinach or red meat or liver or ANYTHING. I found this by accident because I LOVE snacking on them at work. I was researching high-iron foods to recommend to the donors and was shocked to see how much they pack into these yummy treats. http://www.nutritiondata.com/facts/breakfast-cereals/1663/2

I shared with our local American Red Cross Chapter and they are loving this.

One of the most common reasons for being deferred from donation is low iron, hook all the donors up with a cup or 2 of this the day before and they are golden. :thumbsup:

[tekisui]

6. Liver.

[applegrove]

26. Yup liver unfortunately.

[supernova]

7. Molasses

sub that for whatever sweetener you are using.

I frequently reach for it when I feel anemic. I especially love it over fresh bread or cornbread.

And of course, greens.

[Inchworm]

8. Liver, spinach, beans, and syrup

Thats what I remember anyhow. No telling how true it is. The stories grown-ups told me as I grew up have been known to have several holes.

:9

EDIT: according to what I read, after I posted, the tale was true. I'm guessing when they said syrup they meant molassassessers (got furious trying to spell that)

[Rabrrrrrr]

12. The iron-rich ones

:silly:

[LeftyMom]

13. List below:

Vegan Sources of Iron

Good plant sources of iron include dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses. Other foods rich in iron but which are usually eaten in smaller amounts include soya flour, parsley, watercress, black molasses and edible seaweeds. The use of ironware when cooking foods also contributes to dietary intake.

Iron Absorption

Up to 22% of the iron in meat is absorbed, while only 1-8% is absorbed from eggs and plant foods. If the body stores fall, the rate of iron absorption rises. About 40% of the iron in animal foods is in a form called haem iron, while the remainder, and all the iron in plant foods, is in the less well absorbed non-haem form. Iron absorption can also be reduced by tannins (e.g. in tea) and phytates (found in nuts, grain and seeds). At this point one tends to wonder whether the rumours of vegans suffering from anaemia have substance, however, this isn't the whole story and the reader will be heartened to learn that research has shown that iron deficiency in vegans is no more common than in the rest of the population.

The absorption of iron from plant foods is improved by the presence in a meal of vitamin C (ascorbic acid), other organic acids such as malic acid (e.g. in pumpkins, plums and apples) and citric acid (in citrus fruits). Laboratory research in which experimental meals were given to 299 volunteers has shown that the inclusion of foods (such as fresh salad, orange juice or cauliflower) providing 70-105mg of vitamin C in each meal increased the absorption of iron. A particularly pronounced effect was seen when 4.5oz cauliflower containing 60mg of vitamin C was added to vegetarian meals, causing more than three-fold increase in iron absorption. <1>

Earlier studies have shown that, when iron intake from plant foods is relatively high (14-26mg/day), even large amounts of phytate do not adversely affect iron balance. <2>

There has been some concern that fibre in food can also inhibit the absorption of iron. However a study has shown that the iron balance was more favourable when fibre intake was 59g a day, than on a low-fibre regime of only 9g.

http://www.vegansociety.com/food/nutrition/iron.php

So eat more greens, whole grains and seeds, cook in cast iron sometimes if you can, and add a vitamin C source to meals rich in iron, like a citrus glaze over tofu, tomatoes with beans or a glass of orange juice with whole wheat toast. Pumpkin seeds are rediculously high in iron- snack on them directly or find ways to integrate them into recipes. A favorite trick of mine to boost my iron a bit before blood donations (otherwise it tends to fall right around the limit to donate, just as it did when I ate meat) is to make chili with some blackstrap molasses in it for a smoky flavor. That way I get beans and molasses, both high in iron, and the vitamin C content of tomatoes for absorption, all in one meal.

Here's a more lengthy list of iron content in plant foods: http://www.dfwnetmall.com/veg/plantfoodshighcontentiron.htm which also suggests avoiding dairy because it is low in iron and may limit absorption. I know that's pretty common advice to pregnant women, who often have anemia due to their increased blood volume.

[Orrex]

15. Or you can just eat a vegan who's eaten a lot of the foods listed above

Lots of options.

[LeftyMom]

18. No, cannibalism of one's fellow vegans is for B12.

Jesus people, do I have to explain everything? :eyes:

[Inchworm]

20. Vegetarian question

What is the difference in a omnivore's body and a vegetarian's body? Why would there be different recommendations?

"The Recommended Dietary Allowance (RDA) for iron for non-vegetarian pre-menopausal women is 18 mg/day. The RDA for non-vegetarian men and post-menopausal women is 8 mg/day. Because of iron absorption issues in a healthful, high-fiber vegetarian diet, the RDAs for vegetarians are higher - 14 mg/day for vegetarian men and 33 mg/day for vegetarian women. The upper level of intake should not exceed 45mg/day."

Just curious.

:shrug:

:hi:

[LeftyMom]

21. Two reasons:

1. Vegetarians as a group would include, in addition to dairy-abstaining vegans, lacto or lacto-ovo vegetarians who may get a fair amount of dairy, and high dairy intake is associated with low iron, though there's some question as to the mechanism. The problem has been attributed to dairy as a low iron source displacing high iron foods in the diet, to dairy inhibiting absorption, or to dairy causing blood loss in the intestinal tract in literature that I've seen, I don't know if it's because of any of the above, all of the above or some other mechanism entirely. In any case, diets high in cows' milk are bad news for iron levels.

2. Plant-based sources of iron are non-heme, which isn't as readily absorbed as heme iron. So a person needs go get a bit more of it to make up for the difference.

[Orrex]

14. Read some Oscar Wilde

[PVnRT]

16. That's Iron-E, not regular Iron

Just another tool of Big Iron, I see.

[KamaAina]

24. Or put some Alanis on your iPod

:P

[Renew Deal]

17. Lentils, Calf liver

Better together. :)

[GoddessOfGuinness]

22. Ground thyme, curry powder, cinnamon, rosemary, and paprika

are high in iron, and make your food tasty too!

[otherlander]

25. kale.

saute it with beans and lots of garlic in olive oil. add sauce made out of soymilk, vegetable broth, and cornstarch.

[catzies]

27. Cook in cast iron cookware when you can. n/t