I have bothered to read all the articles that there are links to, but I was just wondering what people eat to get their iron in?
I eat black strap molasses in my oatmeal almost every morning and I strive for atleast some beans every day (also for protein). I also try to cook with my cast iron skillet several times a week. I know I get more iron than just from this, but these are the only things I make sure to do to ensure I am atleast getting some iron. Though really I don't think much about it.
tofu, 1/2 cup firm (13.2 mg) · raisin bran, ready-to-eat, 3/4 cup (4.5 mg) · Molasses,blackstarp, 1 tablespoon (5 mg) · dried apricot halves, 10 (1.7 mg) · black beans, boiled, 1/2 cup (1.8 mg) · chickpeas, canned, 1/2 cup (1.6 mg) Also: Vitamin C enhances iron absorption from plant sources -- drink orange juice with iron-rich foods. Tea with meals can act as an iron blocker. Other iron blockers include carbonates, oxalates, and phosphates. Foods that contain these iron blockers include, cranberries, rhubarb, spinach, and soda. (wait a minute...thought spinach was a good iron food????)
Just found this online from a different site ********************************* What is the daily recommended iron intake for an adult? 10-18 mg What are some examples of iron-rich foods? (Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon) DRIED BEANS AND PEAS Lentils, cooked, drained 250 ml, 3.3 mg Lima beans, cooked, drained 250 ml, 4.6 mg Red kidney beans, cooked, drained 250 ml, 4.3 mg Soya beans 250 ml, 4.3 mg Split peas 250 ml, 4.5 mg VEGETABLES Asparagus, canned, drained 250 ml, 2.5 mg Green peas 250 ml, 3.0 mg Peppers, hot, red, dried, powder 15 ml, 2.3 mg Spinach, canned, drained 250 ml, 5.0 mg Spinach cooked 250 ml, 4.2 mg Tomato juice 250 ml, 2.3 mg FRUITS Apricots, dried, uncooked 15 ml, 0.9 mg Peaches, dried, uncooked 250 ml, 10.1 mg Dates, pitted, cut 250 ml, 5.3 mg Prune juice 250 ml, 11.0 mg BREAKFAST CEREALS All Bran 200 ml, 4.3 mg Bran Flakes (raisins) 200 ml, 5.0 mg Corn, puffed (presweetened) 200 ml, 4.2 mg Farina (cream of wheat) 125 ml, 7.9 mg Oats, puffed, with or without corn (e.g. Cheerios) 250 ml, 9.2 mg Oats, puffed (e.g. Alphabets) 250 ml, 6.2 mg Rice Krispies 250 ml, 2.3 mg Wheat flakes (e.g. Pep, Grapenuts) 200 ml, 6.4 mg Wheat, puffed (e.g. Sugar Crisp) 250 ml, 6.3 mg Whole wheat (e.g. Shreddies) 250 ml, 6.3 mg NUTS Almonds, shelled whole 125 ml, 4.0 mg Brazil nuts 125 ml, 2.3 mg Cashews, roasted 125 ml, 2.8 mg COMBINED DISHES Beans, white, dry, canned, with tomato sauce 250 ml, 4.9 mg Beans, white, dry, canned, with wieners 250 ml, 5.0 mg Beef pot pie, baked (10 cm) 1 pie, 4.1 mg Cabbage rolls with meat 2 rolls, 2.1 mg Chili con carne, with canned beans 250 ml, 4.5 mg Chili con carne, without beans 250 ml, 3.8 mg Poultry pot pie (10 cm) 1 pie, 3.0 mg Spaghetti with meat balls and tomato sauce 250 ml, 3.9 mg SEEDS Pumpkin/squash seeds 125 ml, 6.5 mg Sunflower seeds 125 ml, 4.1 mg ODDS AND ENDS All purpose flour 250 ml, 3.2 mg Brewer’s dry yeast 15 ml, 1.4 mg Brown’s sugar, packed 250 ml, 7.9 mg Egg 1 egg, 1.1 mg Egg noodles 250 ml, 2.7 mg Instant breakfast with milk 1 pack, 5.0 mg Molasses, cane, light 15 ml, 0.9 mg Molasses, cane, blackstrap 250 ml, 3.2 mg Pasta, enriched 250 ml, 2.4 mg Split pea soup 250 ml, 1.5 mg Whole wheat flour 250 ml, 3.8 mg
definitely start cooking more in cast iron....an easy way to sneak some extra iron in... and the blackstrap molasses as well...i have some tablets of blackstrap molasses that do the trick.... http://www.florahealth.com/flora/home/usa/products/r64771.asp this stuff is good as well....a good way to make sure you are getting enough iron...
thanks guys. oh n i think i read somewhere that spinach has a really low absorption rate, ie. you need to eat more than you'd think to get the amount digested which is in the spinach
