Fitness Minutes: (2,900)
18 4/26/12 1:03 A
As someone who has lactose issues AND is anaemic, I will combine Special K with orange juice. The cereal has 30% iron, the orange juice (natural, not from concentrate and no added sugars) helps absorb the iron and can have iron content in it too. It sounds gross for people who can have cereal with milk, but juice is a good substitute and it doesn't taste bad.
My doctor also recommended potatoes, mashed with the skin. It is only good if you keep the skin as it is what has the nutrients including iron. He just said keep servings proportionate, don't add gravy or butter to it, and don't go overboard (like eating it every meal or every day).
There are two types of iron one is heme iron, found in animal sources(red meat, liver), and the other is non-heme iron, which is available in vegetables and certain grains. Heme iron is more readily absorbed by the body.
In addition to what others have written...
SEEDS Pumpkin seeds, sunflower seeds and cashews.
Lentils, lima beans, chick peas and kidney beans.
FORTIFIED CEREAL (LIKE MULTI GRAIN CHEERIOS)
ADD SOME vitamin C AND THEN your body can better absorb the iron!
Here's a lesser known iron superhero: molasses. One tablespoon has as much iron as 6 ounces of steak, more potassium than half a banana, and as much calcium as half a glass of milk, not to mention manganese, magnesium, selenium, and B vitamins. With so many electrolytes, I like to spoon it onto a buckwheat pancake and top it with greek yogurt, strawberries, and bananas for my post long-run meal.
Or, molasses, balsamic vinegar, and sliced fresh strawberries. So good!
Fitness Minutes: (5,211)
366 4/24/12 6:19 P
Red meat Egg yolks Dark, leafy greens (spinach, collards) Dried fruit (prunes, raisins) oysters clams scallops Beef, Turkey or chicken livers (but I really gotta be in the mood for those) Beans, lentils, chick peas and soybeans----- Can we say HUMMUS!!! YAY! Artichokes Turmeric (I love that spice) Dried dates Watermelon Raisins
PLUS, If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.