Iron, Iron everywhere and not an ounce to eat!

Sunday, January 22, 2012

Yet another issue I have noted since I have been tracking food/nutrients every day...Not enough Iron in the diet. I also don't eat red meat, pork, or beef. So...I try to get what I can from veggies. I looked up some foods rich in iron that aren't necessarily MEAT! I did add the neat at the end of my blog...not the types, just that you can get it from that as well. Hope this might help anyone else in the same predicament as myself...! emoticon

Iron Rich Vegetables
(1/2 cup cooked), Value in mg

Sea vegetables = 18.1- 42.0

Swiss chard = 2

Turnip greens = 1.6

Sweet potatoes, canned = 1.7

Turnip greens = 1.6

Pumpkin, cooked = 1.7

Potato, baked with skin = 1.7

Turnip greens = 1.6

Watermelon, 1/8 medium = 0.5

Prune juice, 4 oz = 1.5

Spinach cooked = 1.5

Beet greens cooked = 1.4

Potato, 1 large = 1.4

Bok choy cooked = 0.7

Peas, cooked = 0.65

Green beans, cooked = 0.60

Tomato juice = 0.6

Broccoli, cooked = 0.55

High Iron Legumes
(1/2 cup cooked)

Iron Value in mg

Lentils = 3.2

Black eye beans = 2.6

Navy beans = 2.5

Pinto beans = 2.2

Lima beans = 2.2

Kidney beans Rajmah = 1.5

Chickpeas (200 g) = 6.2

High Iron Soy foods
(1/2 cup cooked)

Iron Value in mg

Tofu = 6.6

Soybeans = 4.4

Tempeh = 1.8

Soy milk = 0.9

High Iron Nuts & Seeds
(2 Tablespoon)

Value in mg

Pumpkin seeds = 2.5

Figs, dried, 5 = 2.0

Dried apricot, 5 = 1.6

Almond, 1/4 cup = 1.3

Tahini = 1.2

Sesame = 1.2

Sunflower seeds = 1.2

Cashew nuts = 1.0

High Iron Breads, Cereals and grains
Value in mg

Bran flakes, 1 cup = 11.0

Oatmeal, 1 packet = 6.3

Pasta, 1 cup, cooked = 1.7

Semolina, 1/2 cup cooked = 5.5

Wheat germ, 2 tablespoon = 1.2

Whole wheat bread, 1 slice = 0.9

White bread, 1 slice = 0.7

Cereals & Grains: barley (Bajra), Rice flakes
Pulses & Beans: Cow pea, Lobia (black-eye beans), Lentils, Soybean
Iron in Vegetables: Beetroot greens, Mint, Parsley, Turnip greens.
Vegetables like broccoli and bok choy are rich in iron. These vegetables are high iron and also high in vitamin C, which increases absorption of their iron content. The presence of vitamin C in these vegetables help absorb iron.
Sea vegetables are very high in iron. Refer the iron rich food list given below.
Spices: Turmeric (Haldi)
Fruits: Dried dates, Watermelon, Raisins
Fish and Red meats emoticon

Iron from the raw foods is absorbed better. Foods that are rich in vitamin C such as tomato and citrus help to increase iron absorption.

Combinations of foods such as beans and tomato or tofu and broccoli result in good iron absorption. In general, vegetables such as broccoli, Brussels sprouts, capsicum, potato, tomato, etc. and fruits such as cantaloupe, grapefruit, strawberries, orange, etc. enhance the iron absorption.
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Member Comments About This Blog Post
    I didn't realize how deficient I was until I started tracking too. I like liver but everyday, no. The skillet suggestion is true. Personally I am thinking of just taking a supplement of iron---every other day or so.
    2612 days ago
    GOLFCHICK20 I can't take in too much Calcium in my diet due to calcium phosphorus kidney stones, but other people should be aware of that for themselves...I would agree with you 100%!
    2613 days ago
    Beware of calcium. Calcium causes iron to NOT be absorbed. OJ good, oj with added C not good. Don't drink mik with high iron meals. Watch for multi vitamins that have both. Natural (food based) is best, but if you have to supplement, better to take iron on it's own. A few hints from one who has conquered some serious anemia!!
    Be well. Spark on!!
    2614 days ago
    I never heard this??? I am not deficient as of blood results I had last week, but according to my diet, not so plentiful. I will try the iron skillet! And I agree, LIVER is a giant yukkkk.
    My mother used to make us eat it as a kid because it was dad's me the heebie geebies just looking at it.
    2615 days ago
    have you tried cooking in an iron skillet/pot?



    I've also heard from several friends/relatives who were iron deficient but couldn't deal with eating liver (yuk! who can???) that their doc recommended cooking in cast iron to increase the iron content of their food.
    2615 days ago
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