Need information about iron absorption?!
Answers: I have been vegetarian for three months now (lacto-ovo) and I wanted some information about what food contain iron and what foods can help iron absorption? I eat plenty of mushrooms, eggplant and some spinach and I try to eat lots of rice, patatos and carrots is this enough?
Unfortunately, spinach has loads of iron, but is nevertheless not a good source because the oxylates contained in spinach block iron absorption. Other dark leafy greens, like romaine, kale and chard are much better choices. Brocolli is also a good source, as are iron-fortified cereals, enriched bread, pasta, rice, soybeans, dried apricots, chickpeas, and blackstrap molasses. Pair your iron-rich foods with a source of vitamin C to maximize absorption. You also need to know that dairy products may block absorption, which is one more reason to scale back your dairy consumption.
Take iron with vitamin C for better absorbtion.
Beans and nuts are much better sources of iron because they are more concentrated. Pine nuts are an excellent source, as are sunflower seeds.
Yeah, vitamin C is essential to enhancing iron's conversion to a bioavailable form.
Don't drink tea with meals. Tannins bind iron.
My advice is to get something to cook with that's made with Iron. Nothing with non-stick cooking. A nice old fashion Iron skillet. It's my favorite thing to cook with. A good old fashion Wok will do as will. Cook something acidic. The best is tomatoes. The acid would disolve some of the iron on the pot and your body will absorb it.
The average person requires 18mg of iron per day. Foods that are good sources of iron include: Dried kidney beans, Chick peas. baked potatoes with skins on, raisins, whole enriched grains like whole wheat & oats. Calcium blocks the absorption of iron while vitamin c enhances it.
One of the best iron sources is whole grain products. For example, breakfast cereal. You should eat vitamin C at the same time to help your body absorb the iron.
Also, beans and lentils are good too.
Hello,
Taking an Iron supplement with Orange Juice every day helps with Iron absorption.
Fruits that have Iron: Mango, Pomegranate, Dates
Vegetables: Okra(2%), Cauliflower (2%), Lima Beans(10%), Peas(6%), Broccoli, Edamame, Green Leaves like Spinach(15%),
Dry fruits: Raisins(6%), Dates(2%), Almonds(8%), Walnuts(4%)
other foods: Pulses like Lentils, Chic peas(10%), Red Kidney beans(8%)
If you need more info:
List of Grains Rich in Iron: Iron (mg.)
Brown rice, 1 cup cooked 0.8
Whole wheat bread, 1 slice 0.9
Wheat germ, 2 tablespoons 1.1
English Muffin, 1 plain 1.4
Oatmeal, 1 cup cooked 1.6
Total cereal, 1 ounce 18.0
Cream of Wheat, 1 cup 10.0
Pita, whole wheat, 1 slice/piece, 6 ? inch 1.9
Spaghetti, enriched, 1 cup, cooked 2.0
Raisin bran cereal, 1 cup 6.3
List of Iron Rich Legumes, Seeds, and Soy:
Sunflower seeds, 1 ounce 1.4
Soy milk, 1 cup 1.4
Kidney beans, ? cup canned 1.6
Chickpeas, ? cup, canned 1.6
Tofu, firm, ? cup 1.8
Soy burger, 1 average 1.8 to 3.9*
List of Vegetables Rich in Iron:
Broccoli, ? cup, boiled 0.7
Green beans, ? cup, boiled 0.8
Lima beans, baby, frozen, ? cup, boiled 1.8
Beets, 1 cup 1.8
Peas, ? cup frozen, boiled 1.3
Potato, fresh baked, cooked w/skin on 4.0
Vegetables, green leafy, ? cup 2.0
Watermelon, 6 inch x ? inch slice 3.0
Dates or Prunes, ? cup 2.4
I have searched all of the above for my husband, he has anemia with Iron deficiency