Build up iron in my blood?!
Build up iron in my blood?
I donate blood regularly. My iron levels are sometimes low. What foods can I eat to boost them? I am a vegetarian. I know raisins are supposed to be a good source... what else? (I do not want to take supplements or vitamins if I don't have to.)
Additional Details3 days ago
Based on what I see from luvmykevin, I guess Total Raisin Bran seems like the most positive force in iron replacement...
13 hours ago
LJ... I already eat my veggies... I need additional iron & Total Raisen Bran seems like a good way to increase my intake...
Answers:
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
A Sample List of Foods Rich in Iron:
Blackstrap Molasses, one tablespoon 3.0
Dates or Prunes, ? cup 2.4
Beef, Pork, Lamb, three ounces 2.3 to 3.0
Liver (beef, chicken), three ounces 8.0 to 25.0
Clams, Oysters ? cup 3.0
Dark meat Turkey ? cup 2.6
Pizza, cheese or pepperoni, ? of 10 inch pie 4.5 to 5.5