Good sources of iron

[Red Squirrel]

Last time I gave blood I was borderline for the iron requirements to be able to donate, so I decided I want to try to raise it. What are some foods I should be eating more of to increase it? I have a general idea such as red meats and what not but as far as actual food items I can just go pickup in the grocery store, what are things I can get? I live alone, so huge complicated meals are not really ideal for me. I do make a spaghetti sauce every now and then and put sausage in it. I suppose that's a very minimal source though. What are other things I can eat?

 

[darkxshade]

besides supplements?

Red meat I suppose

 

[BATCH71]

I am fairly sure that "Cream of Wheat" has a fair amount of iron in it.

You will probably need an iron pill daily though. My wife was super iron deficient for some time and had nasty headaches,heart palpatations and restless leg syndrome. She takes an iron pill daily and all of her symptoms have subsided.

Tests recommended she be above 50 in iron count. She was a "2". Yep, grossly anemic

Get the pills, they may help

Dave

 

[InflatableBuddha]

Red meat is generally the best source, but canned beans (especially kidney, fava and romano beans) and leafy green vegetables (e.g. spinach) are also excellent sources. Also, many healthier breakfast cereals are fortified with iron.

Try to have a Vitamin C source at the same sitting with your iron-rich foods, as it helps with absorption (e.g. broccoli, peppers or orange juice).

 

[Nitemare]

leafy green veggies like spinach are your best bet, I'd go the red meat route though

 

[AyashiKaibutsu]

Just grab a piece of sand paper and go to work on your weights. Mix into your protein shake and you're good to go.

 

[Red Squirrel]

What are good examples of red meats. Does bacon and ham count? I'm not a big meat eater so I may have trouble with this, but if bacon counts then maybe not so much. I can mix that with other sources given bacon in general is not really healthy. What about wieners and sausages? I tend to eat beans often enough as it's a very quick, yet rather healthy meal other then the high amount of sodium.

 

[KillerCharlie]

Cook with cast iron.

Cast iron will get more iron into your diet, especially if you're cooking acidic foods that simmer a while (like tomato sauces). This way you can add iron to your diet without actually changing what you're eating.

 

[SociallyChallenged]

Cook with cast iron.

Cast iron will get more iron into your diet, especially if you're cooking acidic foods that simmer a while (like tomato sauces). This way you can add iron to your diet without actually changing what you're eating.

This is surprisingly the easiest way. I heard about it a few years ago and thought it was a myth until I researched it further. Cooking with a cast iron pan will definitely up your iron intake.

 

[conorvansmack]

Raisins helped my wife raise her iron level. She was borderline and even denied once. She started eating raisins and her iron is fine now. YMMV

 

[Eric62]

Beef liver. Yuck !!!
Liver pills - almost tolerable...

 

[iluvdeal]

For men, isn't it advised not to take iron supplements unless you are deficient? Borderline on a blood test might not qualify as being deficient. I'd read up on it before you decide you want to boost your iron levels as more isn't always better when it comes to men and iron.

 

[Red Squirrel]

This is surprisingly the easiest way. I heard about it a few years ago and thought it was a myth until I researched it further. Cooking with a cast iron pan will definitely up your iron intake.

lol that is interesting. Is dietary iron the same as, well actual iron? I figured it was just called that but was something else. Time to go buy some rebar and start chewing on it. j/k

 

[Red Squirrel]

For men, isn't it advised not to take iron supplements unless you are deficient? Borderline on a blood test might not qualify as being deficient. I'd read up on it before you decide you want to boost your iron levels as more isn't always better when it comes to men and iron.

I want to try to avoid supplements and rather fix it through diet, but I will read up on it. I was considering maybe getting suppliments at least as an initial boost.

Other then for donating blood, what are other advantages to having higher iron? I was reading up a bit and it mentioned things like better concentration and such, how much of a difference does it really make?

 

[brownstone]

Iron is essential for electron transport and energy metabolism in cells. It also plays a vital role in the formation of and proper functioning of red blood cells. Your best bet is probably to just incorporate more iron into your diet via foods, as you mentioned. Some good source for iron are:
Total cereal
Grape-nuts
Cream of Wheat
Instant oatmeal (plain)
Lentils
Beef chuck
Raw tofu
Baked Potato
Broccoli

 

[brikis98]

lol that is interesting. Is dietary iron the same as, well actual iron? I figured it was just called that but was something else. Time to go buy some rebar and start chewing on it. j/k

Iron is iron.