Guest guest Posted January 26, 2006 Report Share Posted January 26, 2006 Hello Every 1 I wanted to know, I had the information and lost it. I wanted to do anybody know where I can find foods that are high in iron for veg peoples? My iron is very low...My doctor want me to eat meat take care for now Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 26, 2006 Report Share Posted January 26, 2006 > I wanted to know, I had the information and lost it. > > I wanted to do anybody know where I can find foods that are high in > iron for veg peoples? My iron is very low...My doctor want me to eat > meat Sunny... try this: http://www.nutritiondata.com/foods-000119000000000000000.html If it doesn't work, go to nutritiondata.com and click on " Nutrient Search " in the left middle column. I included all categories, and when you scroll through, just skip all the meats. I'm sure there are other lists around too... Good luck! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 26, 2006 Report Share Posted January 26, 2006 -Sunny, My *Complete Guide to Vitamins, Minerals and Supplements * lists the following food items high in iron. Note: Meat is not mentioned with the exception of *Caviar and Mussels*. Bread(enriched),cashews, chesse(cheddar), egg yolk, Garbanzo beans,Lentils, Molasses, Pistachios, pumpkin seeds, Seaweed, Walnuts, Wheat germ,and whole-grain products. Deanna -- In , " sunnymaid222 " <sunnymaid222> wrote: > > Hello Every 1 > > I wanted to know, I had the information and lost it. > > I wanted to do anybody know where I can find foods that are high in > iron for veg peoples? My iron is very low...My doctor want me to eat > meat > > > take care for now > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 26, 2006 Report Share Posted January 26, 2006 > My *Complete Guide to Vitamins, Minerals and Supplements * lists the > following food items high in iron. Note: Meat is not mentioned with > the exception of *Caviar and Mussels*. > > Bread(enriched),cashews, chesse(cheddar), egg yolk, Garbanzo > beans,Lentils, Molasses, Pistachios, pumpkin seeds, Seaweed, Walnuts, > Wheat germ,and whole-grain products. Not even spinach? BTW, with vegetable food sources of iron, eat with a food-source of vit C (tomato, strawberry, orange, red bell pepper) to help the absorption. I have been reading studies showing that iron supplements combined with vit C supplements may increase risk of ulcer, though, so try to stick with food for at least one half the equation... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 26, 2006 Report Share Posted January 26, 2006 Avoid coupling calcium rich foods with iron rich foods, as calcium blocks iron absorption. =) secondly.. how low is your iron count? I'd make your dr. tell you the exact count.. then try adding iron rich foods to your diet then having your blood checked again.. you should see improvement relatively quickly. when my son was about 6 or 7 .. maybe 8 months old, his iron was low.. they wanted him to take iron supplements.. I didn't... I increased my own iron (he was Breast feeding) and I feed him iron rich foods and he was 'fixed' w/in a couple of months. here is the table from Laurel's Kitchen.. page 505 of my very old book! Adult RDA is 10-18 mg of Iron.. Sources of Iron 10.5 mg in 1 cup of Prune Juice 7.9 mg in 1 cup cooked black beans * all beans are cooked in this table) 6.9 mg in 1 cup cooked garbanzo beans 6.1 mg in 1 cup cooked pinto beans 5.1 mg in 1 cup navy beans 5.1 mg in 1 cup dry lima beans cooked 4.9 mg 1c soybeans 4.8 mg in 1/4 cup rice bran 4.4 mg 1/4 c rice polishings (>> Don't know what that is!) 4.3 mg 1 cup cooked green lima beans 4.2 mg in 1 cup cooked lentils 4.0 mg 1 cup cooked spinach 3.9 mg in 5 dried peach halves 3.9 mg in 1/4 cup dry millet 3.4 mg in 4 small sunchokes 3.4 mg in 1 cup cooked split peas (green) 3.2 mg 1 TBSP molasses (blackstrap) 2.9 mg in 1 c. fresh peas 2.8 mg in1 cup cooked beet greens 2.6 mg in 1/2 cup raisins 2.6 mg in 1 c cooked chard 2.4 mg in 10 medium dates 2.5 mg in 1/4 cup sesame meal 2.3 mg in 4 ounces of tofu 2.2 mg in 1 cup tomato juice 2.1 mg in 1/3 cup dry wheat berries 2.1 mg in 1 cup baked butternut squash 2.0 mg in 2 TBSP pumpkin seeds 1.9 mg in 1/4 c wheat bran 1.9 mg in 1/4 c wheat germ 1.8 mg in 1 cup soy milk (remember this does not refer to tthose brands which are enriched.. they might have more!) 1.8 mg in 1 c. cooked Kale 1.8 mg in 5 cooked prunes 1.7 mg in 1/2 baked acorn squash 1.7 mg in 8 cooked brussels sprouts 1.5 mg in 1 TBSP torula yeast 1.5 mg in 1 cup strawberries 1.4 mg in 1 large cooked potato 1.4 mg in 1 cup cooked oatmeal On Jan 26, 2006, at 2:15 PM, Amy wrote: > > > My *Complete Guide to Vitamins, Minerals and Supplements * lists the > > following food items high in iron. Note: Meat is not mentioned with > > the exception of *Caviar and Mussels*. > > > > Bread(enriched),cashews, chesse(cheddar), egg yolk, Garbanzo > > beans,Lentils, Molasses, Pistachios, pumpkin seeds, Seaweed, > Walnuts, > > Wheat germ,and whole-grain products. > > > Not even spinach? BTW, with vegetable food sources of iron, eat with > a food-source of vit C (tomato, strawberry, orange, red bell pepper) > to help the absorption. > > I have been reading studies showing that iron supplements combined > with vit C supplements may increase risk of ulcer, though, so try to > stick with food for at least one half the equation... > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 26, 2006 Report Share Posted January 26, 2006 you go Jenni! this is the ONLY way to get iron! - Jenni Billings Thursday, January 26, 2006 7:20 PM Re: Re: Iron Food Avoid coupling calcium rich foods with iron rich foods, as calcium blocks iron absorption. =) secondly.. how low is your iron count? I'd make your dr. tell you the exact count.. then try adding iron rich foods to your diet then having your blood checked again.. you should see improvement relatively quickly. when my son was about 6 or 7 .. maybe 8 months old, his iron was low.. they wanted him to take iron supplements.. I didn't... I increased my own iron (he was Breast feeding) and I feed him iron rich foods and he was 'fixed' w/in a couple of months. here is the table from Laurel's Kitchen.. page 505 of my very old book! Adult RDA is 10-18 mg of Iron.. Sources of Iron 10.5 mg in 1 cup of Prune Juice 7.9 mg in 1 cup cooked black beans * all beans are cooked in this table) 6.9 mg in 1 cup cooked garbanzo beans 6.1 mg in 1 cup cooked pinto beans 5.1 mg in 1 cup navy beans 5.1 mg in 1 cup dry lima beans cooked 4.9 mg 1c soybeans 4.8 mg in 1/4 cup rice bran 4.4 mg 1/4 c rice polishings (>> Don't know what that is!) 4.3 mg 1 cup cooked green lima beans 4.2 mg in 1 cup cooked lentils 4.0 mg 1 cup cooked spinach 3.9 mg in 5 dried peach halves 3.9 mg in 1/4 cup dry millet 3.4 mg in 4 small sunchokes 3.4 mg in 1 cup cooked split peas (green) 3.2 mg 1 TBSP molasses (blackstrap) 2.9 mg in 1 c. fresh peas 2.8 mg in1 cup cooked beet greens 2.6 mg in 1/2 cup raisins 2.6 mg in 1 c cooked chard 2.4 mg in 10 medium dates 2.5 mg in 1/4 cup sesame meal 2.3 mg in 4 ounces of tofu 2.2 mg in 1 cup tomato juice 2.1 mg in 1/3 cup dry wheat berries 2.1 mg in 1 cup baked butternut squash 2.0 mg in 2 TBSP pumpkin seeds 1.9 mg in 1/4 c wheat bran 1.9 mg in 1/4 c wheat germ 1.8 mg in 1 cup soy milk (remember this does not refer to tthose brands which are enriched.. they might have more!) 1.8 mg in 1 c. cooked Kale 1.8 mg in 5 cooked prunes 1.7 mg in 1/2 baked acorn squash 1.7 mg in 8 cooked brussels sprouts 1.5 mg in 1 TBSP torula yeast 1.5 mg in 1 cup strawberries 1.4 mg in 1 large cooked potato 1.4 mg in 1 cup cooked oatmeal On Jan 26, 2006, at 2:15 PM, Amy wrote: > > > My *Complete Guide to Vitamins, Minerals and Supplements * lists the > > following food items high in iron. Note: Meat is not mentioned with > > the exception of *Caviar and Mussels*. > > > > Bread(enriched),cashews, chesse(cheddar), egg yolk, Garbanzo > > beans,Lentils, Molasses, Pistachios, pumpkin seeds, Seaweed, > Walnuts, > > Wheat germ,and whole-grain products. > > > Not even spinach? BTW, with vegetable food sources of iron, eat with > a food-source of vit C (tomato, strawberry, orange, red bell pepper) > to help the absorption. > > I have been reading studies showing that iron supplements combined > with vit C supplements may increase risk of ulcer, though, so try to > stick with food for at least one half the equation... > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 26, 2006 Report Share Posted January 26, 2006 Sunnymaid222, the Vegetarian Resource Group is an invaluable resource for vegetarians. Their registered dieticians keep their web page up to date with the latest information about vegetarian nutrition. Here is a link on iron in the vegan diet: http://www.vrg.org/nutrition/iron.htm Scroll down to the list of foods. You can see that cooked soybeans, blackstrap molasses, lentils and quinoa top the list. Beans and greens, in general are good. You should get some vitamin C with these food sources to help absorb the iron. from Maida Citizens for Pets in Condos, http://www.petsincondos.org South Florida Vegetarian Events, http://www.soflavegevents.net Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 26, 2006 Report Share Posted January 26, 2006 My docotor is at a 5 and it suppose be 10..She said something about another test to do with my blood.....It should be 300...It was at 10 or something like..That was low..She said come back in three months to check my blood again,She want me to take the pills she gave me and see they work in three month Avoid coupling calcium rich foods with iron rich foods, as calcium blocks iron absorption. =) secondly.. how low is your iron count? I'd make your dr. tell you the exact count.. then try adding iron rich foods to your diet then having your blood checked again.. you should see improvement relatively quickly. when my son was about 6 or 7 .. maybe 8 months old, his iron was low.. they wanted him to take iron supplements.. I didn't... I increased my own iron (he was Breast feeding) and I feed him iron rich foods and he was 'fixed' w/in a couple of months. here is the table from Laurel's Kitchen.. page 505 of my very old book! Adult RDA is 10-18 mg of Iron.. Sources of Iron 10.5 mg in 1 cup of Prune Juice 7.9 mg in 1 cup cooked black beans * all beans are cooked in this table) 6.9 mg in 1 cup cooked garbanzo beans 6.1 mg in 1 cup cooked pinto beans 5.1 mg in 1 cup navy beans 5.1 mg in 1 cup dry lima beans cooked 4.9 mg 1c soybeans 4.8 mg in 1/4 cup rice bran 4.4 mg 1/4 c rice polishings (>> Don't know what that is!) 4.3 mg 1 cup cooked green lima beans 4.2 mg in 1 cup cooked lentils 4.0 mg 1 cup cooked spinach 3.9 mg in 5 dried peach halves 3.9 mg in 1/4 cup dry millet 3.4 mg in 4 small sunchokes 3.4 mg in 1 cup cooked split peas (green) 3.2 mg 1 TBSP molasses (blackstrap) 2.9 mg in 1 c. fresh peas 2.8 mg in1 cup cooked beet greens 2.6 mg in 1/2 cup raisins 2.6 mg in 1 c cooked chard 2.4 mg in 10 medium dates 2.5 mg in 1/4 cup sesame meal 2.3 mg in 4 ounces of tofu 2.2 mg in 1 cup tomato juice 2.1 mg in 1/3 cup dry wheat berries 2.1 mg in 1 cup baked butternut squash 2.0 mg in 2 TBSP pumpkin seeds 1.9 mg in 1/4 c wheat bran 1.9 mg in 1/4 c wheat germ 1.8 mg in 1 cup soy milk (remember this does not refer to tthose brands which are enriched.. they might have more!) 1.8 mg in 1 c. cooked Kale 1.8 mg in 5 cooked prunes 1.7 mg in 1/2 baked acorn squash 1.7 mg in 8 cooked brussels sprouts 1.5 mg in 1 TBSP torula yeast 1.5 mg in 1 cup strawberries 1.4 mg in 1 large cooked potato 1.4 mg in 1 cup cooked oatmeal On Jan 26, 2006, at 2:15 PM, Amy wrote: > > > My *Complete Guide to Vitamins, Minerals and Supplements * lists the > > following food items high in iron. Note: Meat is not mentioned with > > the exception of *Caviar and Mussels*. > > > > Bread(enriched),cashews, chesse(cheddar), egg yolk, Garbanzo > > beans,Lentils, Molasses, Pistachios, pumpkin seeds, Seaweed, > Walnuts, > > Wheat germ,and whole-grain products. > > > Not even spinach? BTW, with vegetable food sources of iron, eat with > a food-source of vit C (tomato, strawberry, orange, red bell pepper) > to help the absorption. > > I have been reading studies showing that iron supplements combined > with vit C supplements may increase risk of ulcer, though, so try to > stick with food for at least one half the equation... > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 26, 2006 Report Share Posted January 26, 2006 If you do choose to supplement, I'd highly recommend the Floradix product: http://www.florahealth.com/flora/home/usa/products/r64771.asp Check out those absorption rates compared to traditional iron supplements! I used this for a couple months and corrected a borderline deficiency. It is a liquid supplement and some people fear staining of the teeth, but that did not happen to me, and I have heard it will not with this vegetable- based product. -Erin Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 27, 2006 Report Share Posted January 27, 2006 Jenni, What about cooking in iron skillets? I do it every day and wonder if those stories are true that iron is leached into the food. I have read about *companion meals* and being careful about mixing some types of foods. Your advise about calcium and iron makes sense to me. Deanna , Jenni Billings <jenni@b...> wrote: > > Avoid coupling calcium rich foods with iron rich foods, as calcium > blocks iron absorption. =) > > secondly.. > > how low is your iron count? > I'd make your dr. tell you the exact count.. then try adding iron > rich foods to your diet then having your blood checked again.. you > should see improvement relatively quickly. > > when my son was about 6 or 7 .. maybe 8 months old, his iron was > low.. they wanted him to take iron supplements.. I didn't... I > increased my own iron (he was Breast feeding) and I feed him iron > rich foods and he was 'fixed' w/in a couple of months. > > here is the table from Laurel's Kitchen.. page 505 of my very old book! > > Adult RDA is 10-18 mg of Iron.. > > Sources of Iron > > 10.5 mg in 1 cup of Prune Juice > 7.9 mg in 1 cup cooked black beans * all beans are cooked in this table) > 6.9 mg in 1 cup cooked garbanzo beans > 6.1 mg in 1 cup cooked pinto beans > 5.1 mg in 1 cup navy beans > 5.1 mg in 1 cup dry lima beans cooked > 4.9 mg 1c soybeans > 4.8 mg in 1/4 cup rice bran > 4.4 mg 1/4 c rice polishings (>> Don't know what that is!) > 4.3 mg 1 cup cooked green lima beans > 4.2 mg in 1 cup cooked lentils > 4.0 mg 1 cup cooked spinach > 3.9 mg in 5 dried peach halves > 3.9 mg in 1/4 cup dry millet > 3.4 mg in 4 small sunchokes > 3.4 mg in 1 cup cooked split peas (green) > 3.2 mg 1 TBSP molasses (blackstrap) > 2.9 mg in 1 c. fresh peas > 2.8 mg in1 cup cooked beet greens > 2.6 mg in 1/2 cup raisins > 2.6 mg in 1 c cooked chard > 2.4 mg in 10 medium dates > 2.5 mg in 1/4 cup sesame meal > 2.3 mg in 4 ounces of tofu > 2.2 mg in 1 cup tomato juice > 2.1 mg in 1/3 cup dry wheat berries > 2.1 mg in 1 cup baked butternut squash > 2.0 mg in 2 TBSP pumpkin seeds > 1.9 mg in 1/4 c wheat bran > 1.9 mg in 1/4 c wheat germ > 1.8 mg in 1 cup soy milk (remember this does not refer to tthose > brands which are enriched.. they might have more!) > 1.8 mg in 1 c. cooked Kale > 1.8 mg in 5 cooked prunes > 1.7 mg in 1/2 baked acorn squash > 1.7 mg in 8 cooked brussels sprouts > 1.5 mg in 1 TBSP torula yeast > 1.5 mg in 1 cup strawberries > 1.4 mg in 1 large cooked potato > 1.4 mg in 1 cup cooked oatmeal On Jan 26, 2006, at 2:15 PM, Amy wrote: > > > > > > My *Complete Guide to Vitamins, Minerals and Supplements * lists the > > > following food items high in iron. Note: Meat is not mentioned with > > > the exception of *Caviar and Mussels*. > > > > > > Bread(enriched),cashews, chesse(cheddar), egg yolk, Garbanzo > > > beans,Lentils, Molasses, Pistachios, pumpkin seeds, Seaweed, > > Walnuts, > > > Wheat germ,and whole-grain products. > > > > > > Not even spinach? BTW, with vegetable food sources of iron, eat with > > a food-source of vit C (tomato, strawberry, orange, red bell pepper) > > to help the absorption. > > > > I have been reading studies showing that iron supplements combined > > with vit C supplements may increase risk of ulcer, though, so try to > > stick with food for at least one half the equation... > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 27, 2006 Report Share Posted January 27, 2006 This women told me to a cast iron skillet also to help with my iron Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 27, 2006 Report Share Posted January 27, 2006 yes, that's another easy way to add iron to your diet. On Jan 27, 2006, at 11:14 AM, Marie wrote: > This women told me to a cast iron skillet also to help with my > iron > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 27, 2006 Report Share Posted January 27, 2006 > This women told me to a cast iron skillet also to help with my iron Yes, especially if you cook acidic foodslike tomatoes or citrus in it. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 28, 2006 Report Share Posted January 28, 2006 I was doing fine with iron, then I got excited about being a good person, and gave blood too many times last year (every 2 months) now my iron is low - my doctor prescribed me the same iron pills with vitamin c that he gives to pregnant women (I'm having lots of fun with that at the pharmacy...) the downside is that they have gelatin in them, but the dr says I should be able to stop usiing them in a month or 2 mike my trade lists http://www.geocities.com/realshows my launch radio station http://launch./lc/?rt=0 & rp1=0 & rp2=1281193352 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 31, 2006 Report Share Posted January 31, 2006 , Jenni Billings <jenni@b...> wrote: > > Avoid coupling calcium rich foods with iron rich foods, as calcium > blocks iron absorption. =) > I've always wondered...how does it work if the food you are eating is high in calcium AND iron? Calcium RDA for an adult is 800-1500 mg I found this list of high calcium foods online and several are on the high iron list as well. Maybe someone here can answer Shelly 1. Human Breast Milk 33 mg 2. Almonds 234 mg 3. Amaranth 267 mg 4. Apricots (dried) 67 mg 5. Artichokes 51 mg 6. Beans (can: pinto, black) 135 mg 7. Beet greens (cooked) 99 mg 8. Blackeye Peas 55 mg 9. Bran 70 mg 10. Broccoli (raw) 48 mg 11. Brussel Sprouts 36 mg 12. Buckwheat 114 mg 13. Cabbage (raw) 49 mg 14. Carrot (raw) 37 mg 15. Cashew nuts 38 mg 16. Cauliflower (cooked) 42 mg 17. Swiss Chard (raw) 88 mg 18. Chickpeas (garbanzos) 150 mg 19. Collards (raw leaves) 250 mg 20. Cress (raw) 81 mg 21. Dandelion Greens 187 mg 22. Endive 81 mg 23. Escarole 81 mg 24. Figs (dried) 126 mg 25. Filberts (Hazelnuts) 209 mg 26. Kale (raw leaves) 249 mg 27. Kale (cooked leaves) 187 mg 28. Leeks 52 mg 29. Lettuce (lt. green) 35 mg 30. Lettuce (dark green) 68 mg 31. Molasses (dark-213 cal.) 684 mg 32. Mustard Greens (raw) 183 mg 33. Mustard Greens (cooked) 138 mg 34. Okra (raw or cooked) 92 mg 35. Olives 61 mg 36. Oranges (Florida) 43 mg 37. Parsley 203 mg 38. Peanuts (roasted & salted) 74 mg 39. Peas (boiled) 56 mg 40. Pistachio Nuts 131 mg 41. Potato Chips 40 mg 42. Raisins 62 mg 43. Rhubarb (cooked) 78 mg 44. Sauerkraut 36 mg 45. Sesame Seeds 1160 mg 46. Squash (Butternut) 40 mg 47. Soybeans 60 mg 48. Sugar (brown) 85 mg 49. Tofu 128 mg 50. Spinach (raw) 93 mg 51. Sunflower Seeds 120 mg 52. Sweet Potatoes (baked) 40 mg 53. Turnips (cooked) 35 mg 54. Turnip Greens (raw) 246 mg 55. Turnip Greens (boiled) 184 mg 56. Water Cress 151 mg Quote Link to comment Share on other sites More sharing options...
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