Which foods are High in Iron?

Question

I am a vegetarian and feel I am not getting enough.

Answer 1

There are many iron rich foods for vegetarians.
To say that you are missing out on many minerals and vitamins from not eating meat is completely incorrect.
Red meat has a more easily digestible form of iron, because the iron is in the "haem" form, and the body absorbs this more easily.
However, being a vegetarian has many health benefits, and as long as you are careful to balance your diet, you will find that a vegetarian diet contains all the vitamins & minerals you need, and indeed many protective elements against heart disease and cancers. Most dieticians are recommending we steer away from eating so much meat towards eating more plant based foods.

Iron is found in many vegies. Some of the highest contents of iron are in beans, especially baked beans. Tofu & soy products and lots of leafy vegies also contain iron. Unfortunately spinach has tanin in it and whilst spinach contains good iron, the tanin (like that found in tea) actually inhibits the absorption of iron ironically!
Many cereal today are fortified with iron, so eat a good breakfast!
Last resort would be taking iron tablets themselves.
All the best,

Answer 2

Top ten iron rich foods

· clams, cooked, 3 oz (23.8 mg)
· tofu, 1/2 cup firm (13.2 mg)
· raisin bran, ready-to-eat, 3/4 cup (4.5 mg)
· sirloin steak, cooked, 3 oz (2.9 mg)
· shrimp, cooked, 3 oz (2.6 mg)
· black beans, boiled, 1/2 cup (1.8 mg)
· chickpeas, canned, 1/2 cup (1.6 mg)
· bread, whole wheat, 1 slice (0.9 mg)


I kept most of the meat options on here to show it is not as good as it is cracked up to be. Tofu beats it... though it is not as much as oysters, there is no real reason why you need that much.

Eat some tofu!

Here is some more info from the medical center at Ohio State University
http://medicalcenter.osu.edu/pdfs/PatientEd/Materials/PDFDocs/nut-diet/nut-other/foodiron.pdf
It is a quick and easy read.

You should really consult with a doctor before you try filling yourself up with iron though, too much is very bad for you.

Answer 3

If you drink black tea (as pennoes said) the tannin will inhibit iron absorption. don't have any for an hour before or after eating - try a herbal tea that aids digestion if you need a drink.

It is good not to drink (anything) with or for awhile after eating as digestion starts in the mouth and if you drink you will inhibit your body's ability to digest properly.

Answer 4

In addition to iron suppliments, you can eat the veggie choices below. I did not filter this list, just copied/pasted.

http://pediatrics.about.com/od/nutrition/a/06_iron_foods.htm
Iron Rich Foods - Foods that are a good source of iron include:
liver
lean red meats, including beef, pork, lamb
seafood, such as oysters, clams, tuna, salmon, and shrimp, etc.
beans, including kidney, lima, navy, black, pinto, soy beans, and lentils
iron fortified whole grains, including cereals, breads, rice, and pasta
greens, including collard greens, kale, mustard greens, spinach, and turnip greens
tofu
vegetables, including broccoli, swiss chard, asparagus, parsley, watercress, brussel sprouts
chicken and turkey
blackstrap molasses
nuts
egg yolks
dried fruits, such as raisins, prunes, dates and apricots

Answer 5

All the deep green Greens(Spinach, Kale, Swiss Chard. Molasses too.

Answer 6

I don't know if you like cereal or not, but there are several of them with high iron content. For instance, Rice Chex has like 50 % DV per serving.

Answer 7

Pumpkin Seeds, tofu, pine nuts, molasses, most beans, prunes, figs and most of the nuts.

Answer 8

If you don't eat meat, there are many minerals and vitamins that you are missing out on. I think that the best thing you can do to make sure you get them is to go to the pharmacy and ask them what muli vitamin would work best for you. Trying to eat the amount of veggies you need everyday will be difficult. The minerals and vitamins that you are missing are EXTREMELY important for your body.

Answer 9

Raisins.

Answer 10

spinach