Build up iron in my blood?

Question

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.)

Based on what I see from luvmykevin, I guess Total Raisin Bran seems like the most positive force in iron replacement...

LJ... I already eat my veggies... I need additional iron & Total Raisen Bran seems like a good way to increase my intake...

Answer 1

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 ½ 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, ½ cup canned 1.6
Chickpeas, ½ cup, canned 1.6
Tofu, firm, ½ cup 1.8
Soy burger, 1 average 1.8 to 3.9*

List of Vegetables Rich in Iron:
Broccoli, ½ cup, boiled 0.7
Green beans, ½ cup, boiled 0.8
Lima beans, baby, frozen, ½ cup, boiled 1.8
Beets, 1 cup 1.8
Peas, ½ cup frozen, boiled 1.3
Potato, fresh baked, cooked w/skin on 4.0
Vegetables, green leafy, ½ cup 2.0
Watermelon, 6 inch x ½ inch slice 3.0

A Sample List of Foods Rich in Iron:

Blackstrap Molasses, one tablespoon 3.0
Dates or Prunes, ½ 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 ¾ cup 3.0
Dark meat Turkey ¾ cup 2.6
Pizza, cheese or pepperoni, ½ of 10 inch pie 4.5 to 5.5

Answer 2

lmfao... raisin bran is not a good source of iron.


why don't you.. eat your fresh fruits and veggies....

spinach is packed to the nines in iron... kale... blueberries... avocados... artichokes....

just drop by the fresh produce section and get a variety of fruits and veggies.. steam them.. eat them raw... you'll get the most out of your minerals doing that.

drink some pomegranate juice too, that's so loaded packed with iron also.

it's all too easy to get iron with your greens.. FRESH of course. canned and frozen the minerals have been 'blanched' out (cooked/boiled out for the freezing process) and prepackaged foods most times those vitamins and minerals are 'added' as nutrients which can be questionable at times.

Answer 3

green leafy vegetables..