I have been vegetarian for three months now (lacto-ovo) and I wanted some information about what food contain iron and what foods can help iron absorption? I eat plenty of mushrooms, eggplant and some spinach and I try to eat lots of rice, patatos and carrots is this enough?
The average person requires 18mg of iron per day. Foods that are good sources of iron include: Dried kidney beans, Chick peas. baked potatoes with skins on, raisins, whole enriched grains like whole wheat oats. Calcium blocks the absorption of iron while vitamin c enhances it.
Hello, Taking an Iron supplement with Orange Juice every day helps with Iron absorption. Fruits that have Iron: Mango, Pomegranate, Dates Vegetables: Okra(2%), Cauliflower (2%), Lima Beans(10%), Peas(6%), Broccoli, Edamame, Green Leaves like Spinach(15%), Dry fruits: Raisins(6%), Dates(2%), Almonds(8%), Walnuts(4%) other foods: Pulses like Lentils, Chic peas(10%), Red Kidney beans(8%) If you need more info: 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 Dates or Prunes, ? cup 2.4 I have searched all of the above for my husband, he has anemia with Iron deficiency
Unfortunately, spinach has loads of iron, but is nevertheless not a good source because the oxylates contained in spinach block iron absorption. Other dark leafy greens, like romaine, kale and chard are much better choices. Brocolli is also a good source, as are iron-fortified cereals, enriched bread, pasta, rice, soybeans, dried apricots, chickpeas, and blackstrap molasses. Pair your iron-rich foods with a source of vitamin C to maximize absorption. You also need to know that dairy products may block absorption, which is one more reason to scale back your dairy consumption.
