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?
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.
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
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.
