What Are Good Foods To Build Up Your Iron?


14 Answers

Anonymous Profile
Anonymous answered
Lean red meats, leafy greens - especially broccoli, kale, mustard a & collard greens, bok choy and legumes.     Greens are prepared by being washed, chopped, and cooked at a simmer for a few hours (crockpot also) with some salt and traditionally bacon or ham bones.  Cheap flavorings are salt pork (fatty side of bacon sold in chunks) ham hocks and necks - non pork eaters can use beef or poultry parts or even powdered (high sodium) ham flavoring seasonings (look in soup or Spanish foods aisles).  The greens can also be cooked in chicken, beef or vegetarian stock alone to have low sodium content.     A 16 oz can of legumes provides 10% Iron for 2,000 cals/day. Cooking dry legumes is similar to cooking greens, pork flavorings are normally used but chicken, beef, seasoning or stocks will also work.  To avoid excess gassiness from the beans, bring dry beans covered with water to a boil, shut off and let sit covered for1 hour.  Drain the beans and rinse well - then cook slowly/crockpot with water and or stock (even beer) until softened.  Add seasonings, Adobe (Spanish garlic, pepper, cayenne onion, cumin mix), chopped cilantro, parsley, onions, green peppers, garlic - whatever suit your taste, can all be added during the last 1/2 hour of cooking.  Tomatoes add ascorbic acid for an extra iron absorption punch.     One way to get a big boost of iron is to cook beef liver with a beef stroganoff mix (packaged or combine mushrooms/mushroom soup, sour cream/plain yogurt, cooking sherry) and serve over egg noodles - I guarentee it won't taste like liver!     Iron and folic acid supplements can be purchased at drug stores, but know that iron supplements do cause constipation, so fiber and water intake should be increased.  Vitamin C (ascorbic acid) is proven to increase iron absorption from all sources.  Just have some high fiber cereal with a glass of watered down citrus fruits/juices with your iron supplement as a good way to increase your iron levels without GI issues.     Please note:  "The role of Vitamin C in Iron absorption: A higher bioavailability of the dietary iron can be achieved by increasing the content of food components enhancing iron absorption (ascorbic acid, meat/fish)". Hallberg L, Brune M, Rossander L., Int J Vitam Nutr Res Suppl. 1989;30:103-8     Since iron is prevalent in our blood, getting the absorbed iron to the rest of our body is achieved by maintaining and promoting good circulation through regular movement and aerobic activity.  Luckily the leafy greens mentioned above promote vascular health assisting in circulation.  Smoking or breathing polluted air reduces the amount of oxygen within the blood and will serve to decrease iron absorption levels.    
Anonymous Profile
Anonymous answered
Brown rice, Cereals, nuts, dry fruits, liver, meat and green leafy vegetables are all rich in iron. In fruits apple has a good iron content. Spinach is also rich in iron although it's not easy for the body to absorb iron from it easily as it contains another substance which makes it difficult. A healthy man needs about 8.7 mg of iron everyday. To exceed that limit can cause you a lot of problems such as constipation, nausea, vomiting and stomach pain. Maintaining a healthy iron intake would ensure making blood cells, which help carry oxygen around the body.
Cindy Thompson Profile
Cindy Thompson answered
Leafy green vegetables like spinach, and kale. Ask your doctor for some prescription iron pills if you are anemic. I had to do this recently. It took some time to get my iron level back up, but it worked.
Anonymous Profile
Anonymous answered
Dark green leafy vegetables. If you live in the Caribbean that would be like callaloo, lettuce and pak choi . Other things that have iron are liver and boiled green bananas.
Kath Senior Profile
Kath Senior answered
Some of the best sources of iron are meats and offal. Chicken liver, for example, contains 12.8 milligrams of iron in just 90g. This contrasts with chicken breast meat, which only contains 1.3 milligrams in the same quantity of cooked meat.

Oysters are a surprising good source of iron if you can afford them ~ 6 oysters will give you 4.5 milligrams of iron. Beef is also high up the list, as are clams and dark turkey meat.

Fortified cereals and breads can contain very large quantities of iron because non-heme iron (the form of iron present in plant foods) has been added to them artificially. A bowl of fortified cereal can provide 18 milligrams of iron.

Other good plant sources that provide iron naturally include soya beans, lentils and other pulses such as beans. Blackstrap molasses provide 3.5 milligrams of iron per tablespoon. Spinach and raisins are also good sources, as is tofu, the fermented product made from soya beans.
d ds Profile
d ds answered
There are many sources of iron that you could use if you are looking for iron rich foods. Per hindered grams, chicken or beef liver has 8.8 mg of iron, cooked beef has 5.5 mg of iron, coked turkey meat has 4.8 mg of iron, sardines have four mg of iron, and tuna fish has 1.2 mg of iron. Other foods, in the raw form that have high iron content are oat flakes, almonds, dried figs, spinach, beans, lentils and dried dates. Vegetables that have high iron content are mustard, beet, turnips, apricots, peaches, prunes, raisins, egg and cereals.
Mark Henry Profile
Mark Henry answered
Eggs, fish and all non kind of non veg stuff provide you loads of iron.
in veg - spinach and all kind of green veggies
Anonymous Profile
Anonymous answered
Red meat has a very high iron content, but you can also eat leafy greens, like spinach.  Broccoli works, too. Certain fish are pretty high in iron as well, like sardines.  Seafood, such as oysters, clams, tuna, salmon, and shrimp, etc.  Beans, including kidney, lima, navy, black, pinto, soy beans, and lentils. And eggs, especially the yolk.
Anonymous Profile
Anonymous answered
Liver, meat sardines kidney, dried peas and beans, dark green leafy vegetables, and dark brown sugar.

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