HealthAliciousNess.com
Top 10 Foods Highest in Iron
Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. The current percent daily value for iron is 18 milligrams (mg). Below is a list of high iron foods. For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron.
| Iron in 100g | 3oz (85g) | 20 Small Clams (190g) |
| 28mg (155% DV) | 24mg (132% DV) | 53mg (295% DV) |
| Iron in 100g | 4oz Serving (113g) | 1 ounce (28g) |
| 23mg (129% DV) | 26mg (146% DV) | 7mg (36% DV) |
| Iron in 100g | 1 cup (227g) | 1 ounce (142 seeds) (28g) |
| 15mg (83% DV) | 34mg (188% DV) | 4mg (23% DV) |
| Iron in 100g | 1 cup (129g) | 1 ounce (18 cashews) (28g) |
| 6.1mg (34% DV) | 7.8mg (43% DV) | 1.7mg (9% DV) |
| Iron in 100g | Yield from 1lb roast (251g) | 3 ounce serving (85g) |
| 3.7mg (21% DV) | 9.3mg (51% DV) | 3.1mg (17% DV) |
| Iron in 100g | 1 cup cooked (179g) | 1 Tablespoon (11g) |
| 3.7mg (21% DV) | 6.6mg (37% DV) | 0.5mg (2% DV) |
| Iron in 100g of Quinoa | 1 cup of Quinoa (118g) |
| 1.5mg (8% DV) | 2.8mg (15% DV) |
| Iron in 100g | 1 cup of Cooked Spinach (180g) |
| 3.6mg (20% DV) | 6mg (36% DV) |
| Iron in 100g | 1 cup grated (132g) | 1 Square (29g) |
| 17mg (97% DV) | 23mg (128% DV) | 5mg (28% DV) |
| Iron in 100g | 1 cup of firm tofu (126g) | 1/4 Block (81g) |
| 2.7mg (15% DV) | 3.4mg (19% DV) | 2.2mg (12% DV) |
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The Top 10 High Iron Foods by Nutrient Density (Iron per Gram)
| #1: Dried Herbs (Thyme, Parsley, Spearmint, Black Pepper, Marjoram) | 124mg (687% DV) per 100 grams | 3.7mg (21% DV) per tablespoon (3 grams) | Click to see complete nutrition facts for Dried Herbs |
| #2: Fortified Cereals | 68mg (376% DV) per 100 grams | 28mg (158% DV) per cup (42 grams) | Click to see complete nutrition facts for Enriched Bran Flakes |
| #3: Cocoa Powder | 36mg (200% DV) per 100 grams | 1.8mg (10% DV) per tablespoon (5 grams) | Click to see complete nutrition facts for Cocoa Powder |
| #4: Spirulina (Dried Seaweed) | 29mg (158% DV) per 100 grams | 2mg (11% DV) per tablespoon (7 grams) | Click to see complete nutrition facts for Spirulina |
| #5: Mollusks (Clams) | 28mg (155% DV) per 100 grams | 24mg (132% DV) in a 3oz serving (85 grams) | Click to see complete nutrition facts for Clams |
| #6: Bran | 19mg (103% DV) per 100 grams | 22mg (122% DV) per cup (118 grams) | Click to see complete nutrition facts for Rice Bran |
| #7: Liver | 18mg (100% DV) per 100 grams | 15mg (85% DV) in a 3oz serving (85 grams) | Click to see complete nutrition facts for Pork Liver |
| #8: Squash and Pumpkin Seeds | 15mg (83% DV) per 100 grams | 4mg (23% DV) per ounce (28 grams or 142 seeds) | Click to see complete nutrition facts for Squash and Pumpkin Seeds |
| #9: Caviar (Fish Eggs) | 12mg (66% DV) per 100 grams | 2mg (11% DV) per tablespoon (16 grams) | Click to see complete nutrition facts for Caviar (Fish Eggs) |
| #10: Sun-Dried Tomatoes | 9mg (51% DV) per 100 grams | 0.2mg (1% DV) per piece (2 grams) | Click to see complete nutrition facts for Sun-Dried Tomatoes |
Other Iron Rich Foods (Non-Heme)
| Artichokes | 3.4mg (19% DV) per 100 gram serving | 5.1mg (28% DV) in 1 cup of slices (119 grams) | Click to see complete nutrition facts for Jerusalem Artichokes | |
| Molasses | 4.7mg (26% DV) per 100 gram serving | 15.9mg (88% DV) per cup (337 grams) | 1mg (5% DV) per tablespoon (20 grams) | Click to see complete nutrition facts for Molasses |
| Sorghum Syrup | 3.8mg (21% DV) per 100 gram serving | 12.5mg (70% DV) per cup (330 grams) | 0.8mg (4% DV) per tablespoon (21 grams) | Click to see complete nutrition facts for Molasses |
| Dried Apricots | 6.3mg (35% DV) per 100 gram serving | 7.5mg (42% DV) per cup (119 grams) | Click to see complete nutrition facts for Dried Apricots | |
| Prunes | 3.5mg (20% DV) per 100 gram serving | 4.7mg (26% DV) per cup (132 grams) | Click to see complete nutrition facts for Prunes | |
| Raisins (Seedless) | 1.9mg (10% DV) per 100 gram serving | 3.1mg (17% DV) per cup (packed) (165 grams) | 0.8mg (5% DV) in a small 1.5oz box (43 grams) | Click to see complete nutrition facts for Seedless Raisins |
| Tempeh | 2.7mg (15% DV) per 100 gram serving | 4.5mg (25% DV) per cup (166 grams) | Click to see complete nutrition facts for Tempeh | |
| Vital Wheat Gluten | 5.2mg (29% DV) per 100 gram serving | 1.5mg (8% DV) per ounce (28 grams) | Click to see complete nutrition facts for Vital Wheat Gluten | |
| Whole Wheat Bread | 2.4mg (14% DV) per 100 gram serving | 1.4mg (8% DV) in two slices (56 grams) | 0.7mg (4% DV) per 1oz slice (28 grams) | Click to see complete nutrition facts for Whole Wheat Bread |
Even More Iron Rich Foods (Heme)
| Beef Lean Chuck Pot Roast | 2.9mg (16% DV) per 100 gram serving | 31.7mg (176% DV) per roast (1095 grams) | 2.5mg (14% DV) per 3oz serving (85 grams) | Click to see complete nutrition facts for Beef Lean Chuck Pot Roast |
| Turkey Meat (Dark) | 2.3mg (13% DV) per 100 gram serving | 2.1mg (12% DV) per pound of turkey (~91 grams) | 3.3mg (18% DV) per cup (140 grams) | Click to see complete nutrition facts for Turkey Meat (Dark) |
| Chicken Leg (Roasted) | 1.3mg (7% DV) per 100 gram serving | 1.2mg (7% DV) per leg (99 grams) | 1.8mg (10% DV) per cup (140 grams) | Click to see complete nutrition facts for Roasted Chicken Leg |
| Chicken Breast (Roasted) | 1mg (6% DV) per 100 gram serving | 0.5mg (3% DV) per breast (52 grams) | 1.46mg (8% DV) per cup (140 grams) | Click to see complete nutrition facts for Roasted Chicken Breast |
| Tuna (Bluefin) | 1.3mg (7% DV) per 100 gram serving | 1.1mg (6% DV) in a 3oz serving (85 grams) | 0.36mg (2% DV) per ounce (28 grams) | Click to see complete nutrition facts for Bluefin Tuna |
| Halibut | 1mg (6% DV) per 100 gram serving | 0.9mg (5% DV) in a 3oz serving (85 grams) | 1.7mg (9% DV) in half a fillet (159 grams) | Click to see complete nutrition facts for Halubut (Atlantic and Pacific) |
| Pork Chops (Loin) | 0.9mg (5% DV) per 100 gram serving | 0.8mg (4% DV) in a 3oz serving (85 grams) | 0.7mg (4% DV) per pork chop (79 grams) | Click to see complete nutrition facts for Pork Loin (Chops) |
| White Tuna (Canned) | 1mg (5% DV) per 100 gram serving | 0.8mg (5% DV) in a 3oz serving (85 grams) | 1.7mg (9% DV) per can (172 grams) | Click to see complete nutrition facts for Canned White Tuna |
| Shrimp (Prawns/Camarones) | 3.1mg (17% DV) per 100 gram serving | 2.6mg (15% DV) in a 3oz serving (85 grams) | 0.7mg (4% DV) in four large shrimp (22 grams) | Click to see complete nutrition facts for Shrimp (Prawns/Camarones) |
Heme Iron vs. Non-Heme Iron
- Non-heme iron comes from plant foods, heme iron comes from animal foods
- Heme iron can be absorbed more effciently by the body
- The body can better regulate absorption of non-heme iron, helping to protect against toxic effects
Factors which Affect Iron Absorption and Retention
- The most important factor is your existing iron level. A low iron level will increase absorption, while a high iron level will decrease absorption. In general, you absorb 10-15% of the iron from foods.2
- Meat proteins will increase the absorption of nonheme iron.2
- Vitamin C will increase the absorption of nonheme iron by as much as 85%.2,3
- Tannins, oxalates, polyphenols, and phytates found in tea and coffee can reduce the absorption of non-heme iron by up to 65%. Black tea reduces absorption more than green tea and coffee.2,3,4
- The following teas and beverages also inhibit iron absorption: Peppermint tea, cocoa, vervain, lime flower, chamomile, and most other herbal teas with polyphenols.4
- Calcium, polyphenols, and phytates found in legumes, whole grains, and chocolate can reduce absorption of nonheme iron.
- Some protein from soy products may inhibit nonheme iron absorption.2
- Calcium, milk, and antacids can inhibit absorption of iron supplements.5
- High fiber foods, such as whole grains, raw vegetables, and bran can inhibit absorption of iron supplements.5
- Foods or drinks with caffeine can inhibit absorption of iron supplements.5
High Risk Groups for an Iron Deficiency
- Menstruating Women - Due to blood loss during menstruation women of child bearing age are at risk of iron deficiency, the greater the blood loss the greater the risk.
- Individuals with Kidney Failure - People with kidney failure, and especially those on dialysis, are at high risk of iron deficiency anemia. This is due to an inability of the kidney to create adequate amounts of the hormone erythropoietin which is necessary for red blood cell creation, and therefore, retaining iron.
- Pregnant and lactating women - A developing fetus requires a high amount of iron, likewise, there is a high amount of iron lost through breast milk after birth.
- Older infants and toddlers
- People with low levels of Vitamin A - Vitamin A greatly helps move iron from storage in the body, without adequate amounts of vitamin A the body cannot regulate iron properly leading to an iron deficiency.
- People with gastrointestinal disorders - Diarrhea, ulcers, and other gastrointestinal disorders and diseases can lead to an inadequate iron absorption.
Recipes High in Iron
Low Sugar Chocolate Banana PuddingVegetarian Kibbeh (Kibet Adas)
Spicey Lentil Cabbage
Split Pea Salad
Spicey Lentil Cabbage
Vegetarian Gumbo with Navy Beans
Pumpkin Soup with Yellow Split Peas
Lentil Soup
Buy High Iron Foods from Amazon.com
Dried Thyme, Dried Parsley, Dark Chocolate, Cocoa Powder, Liver Pâté, Clams, Oysters, Mussels, Roasted Pumpkin Seeds, Squash Seeds, Sesame Seeds, Sesame Butter (Tahini), Caviar, Sun Dried Tomatoes, Sunflower Seeds, Dried Apricots, Dried Kidney Beans, Soybeans (Edamame), Lentils, Lima Beans, Navy Beans, Black Beans, Black Eyed Peas, Molasses, Firm Tofu, Spinach, Seedless Raisins, Organic Grass Fed Chuck Roast Beef, Dark Turkey Meat, Bluefin Tuna, Fresh Halibut, Pork Chops, Canned White Tuna, Shrimp, Split Peas
Warnings
- Liver, clams, oysters, mussels, caviar, and shrimp are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
- Dark Chocolate, Pumpkin Seeds, Squash Seeds, Sesame Seeds, Dried Apricots, and Molasses are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
Comments.
| Name: | Anoti Sol Osita |
| Location: | Nigeria |
| Subject: | Foods in Nigeria that contain Iron with Less Cholesterol |
| Most of the foods or recipes mentioned are mostly found in Europe and in the Americas. Any sugestion for Western Africans, especially Nigeria? Thank You. | |
| Posted on 2011-04-21 01:09:32 |
| Name: | HealthAliciousNess |
| Subject: | RE: Foods in Nigeria that contain Iron with Less Cholesterol |
| Hi Anoti, thanks for your question. How about focus on eating beans and lentils? Lima beans, Navy beans, Black beans, and Pinto beans are all high in iron. What kind of beans do you have in Nigeria? You can also try eating more cooked spinach, which is low in cholesterol, and promotes heart health. If you must eat meat, go for lean beef, which is high in iron. Be sure to pick cuts without any fat so you do not eat any cholesterol. If it is available, eat dark chocolate, which is very high in iron, and a cholesterol lowering food. | |
| Posted on 2011-04-21 03:11:21 |
| Name: | Pani |
| Location: | Lodon |
| Subject: | Cocoa-Iron |
| Does cocoa interfere with iron absorbtion? | |
| Posted on 2011-05-06 15:02:13 |
| Name: | HealthAliciousNess |
| Subject: | RE: Cocoa-Iron |
| Hi Pani, thanks for your question. The short answer is that the polyphenols in dark chocolate (cocoa) have been shown to inhibit some iron absorption, however, you still absorb iron from dark chocolate. The long answer is that nutrient absorption is complex, and there are many factors affecting absorption of iron which are different for everyone. The polyphenols in chocolate (and other plant foods) which inhibit some iron absorption also carry a lot of health benefits. Further, iron from plant foods like dark chocolate and spinach has been shown to better regulate iron absorption than iron from animal foods. This regulation helps to prevent iron toxicity and related health problems from too much iron in the blood. Iron from plant foods, even those with polyphenols, is recommended over iron from animal sources. | |
| Posted on 2011-05-08 19:29:09 |
| Name: | Jennifer |
| Location: | Tampa, FL |
| Subject: | Why hasn't this been mentioned? |
| An excellent source of iron is farina. I suppose its not as common as the mentioned items but its quite healthy and can be flavored accordingly. Its available in most grocery stores and/or health food stores. If you like oatmeal, you should definitely give farina a try. | |
| Posted on 2011-05-11 18:44:49 |
| Name: | Jay |
| Location: | US |
| Subject: | Excess Iron is Detrimental to Longevity |
| Iron in cellular lysosomes generate hydroxyl radicals which utimately leads to formation of lipofuscin. Search www.pubmed.gov for "lysosome iron". | |
| Posted on 2011-05-20 21:18:00 |
| Name: | Anonymous |
| Subject: | Beef and Iron |
| Beef is high in iron. Why did you not list it? Most of your list is not heme iron, and therefore, second rate sources. For this nutrient, beef is essential. | |
| Posted on 2011-06-28 21:07:41 |
| Name: | HealthAliciousNess |
| Subject: | RE: Beef and Iron |
| Thanks for your comment. Beef is listed under the additional tables below the top 10 list. If you look at the values you will see that beef is actually not that high in iron compared with other sources. People have their own opinions on whether plant (non-heme) vs. animal (heme) iron is more healthy. Both heme and non-heme sources of iron are listed in this article. | |
| Posted on 2011-06-29 07:30:49 |
| Name: | Kirsty |
| Location: | Morocco |
| Subject: | Thanx |
| Who would have thought dried herbs, a surprise. Here in Morocco 'Zatar' is a thyme used for tea when one has a cold. Spearment and wormwood (usually fresh) are regularly used for tea. So how much iron do you think comes out from herbs in tea? Thanx | |
| Posted on 2011-07-05 08:18:37 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron and Tea |
| Hi Kirsty, thanks for your question. Unfortunately most of the iron would remain in the dried herb with very little of it entering the tea. Further, the tannins found in some non-herb black or green teas can inhibit iron absorption. Despite this fact herb teas are a great low calorie drink that are good for your health. Further dried herbs are an extremely nutrient dense food appearing on most of the top 10 nutrient density lists of HealthAliciousNess. | |
| Posted on 2011-07-05 09:11:52 |
| Name: | Marlene |
| Location: | Montreal |
| Subject: | Anemia |
| Is "anemia" a synonym for "low iron" ? | |
| Posted on 2011-07-08 15:05:44 |
| Name: | HealthAliciousNess |
| Subject: | RE: Anemia |
| Hi Marlene, thanks for your question. Anemia is defined as having inadequate levels of blood or hemoglobin in the body. Common symptoms of anemia include weakness, fatigue, tiredness, the inability to concentrate, and even heart palpitations. Even though low iron levels can cause anemia, having anemia does not mean that your iron levels are low! Anemia can also be caused by a deficiency in vitamin B12, a deficiency in folate (vitamin B9), and a variety of other conditions. In short, anemia does not necessary indicate low iron levels. | |
| Posted on 2011-07-08 17:30:01 |
| Name: | Juvilyn Bautista |
| Location: | Philippines |
| Subject: | Calcium |
| Does calcium decrease absorption of iron? | |
| Posted on 2011-07-16 17:12:38 |
| Name: | HealthAliciousNess |
| Subject: | RE: Calcium |
| Hi Juvilyn, thanks for your question. There is evidence that calcium decreases iron absorption, however, this is more from calcium supplements than eating high calcium foods. It seems the more calcium you eat the less iron you absorb. You can avoid this problem by eating calcium 2 hours before, or 2 hours after you eat high iron foods. | |
| Posted on 2011-07-16 17:31:11 |
| Name: | Jay G |
| Location: | Washington DC |
| Subject: | Hemochromatosis |
| Any advice on how to put a diet together wiht this problem so I can reduce my iron count. I also can eat gluten so that makes it more complicated. Thanks. | |
| Posted on 2011-07-22 06:32:12 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemochromatosis |
| Hi Jay, thanks for your question. Your body can better regulate iron absorption from plant (non-heme) sources, so cutting back, or eliminating, animal foods can help maintain your blood iron at normal levels. Further, vitamin C enhances iron absorption. Cutting back on foods high in vitamin C may help reduce iron absorption. If you have iron stored in your body vitamin A foods can help to remove it from storage and lower your iron levels. | |
| Posted on 2011-08-02 10:26:54 |
| Name: | Reece |
| Location: | Texas |
| Subject: | Spinach |
| Hi. I'm somewhat confused with spinach. Overall, it is an excellent source of iron, but I have read that the oxalates in spinach actually carry iron away from the body. Also, spinach is high in calcium, as well. So wouldn't the presence of the two interfere with absorption of each other? | |
| Posted on 2011-08-15 10:37:48 |
| Name: | HealthAliciousNess |
| Subject: | RE: Spinach |
| Hi Reece, thanks for a great question. As stated in a post above, most of the interference from calcium comes only when consuming calcium supplements, and not from natural sources of calcium, like spinach. Further, while spinach contains oxalates which do inhibit absorption of iron, spinach also contains vitamin C which promotes absorption of iron. Basically, you will still absorb iron from spinach, and like all plant sources of iron, it will not be absorbed as efficiently as meat sources, but will be better regulated by your body and will still be a good source of iron. | |
| Posted on 2011-08-15 10:42:52 |
| Name: | Tsholofelo |
| Location: | Botswana |
| Subject: | Iron and Vitamin C |
| Hi I am currently eleven years old. I lack iron and vitamin c, any advice on what i should eat? | |
| Posted on 2011-08-21 09:04:04 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron and Vitamin C |
| Hi Tsholofelo, thanks for your question. You should focus on eating fruits and vegetables high in iron since fruits and vegetables are also high in vitamin C. Particularly try eat more dark leafy green vegetables like spinach, and kale. Also, try to eat more lentils like peas, split peas, and lentils. Click here for a recipe of pumpkin split pea soup where you can replace the pumpkin with other vegetables like spinach. Hope that helps, remember every little bit counts. | |
| Posted on 2011-08-21 10:24:14 |
| Name: | Hope |
| Location: | Gaborone |
| Subject: | Fruit or Vegetable with the Most Iron And Vitamin C? |
| Hi, I'm asking for just one fruit or vegetable that has the MOST iron and vitamin C. | |
| Posted on 2011-08-21 22:11:11 |
| Name: | HealthAliciousNess |
| Subject: | RE: Fruit or Vegetable with the Most Iron And Vitamin C? |
| Hi Hope, thanks for your question. The one fruit or vegetable with the most vitamin C is raw spinach. Raw spinach has more vitamin C than cooked spinach, so try make sure it is uncooked raw spinach. | |
| Posted on 2011-08-22 06:51:31 |
| Name: | Elizabeth Smith |
| Location: | United States |
| Subject: | Thanks!!! :) |
| Wow!!! I just wanted to say thank you for all of the wonderful information you have on iron. It has helped me a lot. Thanks so much! | |
| Posted on 2011-09-20 09:51:09 |
| Name: | Laurie |
| Location: | Edmonton,Alberta Canada |
| Subject: | Extremely Low Iron |
| I have extremly low Iron, my number is only at 3 for Feritin. I was doing transfusions of just iron, but I am looking to put together a meal plan high in Iron can you please help? | |
| Posted on 2011-09-27 13:26:36 |
| Name: | HealthAliciousNess |
| Subject: | RE: Extremely Low Iron |
| Hi Laurie, thanks for your question and sorry to hear of your low iron. Maybe instead of a meal plan, you should incorporate high iron foods in a new way. For example, sprinkle dried oregano on all your salads, sauces, sandwiches, and soups. Buy and eat more dark chocolate. At least 80% cacao. Liver is high in cholesterol, but will get your iron numbers up, try pâté on a sandwich, or buy some liver sausages. Clam chowder is also high in cholesterol, but maybe try eat it once a week. Snack on pumpkin and squash seeds, try using tahini (sesame butter) instead of peanut butter. Further, eat foods high in vitamin C as these help your body absorb iron. Has your health provider given you any insight to this issue? Your low iron level may not be able to be corrected by diet alone and you should consult with your health provider to be sure what exactly is causing your low iron levels. | |
| Posted on 2011-09-27 13:46:02 |
| Name: | Greg |
| Location: | Cornwall UK |
| Subject: | Hemochromatosis |
| I am trying to get my head around this newly diagnosed condition. At the head of this article, it states that vitimin a helps move iron from storage in the body, but later messages say that vitimin a is used to store iron in the organs. Too much iron has given me diabetis. I am to be bled weekly to reduce my iron level. It is further stated that we need iron to feed our red cells and give us energy, I have to much iron, but am always tired? I am not certain what I can do to help myself, any advice welcomed. | |
| Posted on 2011-10-01 16:44:53 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemochromatosis |
| Hi Greg, thanks for your comment and question. To clarify, vitamin A helps regulate iron in the body. A deficiency of iron in the blood could suggest that iron is stuck in storage in the liver and vitamin A is needed to help release this iron to bring levels back to normal.2 From the point of view of having too much iron, vitamin A would help get iron out of your liver, but only if the iron level in your blood falls. Basically vitamin A helps regulate the level of iron in your blood by freeing it out of storage. The best thing you can do right now is to become vegan and cut all animal foods: meat, dairy, eggs, etc...This is because iron is more efficiently absorbed from animal based foods and the body can not regulate iron from animal foods as well as it can from plant foods. Further, even though proper levels of iron are needed to ensure good energy levels, fatigue and tiredness are symptoms of having too much iron. You can find more information about high iron levels (Hemochromatosis) at the pubmed page on the subject. | |
| Posted on 2011-10-01 18:58:54 |
| Name: | Denise |
| Subject: | Needed quick iron rich food information |
| Thank you for such a comprehensive nutritional site. I found my information quickly and can make diet changes immediately. Be well! | |
| Posted on 2011-10-04 08:14:37 |
| Name: | Kevin |
| Subject: | How much is too much iron from juicing and eating? |
| I am thankful I found this site, because I have been organic juicing produce for a month, and have developed new symptoms (health is messed up from possible M.S/brain lesions). Anyway, so I had an online naturopath tell me I could be iron deficient, and another told me I could have too much iron because I have been juicing 1 beet or 1/2 beet daily with other veggies (carrots, parsley, kale, collard green),and eating some iron type foods - dried apricots, brown rice, pumpkin seeds, sunflower seeds. So, now I am concerned. I do try to balance my mostly vegan diet. I know beets are potent, that's why I dont do much of them, so I doubt I did enough to do damage. Now I'm even worried about juicing parsley, kale. Thank you. | |
| Posted on 2011-10-06 18:22:49 |
| Name: | HealthAliciousNess |
| Subject: | RE: How much is too much iron from juicing and eating? |
| Hi Kevin, thanks for your question. It is unlikely that your juicing has caused you to have high iron levels. This is because the body can effectively regulate iron absorption from fruits, vegetables, and other plant sources. Further, if you had high levels of iron your might experience nose bleeds or diarrhea. If you are feeling weak or anemic, there is a chance that you have iron deficiency, or perhaps a deficiency in vitamin B12 since you are vegan. If you can, get your blood tested for iron content. | |
| Posted on 2011-10-07 14:59:17 |
| Name: | Zoe |
| Location: | U.S. |
| Subject: | How much iron each day? |
| I am having symptoms of anemia, and I believe it is due to iron deficiency. I am a vegetarian, I eat cheese and milk but rarely eggs. I am also going through a growth spurt. (Although I know it is not due to blood loss, I have not yet begun menstruating). When I think about it, I have a diet very low in iron, and in the past couple of days, I have been feeling terribly tired and having trouble concentrating at school. Today I started taking an over-the-counter, slow-release iron supplement. It is 45mg (from 143mg ferrous sulfate), and the dosage is 1 per day. I was wondering if that was too little or too much for someone my age and size if I think I am iron deficient?(13 year old girl, roughly 100 pounds) I also wanted to know how much iron I should be eating daily, because I want to include more iron-rich foods in my diet along with the iron supplement, but I don't want to end up with too much iron. Thanks! | |
| Posted on 2011-11-07 22:42:21 |
| Name: | HealthAliciousNess |
| Subject: | RE: How much iron each day? |
| Hi Zoe, thanks for your question. According to the U.S. Office of Dietary Supplements the percent daily value of iron for a girl your age is 8mg. So the supplement you are taking is definitely providing more than enough iron. It would probably be best to focus on getting iron from vegetarian sources like dark chocolate, sesame butter, or fruits and vegetables high in iron. Please note that too much iron can be harmful to your health. Also, as you are a vegetarian, there is a chance that your anemia is caused by a deficiency in vitamin B12. Try eating more vegetarian sources of vitamin B12. Also, consider consulting your health care provider if your symptoms get worse, or do not improve soon. | |
| Posted on 2011-11-07 22:50:34 |
| Name: | Kathy |
| Location: | New Mexico |
| Subject: | Hemochromatosis and Diet |
| I was just diagnosed with Hemochromatosis. Normal range is 20 - 288. My level is 591! I have been advised to eliminate all iron rich foods/drinks, take Lactoferria and Liver Maintenance. Also, to donate blood - re-check in 3 weeks. I trust my nutritional consultants completely. Do you have any other advise or information? | |
| Posted on 2011-11-11 23:38:54 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemochromatosis and Diet |
| Hi Kathy, thanks for your question. In addition to your current lifestyle changes, you may also consider becoming vegan, since absorption of iron is better regulated from plant foods. Do you know what has caused your Hemochromatosis? Is it diet alone? Finding out the cause will be essential to getting your iron levels back to normal. Hemochromatosis can have a genetic compenent. Ask your relatives if any of them have had similar symptoms and what they did to get better. Hope that helps. | |
| Posted on 2011-11-12 09:08:27 |
| Name: | Sonia |
| Location: | UK |
| Subject: | Low Ferritin Levels |
| After childbirth in 2010 I ended up with a blood transfusion due to blood loss. My hb is now 12.8 however my iron stores (ferritin) is 18. I'm due to give birth again in 3 months and the doctors would like to see my ferritin levels at 70 in case of any further blood loss. I'm a strict vegetarian (no meat, fish, or eggs) however do drink milk and eat cheese. Can you suggest any foods in particular that will increase my ferritin levels within 12 weeks? Will a glass of fresh orange and spinach juice do the trick? | |
| Posted on 2011-11-15 20:25:56 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low Ferritin Levels |
| Hi Sonya, thanks for your question. First to clarify, ferratin is a protein that attaches to iron in your body and therefore can be used to measure iron stores in your body. Ferratin is ubiquitous and plentiful in your body, so when you ask to boost your ferratin levels you are really talking about increasing your iron stores. 12 Weeks is a good time frame to boost your iron stores with food, however, please note that the amount of iron you absorb can also depend on genetic factors. Even though you are vegetarian, iron is more effeciently and effectively absorbed from animal foods. If you are willing to make an exception to eat shellfish, this will likely be the fastest way to boost your iron levels. However, many vegetarian options also exist, consider eating more dark chocolate, sun dried tomatoes, and dried apricots, in addition to your orange/spinach juice. Here also is a list of fruits and vegetables high in iron. Hope that helps and good luck increasing your iron levels! | |
| Posted on 2011-11-15 20:25:56 |
| Name: | Aliana |
| Location: | Hawaii |
| Subject: | Can being anemic cause a miscarriage? |
| Hi, I recently had a miscarriage at 5 weeks and my OB found out I was anemic, could this have caused a miscarriage to the unborn fetus? Is there anything I could do for the future of a successful pregnancy? Thanks. | |
| Posted on 2011-11-20 18:54:59 |
| Name: | HealthAliciousNess |
| Subject: | RE: Can being anemic cause a miscarriage? |
| Hi Aliana, sorry to hear of your loss. The causes of miscarriages are unknown and it is unlikely that your anemia caused the miscarriage. What is more likely is that your pregnancy lead to your anemia. That said, preventing your anemia for the next time is certainly the right thing to do, and will only increase your chances of having a successful pregnancy. Increase your intake of foods high in iron, vitamin B12, and folate (vitamin B9). Hope that helps and best wishes for the future. | |
| Posted on 2011-11-22 21:23:40 |
| Name: | Nethma |
| Location: | Sri Lanka |
| Subject: | An Egg Per Day |
| Hello, I do not eat meat or fish but I take 3 cups of milk tea and 1 egg per day. So I just wanted to know is it ok to get an egg per day as it contains lots of cholesterol? Is it good to take milk (powdered) with tea? Thank you. | |
| Posted on 2011-12-16 17:01:06 |
| Name: | HealthAliciousNess |
| Subject: | RE: An Egg Per Day |
| Hi Nethma, thanks for your question. If you do not eat any other animal products and only eat 1 egg per day, then it is unlikely you will experience cholesterol problems. This is true only if you do not eat butter, or any other high cholesterol foods. That said, neither eggs, nor powdered milk are a good source of iron. You would be better trying to get iron from beans, lentils, and dark leafy greens like spinach. | |
| Posted on 2011-12-16 17:01:06 |
| Name: | Jisang |
| Location: | Thimphu |
| Subject: | Heavy Bleeding during Menstruation |
| I am a pure vegetarian women, one day when I was in office I became unconscious and hospitalized for few days. I was bleeding heavily the past few days before this incident. The doctor told me I had low BP and my body contained less blood. They told me to eat iron rich food items. So, can you kindly suggest me what type of food items are best for a pure vegetarian women like me to improve my blood volume? And also tell me what caused me to bleed heavily during my period? Is heavy bleeding a serious issue for me? Please tell me how to stop this problem? | |
| Posted on 2012-01-16 01:15:49 |
| Name: | HealthAliciousNess |
| Subject: | RE: Heavy Bleeding during Menstruation |
| Hi Jisang, thanks for your questions and sorry to hear of what happened. Dried herbs, dark chocolate, sesame seeds, squash seeds, or sun flower seeds are all excellent vegetarian sources of iron. Also consider beans, lentils, tofu, spinach, kale, and any other non-heme source of iron. There is also a list of fruits and vegetables high in iron. The amount you bleed during menstruation can depend on a variety of factors including your genetics and hormones. If you experience heavy bleeding for several consecutive months, your health care provider can perform tests to identify the cause, however, in some cases, it is simply genetic. Keep eating high iron foods, and also be sure you consume enough milk, yogurt, eggs, and other vegetarian sources of vitamin B12, as well as high folate foods to prevent anemia. Good luck! | |
| Posted on 2012-01-18 21:05:24 |
| Name: | Nancy Dyer |
| Location: | Prague, Czech Republic |
| Subject: | Iron levels in Egg Yolk |
| Hello, Regarding your last comment that eggs are not a good source of iron, I wonder if you could expand as I have previously heard that egg yolk is one of the best sources of iron. I have also heard of people being recommended to have Guinness due to the high level of iron it contains - what are your thoughts on it? Thank you in advance, Nancy. | |
| Posted on 2012-01-18 21:25:55 |
| Name: | HealthAliciousNess |
| Subject: | Iron levels in Egg Yolk |
| Hi Nancy, thanks for your questions. Looking at the nutrition facts for egg yolks and eggs you can see that a large egg yolk provides 0.5mg (3% DV) of iron, and a large whole egg provides 0.9mg (5% DV) of iron. A single table spoon of dried thyme, by contrast, will provide 3.7mg (21% DV) of iron. There is no analysis available for the iron content of Guinness Beer, but given that the nutrition facts for regular beer only yields 0.07mg (0% DV) of iron, it is unlikely that Guinness is a good source of iron. | |
| Posted on 2012-01-18 23:31:32 |
| Name: | Lisa |
| Location: | UK |
| Subject: | Iron and Calcium |
| Hi there, I have recently been informed that I am not eating enough iron and calcium. I don't really eat meat (I'm not a vegtetarian but I like to keep a slim figure and so prefer chicken, fish, and vegetarian dishes to meat for that reason). I am looking for low calorie foods which would provide a lot of iron and calcium. Could you help? Thanks. | |
| Posted on 2012-01-28 23:55:56 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron and Calcium |
| Hi Lisa, thanks for your question. The best low calorie foods for both iron and calcium are dried herbs and dark leafy greens. One cup of cooked spinach will provide 36% DV of iron and 24% DV of calcium for just 42 calories. One cup of cooked kale will provide 9% DV of calcium and 7% DV of iron at just 36 calories. If you make a lot of bean dishes or stews, trying added a tablespoon of dried thyme. This will add 27% DV of iron and 8% DV of calcium for just 11 calories. You can see the complete nutrition facts for these foods here. For more food ideas try using the nutrient ranking tool. | |
| Posted on 2012-01-29 02:34:30 |
| Name: | Roni |
| Location: | Israel |
| Subject: | Coumadin and foods, excepting green vegetables |
| I am taking coumadin and not allowed to eat green vegetables. What can I take to increase my iron supply, which is low? | |
| Posted on 2012-02-01 15:52:42 |
| Name: | HealthAliciousNess |
| Subject: | RE: Coumadin and foods, excepting green vegetables |
| Hi Roni, thanks for your question. When you are taking Coumadin, you need to avoid foods high in vitamin K, since vitamin K causes blood to coagulate and counteracts the affect of Coumadin. Most foods high in vitamin K are green vegetables, but not all, so be sure to limit your intake of vitamin K. As for iron, you can eat roasted sesame seeds (also tahini), sunflower seeds, dried apricots, olives, and Jerusalem-artichokes (but not Globe or French artichokes). If you eat meat then eat shell fish (oysters, clams), and octopus should be fine, but check nutrition facts of each type of fish/meat before eating to be sure. For more ideas you can use the nutrient ranking tool to find foods with the highest iron to vitamin K ratio. You can also talk to your doctor about taking an iron supplement. | |
| Posted on 2012-02-01 21:48:33 |
| Name: | G |
| Location: | New Jersey |
| Subject: | Iron Cookware? |
| My folks always cooked with iron cookware and used to say it increased their iron intake. It sounds logical. What's your take? Trying to increase my one year old's intake of iron since it's been low (and mine - we're vegetarian). Trying to get it from all angles... | |
| Posted on 2012-02-08 21:36:47 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron Cookware? |
| Hi G, thanks for your question. At least one study supports that cooking with iron cookware increases iron content of foods and iron absorption. This is especially true for acid liquid like applesauce and spaghetti sauce. This webpage has more information on iron increases from iron cookware. | |
| Posted on 2012-02-09 06:00:56 |
| Name: | Lee |
| Location: | Australia |
| Subject: | Dried vs fresh |
| Hi, Are the iron levels the same, when herbs are fresh? If not, can you tell me how they increase with drying? Fascinating! I use lots of fresh herbs, but not many dried. Thanks. | |
| Posted on 2012-02-14 20:21:13 |
| Name: | HealthAliciousNess |
| Subject: | RE: Dried vs fresh |
| Hi Lee, thanks for your question. The concentration of iron increases in dried herbs because they don't have the same water content of fresh herbs, and therefore, weight less, and contain more iron gram per gram. In general dried foods will concentrate nutrients, with a few exceptions, like vitamin C. Look at the nutrition comparison of a teaspoon of fresh time vs a teaspoon of dried thyme to get more detail. Basically, it would be good to add more dried herbs to foods when you can, while maintaining your current consumption of fresh herbs. | |
| Posted on 2012-02-15 16:57:54 |
| Name: | Selma |
| Location: | UK |
| Subject: | Ferritin Levels |
| I understand that Ferritin levels can be low, but the health service will record this as 'low normal', and not act with regard to nutrition/supplements, yet many women of menstruating age, have very low levels of ferritin. (A female friend who is a psychiatrist, and was herself, low in ferritin, conducted some research and discovered that many women are erroneously diagnosed with depression, but if their nutritional requirements are addressed, they are fine. This advice would apply to many ailments i.e. address ones nutrition, treat the cause, not the symptoms). I currently have menorrhagia, brought on by long term stress. I eat a healthy diet, rich in heme & non-heme iron. I now take Ferrous gluconate 1 x 300mg per day, (prescribed by my doctor), and this has had a marked positive effect on my energy/stamina/sleep. I take Cod Liver Oil, with added Vitamins A, D & E in the morning, with breakfast (from a bottle, far more economical than capsules), and have Magnesium OK tablet and Evening Primrose capsule at lunchtime, and take the Ferrous Gluconate with an evening meal, taking care not to have calcium/dairy rich food, with it, as this can inhibit absorption of iron. Also - many foods are high in specific vitamins/minerals, but that does not mean that they are readily absorbed. | |
| Posted on 2012-02-17 19:32:05 |
| Name: | Sara |
| Location: | Thailand |
| Subject: | Hemoglobin and Pregnancy |
| Im 22 and I'm trying to concieve. My hemoglobin level is 10.6. Do low hemoglobin levels prevent conception? | |
| Posted on 2012-03-09 13:08:51 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemoglobin and Pregnancy |
| Hi Sara, thanks for your question. Currently there are no studies or data to suggest that low hemoglobin levels will affect your chance of pregnancy. However, you do want to be sure to have normal hemoglobin levels (12.1 to 15.1 gm/dL) to ensure proper transport of oxygen and proper development of your child once you do become pregnant. Eat more iron rich foods and try to get your level up! | |
| Posted on 2012-03-09 13:15:08 |
| Name: | Minoo |
| Location: | California |
| Subject: | Hemoglobin and wine |
| Hi, I was wondering if drinking wine can prevent the absorbance of iron in my body? I am 56 years old, with an iron level of 11.9. Thanks. | |
| Posted on 2012-03-16 15:04:52 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemoglobin and wine |
| Hi Minoo, thanks for your question. Wine contains polyphenols which some studies have suggested may inhibit iron absorption. This study suggests that red wine inhibits more iron than white wine, but in the end, concludes that drinking wine does not have any significant effect on iron levels. Basically, wine is probably not the reason you have slightly low iron levels. Tea and coffee however may inhibit iron absorption. If you drink tea or coffee you may consider cutting back on your consumption. If you are not vegetarian eat more heme (meat) sources of iron which can be more effectively absorbed by your body. Hope that helps. | |
| Posted on 2012-03-17 01:02:51 |
| Name: | Anon |
| Location: | Australia |
| Subject: | Low Iron |
| Hi... I was wondering what foods are best for me since my iron levels are on 3...and I don't eat any meat except for chicken and occasionally tuna....Im 14 years old and I udnerstand that having iron this low is not generally 'normal'? | |
| Posted on 2012-03-17 14:50:17 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low Iron |
| Thanks for your question. Do you have any symptoms of anemia or iron deficiency like weakness and fatigue? It seems your iron level is quite low. If you are willing to change your diet try to eat shellfish like clams and oysters. Animal food sources are more effective sources of iron, but you can also try some of these fruits and veggies highest in iron. Lastly, you may also consider an iron supplement. | |
| Posted on 2012-03-17 14:50:17 |
| Name: | Sonja |
| Location: | OC CA |
| Subject: | Low ferritin iron and hypothyroidism |
| Thank you for your article and time. Is there a relationship between hypothyroidism and ferritin levels? | |
| Posted on 2012-03-25 18:46:50 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low ferritin iron and hypothyroidism |
| Hi Sonja, thanks for your question. One study suggests that iron deficiency anemia can impair the function of thyroid hormone, however, there are not any other studies to suggest a relationship between low ferritin levels and hypothyroidism. Further, if you are taking thyroid hormone, the Library of Medicine suggests you should not take any iron supplements as well as fiber, calcium, multivitamins, aluminum hydroxide antacids, colestipol, or medicines that bind bile acids. Given this fact, it is unlikely that there is any significant relationship between low ferritin levels and hypothyroidism. | |
| Posted on 2012-03-25 21:53:28 |
| Name: | Myrna Loucks |
| Location: | Cornwall, ON Canada |
| Subject: | Low Iron |
| Recent bloodwork showed my iron level was 6. The range is 11-300. I am concerned because of upcoming surgery. They recommend 1 or 2 infusions of iron. Any drawbacks with this? Could I not increase levels sufficiently with high iron food sources? Comments appreciated. | |
| Posted on 2012-03-30 14:27:34 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low Iron |
| Hi Myrna, thanks for your question. Whether or not you can increase your iron level from foods depends on a variety of factors, including if you have a gastrointenstinal disorder, or some other condition that prevents you from absorbing iron and maintainings iron stores. You can talk to your doctor about postponing your surgery and try to eat high iron foods from animal or (heme) sources, especially liver and clams, to see if you can get your levels up in a 1-2 month period. According to this study the iron infusion does have drawbacks including possible allergic reactions, nausea, severe diarrhea, metallic taste, moderate hypotension, and local phlebitis (inflammation). It would be worth trying a supplement or the dietary route first if you can. | |
| Posted on 2012-03-30 16:07:51 |
| Name: | Donna |
| Location: | St. Lucia |
| Subject: | Low iron and intake levels |
| Hello, thank you for the useful information. Recently both my son and myself tested for low hemoglobin and the doctor suggested increasing iron intake. I searched the web and found out that for a 4 year old he should get 10mg a day. My questions is: since his levels are low, would 10mg be enough or should he be taking more until the hgb is normal? Also, I understand that if he consumes 10mg of iron this does not mean that he actually absorbed the whole 10mg, is that correct? The doctor suggested a multi vitamin with iron. I found one organic children multi vitamin which has 9mg and I plan to give him red meat, chicken, spinach, dark chocolate etc at qty which he will take, like all children his age, sometimes he eats more and sometimes less so I figure the chewable tablet will at least cover the 9mg on days that he won't eat the meat. What do you think? I do not want to give him too much but my logic tells me that if he is deficient then he should be getting more than the reccomnded amount until his levels are back to normal...is this correct? | |
| Posted on 2012-03-30 16:16:08 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low iron and intake levels |
| Hi Donna, thanks for your question. You are right that not all the iron listed in nutrition facts will be absorbed (bioavailable) and it is ok to give your son foods that have more than 10mg of iron. It should be noted that iron in high doses can be dangerous, especially from supplements. However, iron is well regulated by the body, and excess iron is typically stored, thus, giving your son more than the percent daily value (DV) will help build his iron stores. Focus on giving him sources of iron from animal foods like liver, tuna, or beef as these heme sources are more easily absorbed into the body. When your son's iron levels improve you will want to give him more spinach and dark chocolate as the iron from those non-heme sources will be better regulated by his body, reducing his chances of having high blood iron levels. | |
| Posted on 2012-03-30 16:27:01 |
| Name: | Donna |
| Location: | St. Lucia |
| Subject: | Spinach |
| Thank you for the answer. I have further questions if you don't mind. Do you know the amount of iron in mg per ml of juiced spinach? Would the juice of raw spinach contain as much iron as the whole leaf or cooked spinach? Would mixing spinach juice with apple juice or honey be a good idea? Thank you again for the useful information. | |
| Posted on 2012-03-31 12:11:43 |
| Name: | HealthAliciousNess |
| Subject: | RE: Spinach |
| Hi Donna, more questions are always welcomed. It is difficult to know the amount of iron that would be retained in spinach juice and would depend on how filtered or strained the spinach juice is. In general, cooked spinach contains more iron gram per gram than raw spinach. This is because cooked spinach has less water than raw spinach, and mixing in purreed cooked spinach will likely provide more iron. Apple juice and honey is an interesting strategy and should be fine. You might also try mixing spinach juice with orange or strawberry juice, as both fruits are high in vitamin C, and vitamin C can help enhance iron absorption. Hope that helps. | |
| Posted on 2012-03-31 12:22:13 |
| Name: | Myrna |
| Subject: | Things Affecting Iron Absorption |
| I've recently had my iron show a low reading of 6 and wonder if my drinking lots of coffee and tea daily affect my iron levels. If it does have a negative effect, is it the caffeine that is found in these two drinks? Would sodas have the same effect? I don't drink more than 1 soda a week but I've developed a bad habit of drinking between 6 and 8 cups a day. Appreciate hearing your comments. | |
| Posted on 2012-04-01 12:57:36 |
| Name: | HealthAliciousNess |
| Subject: | RE: Things Affecting Iron Absorption |
| Hi Myrna, thanks for your question. According to this study tea can lower iron absorption by 65% and coffee by 35%. This is not because of the caffeine in these drinks, but because of the polyphenols, phytates, and tannins.ref Interestly the same study found that orange juice (due to vitamin C) can increase absorption by 85% and sodas can slightly increase absorption. However, due to the high sugar content in sodas, you may want to reduce your soda consumption. Hope that helps. | |
| Posted on 2012-04-01 13:21:32 |
| Name: | Ava |
| Location: | Fayetteville, AR |
| Subject: | Heme comment... |
| Heme foods are HIGHER in iron, they absolutely are not "better absorbed" by the body, the opposite is true in fact. Non-heme foods (natural foods)are much better absorbed by the body so even though they are in smaller amounts they are "better" irons than Heme iron foods are. It is an annoyingly clingy myth that vegetarians and vegans are more prone to anemia because of this heme vs non heme thing- studies have shown they do NOT have a statistically higher incidence and non-heme irons are certainly better absorbed/processed by the body! | |
| Posted on 2012-05-11 15:51:56 |
| Name: | HealthAliciousNess |
| Subject: | RE: Heme comment... |
| Hi Ava, thanks for your comment. It can be said that non-heme sources are better absorbed in terms of being better regulated, however, this article claims that heme sources are absorbed at 15%-35% while non-heme sources are absorbed at 2%-20% of the iron content. The Office of Dietary Suppelements echos that heme sources have a higher absorption rate. Part of the reason for the lower absorption from non-heme sources might be because the body does not need more iron and can better avoid absorbing iron from non-heme plants. You are also right to say that vegans and vegetarians need not be at risk of iron deficiency as long as they take care of their diet, and also that non-heme sources of iron can reduce long term health risks of Hemochromatosis (high blood iron). | |
| Posted on 2012-05-15 11:49:00 |
| Name: | Kitty |
| Location: | Britain |
| Subject: | Iron & Running |
| Hello, I've been told I have low iron and have been given ferrous fumarole tablets to help increase my iron levels. I am a runner and have noticed a significant effect on my running - heavy legs, breathlessness, struggling with runs which were once straightforward distances that I enjoyed and found a breeze...I want to alter my diet to ensure I eat foods which boost my iron levels and protein levels to aid muscle repair and circulation of oxygen but also to avoid foods which prevent iron absorption. Can you please recommend key foods I should avoid and eat. There's so much info out there I'm a bit confused. Although I do eat meat, my diet tends to be more veg and fish. I don't really eat much red meat but willing to give anything a try and feeling a bit despondent about the effect my iron levels has had on my running. Any advice would be much appreciated and welcomed. | |
| Posted on 2012-05-29 03:04:12 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron & Running |
| Hi Kitty, thanks for your question and comment. A new section will be created for the best foods to eat to increase iron levels. For now, the best foods you can eat are shellfish, like muscles, clams, and oysters, as well as liver (Pâté). This can be in the form of buying a canned soup (clam chowder), or making your own seafod dish. Both shellfish and liver are also high in vitamin b12, which can help to prevent anemia and boost athletic performance. Hope that helps. | |
| Posted on 2012-05-29 03:11:43 |
| Name: | Lea |
| Location: | FL |
| Subject: | Spirulina and Quinoa |
| Can you give any advice on the foods above? My iron is very low and so I wanted to eat foods highest in iron...however I noticed you did not mention either of these two. | |
| Posted on 2012-07-10 21:47:14 |
| Name: | HealthAliciousNess |
| Subject: | RE: Spirulina and Quinoa |
| Hi Lea, thanks for your quesiton. One cup of cooked quinoa provides 2.8mg (15% DV) of iron, so it is quite a good source. One tablespoon of dried spirulina provides 2mg (11% DV) of iron, and can be a good source too depending on how much you consume. Hope that helps, here are the complete nutrition facts for quinoa and spirulina. | |
| Posted on 2012-07-10 23:06:49 |
| Name: | Lucie |
| Location: | London, England |
| Subject: | Green Tea vs Black Tea |
| Hi, after noticing that my hair was falling much more than the norm. I asked my doctor to do a blood test. I was told that my iron level was below what it should be and he prescribed me ferrous gluconate 300mg for 2 months. I'm also trying to eat more pulses and green veggies, and cutting down on tea. I've swiched to green tea or white tea instead of the mug of "rocket fuel" very strong black tea with milk first thing in the morning I used to drink. Do you think that would help build up my iron levels??? Also I don't eat red meat only chicken rarely and fish. | |
| Posted on 2012-07-10 23:13:07 |
| Name: | HealthAliciousNess |
| Subject: | RE: Green Tea vs Black Tea |
| Hi Lucie, you are doing the right thing, as green tea contains fewer oxalates than black tea. Oxalates are thought to hurt iron absorption. Trying to eat the pulses and green veggies is good too. If your levels don't improve soon you may want to explore other reasons for your low blood iron. | |
| Posted on 2012-07-10 23:13:07 |
| Name: | Beth |
| Location: | United States |
| Subject: | Another food to try! |
| Seaweed is high in iron too! | |
| Posted on 2012-09-13 00:11:36 |
| Name: | El |
| Location: | UK |
| Subject: | Eat above the DV? |
| Thanks for all the information this has been really useful for me. Is it OK to eat above the DV if I have been told I need to increase my HB? Currently it is 10.8 which is not bad, but am due to give birth in the next 4 weeks so advised to get it above 11. Am also taking Spatone sachets (2 per day). | |
| Posted on 2012-09-18 17:10:52 |
| Name: | HealthAliciousNess |
| Subject: | RE: Eat above the DV? |
| Hi El, it is ok to eat above the DV. The current tolerable upper intake is 45mg of iron per day. That is 250% of the DV. As you are taking supplements, you probably do not want to exceed 250% DV. However, iron from food sources is also well regulated, so do not worry too much. Hope that helps. | |
| Posted on 2012-09-19 12:05:54 |
| Name: | Mariella |
| Location: | Malta |
| Subject: | Iron intake for 14 month old baby |
| Hi, my 14 month old eats basically anything and has a regular varied diet. So I would like to ask if I include an extra item from your list on a daily basis if it becomes then detrimental that the iron levels increase by too much. Thanks for your info, very helpful site. | |
| Posted on 2012-10-04 08:22:30 |
| Name: | HealthAliciousNess |
| Subject: | RE:Iron intake for 14 month old baby |
| Hi Mariella, thanks for your question. The basic rule is that iron from plant foods are well regulated and do not raise blood iron levels, while iron from animal foods can get out of control. Does your baby have high blood iron or hemochromatosis? Feeding your baby only plant foods will help regulate absorption and reduce excess iron. Avoid really high iron animal foods like liver and clams. Meats like beef, etc...do not provide that much iron, and should be fine if your baby does not already have high blood iron. Hope that helps. | |
| Posted on 2012-10-04 19:12:49 |
| Name: | Nokukhanya |
| Location: | Durban |
| Subject: | Iron supplements causing constipation |
| Hi, I recently found out that I'm anemic and I'm taking iron supplements but they are causing constipation and this has been going on for a while. | |
| Posted on 2013-01-09 07:20:52 |
| Name: | Moncef |
| Location: | Abu Dhabi |
| Subject: | No Absorbtion and Canned Food |
| Hi and thank you for an excellent article. 2 questions please: the first is that I have been taking iron supplements for months and still no improvement in my iron level, why? Second, do canned shellfish (clams and oysters) have the same iron content as fresh? Thanks for a great site. | |
| Posted on 2013-01-12 07:43:48 |
| Name: | HealthAliciousNess |
| Subject: | RE: No Absorbtion and Canned Food |
| Hi Abu, thanks for your question. After months of supplements, your level should have increased. Perhaps there is some digestive problem which is preventing absorption of iron? Also if you drink tea, it can interfere with iron absorption. Try avoid tea and see if it helps. As for canned shellfish, they provide as much or more iron than fresh or cooked clams. Here are the complete nutrition facts for raw, cooked, and canned clams. | |
| Posted on 2013-01-13 00:50:43 |
| Name: | David |
| Location: | UK |
| Subject: | How long is a safe period for taking Iron tablets? |
| Hi, Thanks for your great info and website, lots of good Q & A's too. My question is I'm a veggie with low iron count, been given Ferrous Sulphate teblets 200mg X 2-3 tablets daily so what is a safe period to take these for? Also will these help my immune system which is bit fragile after a long term illness which I've now recovered from? Thanks for any advice, kind regards Dave. | |
| Posted on 2013-01-18 13:11:54 |
| Name: | HealthAliciousNess |
| Subject: | RE: How long is a safe period for taking Iron tablets? |
| Hi David, thanks for your question. The U.S. National Library of Medicine article on iron supplementation states that 2 months of iron supplementation should be enough to return iron levels to normal. After that time, supplementation should be continued for 6-12 months to replenish iron stores in bone marrow. Consuming too much iron, however, is dangerous so proceed with caution and get your iron level tested when you can. Iron supplements do not help your immune system and may even weaken it. Taking zinc, vitamin C, and vitamin A can boost your immune system. Vitamin C has the added bonus of increasing iron absorption. Hope that information helps. | |
| Posted on 2013-01-18 17:09:38 |
| Name: | Sylwia |
| Location: | Windsor, Canada |
| Subject: | Tea and iron absorption |
| Hello, Thank you so much for all this important info. I am vegetarian and iron absorption is a concern of mine. I love black tea and even though I have been cutting down, I still like to enjoy cup or two a day. So I was wondering if one hour before and after eating iron rich foods is enough of a "wait period" to avoid interference with absorption of iron. Would it also apply to eating dairy products? Thank you for your help. | |
| Posted on 2013-02-28 16:18:07 |
| Name: | HealthAliciousNess |
| Subject: | RE: Tea and iron absorption |
| Hi Sylvia, thanks for your question. While it is good you are concerned about iron deficiency, are your numbers actually low? If they are not, then you probably don't need to worry. This article states to consume tea between meals. Likely 1 hour is enough time to digest tea and not greatly harm iron absorption. Dairy might need a bit more time, but 2 hours should be enough. Hope that helps. | |
| Posted on 2013-02-28 23:01:16 |
| Name: | Jane |
| Location: | USA |
| Subject: | Low hemoglobin due to menometrorrhagia and despite supplements |
| Hello, wonderful website, I learned a lot from it. I am 47, battling very low hemoglobin for 2 years now due to menometrorrhagia, which is not controlled (for over 6 months). However I am unable to raise my hemoglobin, which even with iron supplements and changes in diet increased only 0.1. I do have some digestive issues which leave me bloated and in pain, with frequent bowel movements on certain days, and normal on others. All tests normal (except low hemoglobin), except mildly fatty liver. The doctoer wants more tests but I am exhausted. I suffer from ocasional bouts of weakness, shortness of breath, extreme fatigue and general feeling of being unwell. I was wondering is there any difference in absorption of ferrous sulfate and ferrous gluconate? I switched from the first to the latter a couple months ago and since then my hemoglobin stagnates. I am eating iron rich foods, taking supplements and nothing. I am desperately trying to get back in track but nothing seems to be working. Please help with advice and thank you. | |
| Posted on 2013-04-07 07:27:35 |
| Name: | Lindsay |
| Location: | New Zealand |
| Subject: | Iron overload |
| At 59 I have for the fist time had my iron levels tested as my nephew found out he had Hemochromatosis. I have a single mutation but my ferritin level is 900. My doctor has told me to cut out red meat & dairy and will not send me to have regular blood taken out to lower my levels, he tells me I need to be higher than 1000 before he will agree. I have joined the blood bank & have had one lot taken but have to wait till June before they will take more. What do you make of all this? Should I go to another doctor for a second opinion? | |
| Posted on 2013-04-09 00:48:44 |
| Name: | Maria |
| Location: | USA |
| Subject: | How long does it take to restore iron levels? |
| My iron levels have been moderately low (based on how I feel, really low), so I looked online to see what food I should be eating, funny thing is I have been craving all these foods! Even food I typically don’t like. It’s funny how our bodies alert us! I’ve been eating canned tomatoes for dinner (I know that’s kind of gross) and I am addicted to chewing ice. All this makes sense when I think about my iron being low. My question for you is how long after taking supplements and adding iron rich foods to my diet will I start to feel better? I am pale, weak and tired. It’s been a few weeks and I don’t feel any better. Thank you. | |
| Posted on 2013-05-01 15:40:52 |
| Name: | HealthAliciousNess |
| Subject: | RE: How long does it take to restore iron levels? |
| Hi Maria, thanks for your question. The U.S. National Library of Medicine states that, with supplementation and eating high iron foods, blood levels of iron should return back to normal after 2 months. However, it does depend on the cause of your iron deficiency, and your specific situation. Further, your body cycles through blood cells every 3-4 months. This means that after your iron levels have returned to normal, it might take another 3-4 months to have healthy blood and recover from your anemia. I hope that information helps. | |
| Posted on 2013-05-02 10:15:38 |
| Name: | Wendy |
| Location: | USA |
| Subject: | Hepatic cellular carcinoma |
| I have just been diagnosed with hepatic cellular carcinoma (HCC). My father had iron overload resulting in porphuria. I had my spleen removed at 5yrs old associated with hemolytic spherocytic anemia, my daughter has increased reticulocyte production at 30yrs old. It appears I have congenital hematochromatosis as my feritin is high as well as my iron saturation rates. please let your readers understand that hematochromatosis is nothing to fool around with as it can lead to HCC. I can not undergo blood letting as I don't have a spleen. Any other ideas besides nutrition? I am vegan. Thank you. | |
| Posted on 2013-05-02 10:34:18 |
| Name: | Lucas |
| Location: | Australia |
| Subject: | Iron in cereal? |
| Hi I 'm a little confused by your charts. In the top chart it states that fortified cereals contain 1.5mg of Iron per 100g and in the lower chart it states that fortified cereals contain 68mg of Iron per 100g? Thanks. | |
| Posted on 2013-06-11 09:35:20 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron in cereal? |
| Hi Lucas, thanks for your question. The first 100 grams refers to that found in quinoa, the grain naturally highest in iron. The main term to note is "naturally". Fortified foods have iron added to them, and as such, can have as much iron as is added...you need to check the label. The purpose of this article is primary to highlight natural foods, since iron fortified foods can be given to have high iron. So the first number refers to the natural level, and the 2nd fortified number is listed for informational purposes to give an idea of what can be obtained. Hope that helps. | |
| Posted on 2013-06-12 04:42:58 |
Comments.
| Name: | Anoti Sol Osita |
| Location: | Nigeria |
| Subject: | Foods in Nigeria that contain Iron with Less Cholesterol |
| Most of the foods or recipes mentioned are mostly found in Europe and in the Americas. Any sugestion for Western Africans, especially Nigeria? Thank You. | |
| Posted on 2011-04-21 01:09:32 |
| Name: | HealthAliciousNess |
| Subject: | RE: Foods in Nigeria that contain Iron with Less Cholesterol |
| Hi Anoti, thanks for your question. How about focus on eating beans and lentils? Lima beans, Navy beans, Black beans, and Pinto beans are all high in iron. What kind of beans do you have in Nigeria? You can also try eating more cooked spinach, which is low in cholesterol, and promotes heart health. If you must eat meat, go for lean beef, which is high in iron. Be sure to pick cuts without any fat so you do not eat any cholesterol. If it is available, eat dark chocolate, which is very high in iron, and a cholesterol lowering food. | |
| Posted on 2011-04-21 03:11:21 |
| Name: | Pani |
| Location: | Lodon |
| Subject: | Cocoa-Iron |
| Does cocoa interfere with iron absorbtion? | |
| Posted on 2011-05-06 15:02:13 |
| Name: | HealthAliciousNess |
| Subject: | RE: Cocoa-Iron |
| Hi Pani, thanks for your question. The short answer is that the polyphenols in dark chocolate (cocoa) have been shown to inhibit some iron absorption, however, you still absorb iron from dark chocolate. The long answer is that nutrient absorption is complex, and there are many factors affecting absorption of iron which are different for everyone. The polyphenols in chocolate (and other plant foods) which inhibit some iron absorption also carry a lot of health benefits. Further, iron from plant foods like dark chocolate and spinach has been shown to better regulate iron absorption than iron from animal foods. This regulation helps to prevent iron toxicity and related health problems from too much iron in the blood. Iron from plant foods, even those with polyphenols, is recommended over iron from animal sources. | |
| Posted on 2011-05-08 19:29:09 |
| Name: | Jennifer |
| Location: | Tampa, FL |
| Subject: | Why hasn't this been mentioned? |
| An excellent source of iron is farina. I suppose its not as common as the mentioned items but its quite healthy and can be flavored accordingly. Its available in most grocery stores and/or health food stores. If you like oatmeal, you should definitely give farina a try. | |
| Posted on 2011-05-11 18:44:49 |
| Name: | Jay |
| Location: | US |
| Subject: | Excess Iron is Detrimental to Longevity |
| Iron in cellular lysosomes generate hydroxyl radicals which utimately leads to formation of lipofuscin. Search www.pubmed.gov for "lysosome iron". | |
| Posted on 2011-05-20 21:18:00 |
| Name: | Anonymous |
| Subject: | Beef and Iron |
| Beef is high in iron. Why did you not list it? Most of your list is not heme iron, and therefore, second rate sources. For this nutrient, beef is essential. | |
| Posted on 2011-06-28 21:07:41 |
| Name: | HealthAliciousNess |
| Subject: | RE: Beef and Iron |
| Thanks for your comment. Beef is listed under the additional tables below the top 10 list. If you look at the values you will see that beef is actually not that high in iron compared with other sources. People have their own opinions on whether plant (non-heme) vs. animal (heme) iron is more healthy. Both heme and non-heme sources of iron are listed in this article. | |
| Posted on 2011-06-29 07:30:49 |
| Name: | Kirsty |
| Location: | Morocco |
| Subject: | Thanx |
| Who would have thought dried herbs, a surprise. Here in Morocco 'Zatar' is a thyme used for tea when one has a cold. Spearment and wormwood (usually fresh) are regularly used for tea. So how much iron do you think comes out from herbs in tea? Thanx | |
| Posted on 2011-07-05 08:18:37 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron and Tea |
| Hi Kirsty, thanks for your question. Unfortunately most of the iron would remain in the dried herb with very little of it entering the tea. Further, the tannins found in some non-herb black or green teas can inhibit iron absorption. Despite this fact herb teas are a great low calorie drink that are good for your health. Further dried herbs are an extremely nutrient dense food appearing on most of the top 10 nutrient density lists of HealthAliciousNess. | |
| Posted on 2011-07-05 09:11:52 |
| Name: | Marlene |
| Location: | Montreal |
| Subject: | Anemia |
| Is "anemia" a synonym for "low iron" ? | |
| Posted on 2011-07-08 15:05:44 |
| Name: | HealthAliciousNess |
| Subject: | RE: Anemia |
| Hi Marlene, thanks for your question. Anemia is defined as having inadequate levels of blood or hemoglobin in the body. Common symptoms of anemia include weakness, fatigue, tiredness, the inability to concentrate, and even heart palpitations. Even though low iron levels can cause anemia, having anemia does not mean that your iron levels are low! Anemia can also be caused by a deficiency in vitamin B12, a deficiency in folate (vitamin B9), and a variety of other conditions. In short, anemia does not necessary indicate low iron levels. | |
| Posted on 2011-07-08 17:30:01 |
| Name: | Juvilyn Bautista |
| Location: | Philippines |
| Subject: | Calcium |
| Does calcium decrease absorption of iron? | |
| Posted on 2011-07-16 17:12:38 |
| Name: | HealthAliciousNess |
| Subject: | RE: Calcium |
| Hi Juvilyn, thanks for your question. There is evidence that calcium decreases iron absorption, however, this is more from calcium supplements than eating high calcium foods. It seems the more calcium you eat the less iron you absorb. You can avoid this problem by eating calcium 2 hours before, or 2 hours after you eat high iron foods. | |
| Posted on 2011-07-16 17:31:11 |
| Name: | Jay G |
| Location: | Washington DC |
| Subject: | Hemochromatosis |
| Any advice on how to put a diet together wiht this problem so I can reduce my iron count. I also can eat gluten so that makes it more complicated. Thanks. | |
| Posted on 2011-07-22 06:32:12 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemochromatosis |
| Hi Jay, thanks for your question. Your body can better regulate iron absorption from plant (non-heme) sources, so cutting back, or eliminating, animal foods can help maintain your blood iron at normal levels. Further, vitamin C enhances iron absorption. Cutting back on foods high in vitamin C may help reduce iron absorption. If you have iron stored in your body vitamin A foods can help to remove it from storage and lower your iron levels. | |
| Posted on 2011-08-02 10:26:54 |
| Name: | Reece |
| Location: | Texas |
| Subject: | Spinach |
| Hi. I'm somewhat confused with spinach. Overall, it is an excellent source of iron, but I have read that the oxalates in spinach actually carry iron away from the body. Also, spinach is high in calcium, as well. So wouldn't the presence of the two interfere with absorption of each other? | |
| Posted on 2011-08-15 10:37:48 |
| Name: | HealthAliciousNess |
| Subject: | RE: Spinach |
| Hi Reece, thanks for a great question. As stated in a post above, most of the interference from calcium comes only when consuming calcium supplements, and not from natural sources of calcium, like spinach. Further, while spinach contains oxalates which do inhibit absorption of iron, spinach also contains vitamin C which promotes absorption of iron. Basically, you will still absorb iron from spinach, and like all plant sources of iron, it will not be absorbed as efficiently as meat sources, but will be better regulated by your body and will still be a good source of iron. | |
| Posted on 2011-08-15 10:42:52 |
| Name: | Tsholofelo |
| Location: | Botswana |
| Subject: | Iron and Vitamin C |
| Hi I am currently eleven years old. I lack iron and vitamin c, any advice on what i should eat? | |
| Posted on 2011-08-21 09:04:04 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron and Vitamin C |
| Hi Tsholofelo, thanks for your question. You should focus on eating fruits and vegetables high in iron since fruits and vegetables are also high in vitamin C. Particularly try eat more dark leafy green vegetables like spinach, and kale. Also, try to eat more lentils like peas, split peas, and lentils. Click here for a recipe of pumpkin split pea soup where you can replace the pumpkin with other vegetables like spinach. Hope that helps, remember every little bit counts. | |
| Posted on 2011-08-21 10:24:14 |
| Name: | Hope |
| Location: | Gaborone |
| Subject: | Fruit or Vegetable with the Most Iron And Vitamin C? |
| Hi, I'm asking for just one fruit or vegetable that has the MOST iron and vitamin C. | |
| Posted on 2011-08-21 22:11:11 |
| Name: | HealthAliciousNess |
| Subject: | RE: Fruit or Vegetable with the Most Iron And Vitamin C? |
| Hi Hope, thanks for your question. The one fruit or vegetable with the most vitamin C is raw spinach. Raw spinach has more vitamin C than cooked spinach, so try make sure it is uncooked raw spinach. | |
| Posted on 2011-08-22 06:51:31 |
| Name: | Elizabeth Smith |
| Location: | United States |
| Subject: | Thanks!!! :) |
| Wow!!! I just wanted to say thank you for all of the wonderful information you have on iron. It has helped me a lot. Thanks so much! | |
| Posted on 2011-09-20 09:51:09 |
| Name: | Laurie |
| Location: | Edmonton,Alberta Canada |
| Subject: | Extremely Low Iron |
| I have extremly low Iron, my number is only at 3 for Feritin. I was doing transfusions of just iron, but I am looking to put together a meal plan high in Iron can you please help? | |
| Posted on 2011-09-27 13:26:36 |
| Name: | HealthAliciousNess |
| Subject: | RE: Extremely Low Iron |
| Hi Laurie, thanks for your question and sorry to hear of your low iron. Maybe instead of a meal plan, you should incorporate high iron foods in a new way. For example, sprinkle dried oregano on all your salads, sauces, sandwiches, and soups. Buy and eat more dark chocolate. At least 80% cacao. Liver is high in cholesterol, but will get your iron numbers up, try pâté on a sandwich, or buy some liver sausages. Clam chowder is also high in cholesterol, but maybe try eat it once a week. Snack on pumpkin and squash seeds, try using tahini (sesame butter) instead of peanut butter. Further, eat foods high in vitamin C as these help your body absorb iron. Has your health provider given you any insight to this issue? Your low iron level may not be able to be corrected by diet alone and you should consult with your health provider to be sure what exactly is causing your low iron levels. | |
| Posted on 2011-09-27 13:46:02 |
| Name: | Greg |
| Location: | Cornwall UK |
| Subject: | Hemochromatosis |
| I am trying to get my head around this newly diagnosed condition. At the head of this article, it states that vitimin a helps move iron from storage in the body, but later messages say that vitimin a is used to store iron in the organs. Too much iron has given me diabetis. I am to be bled weekly to reduce my iron level. It is further stated that we need iron to feed our red cells and give us energy, I have to much iron, but am always tired? I am not certain what I can do to help myself, any advice welcomed. | |
| Posted on 2011-10-01 16:44:53 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemochromatosis |
| Hi Greg, thanks for your comment and question. To clarify, vitamin A helps regulate iron in the body. A deficiency of iron in the blood could suggest that iron is stuck in storage in the liver and vitamin A is needed to help release this iron to bring levels back to normal.2 From the point of view of having too much iron, vitamin A would help get iron out of your liver, but only if the iron level in your blood falls. Basically vitamin A helps regulate the level of iron in your blood by freeing it out of storage. The best thing you can do right now is to become vegan and cut all animal foods: meat, dairy, eggs, etc...This is because iron is more efficiently absorbed from animal based foods and the body can not regulate iron from animal foods as well as it can from plant foods. Further, even though proper levels of iron are needed to ensure good energy levels, fatigue and tiredness are symptoms of having too much iron. You can find more information about high iron levels (Hemochromatosis) at the pubmed page on the subject. | |
| Posted on 2011-10-01 18:58:54 |
| Name: | Denise |
| Subject: | Needed quick iron rich food information |
| Thank you for such a comprehensive nutritional site. I found my information quickly and can make diet changes immediately. Be well! | |
| Posted on 2011-10-04 08:14:37 |
| Name: | Kevin |
| Subject: | How much is too much iron from juicing and eating? |
| I am thankful I found this site, because I have been organic juicing produce for a month, and have developed new symptoms (health is messed up from possible M.S/brain lesions). Anyway, so I had an online naturopath tell me I could be iron deficient, and another told me I could have too much iron because I have been juicing 1 beet or 1/2 beet daily with other veggies (carrots, parsley, kale, collard green),and eating some iron type foods - dried apricots, brown rice, pumpkin seeds, sunflower seeds. So, now I am concerned. I do try to balance my mostly vegan diet. I know beets are potent, that's why I dont do much of them, so I doubt I did enough to do damage. Now I'm even worried about juicing parsley, kale. Thank you. | |
| Posted on 2011-10-06 18:22:49 |
| Name: | HealthAliciousNess |
| Subject: | RE: How much is too much iron from juicing and eating? |
| Hi Kevin, thanks for your question. It is unlikely that your juicing has caused you to have high iron levels. This is because the body can effectively regulate iron absorption from fruits, vegetables, and other plant sources. Further, if you had high levels of iron your might experience nose bleeds or diarrhea. If you are feeling weak or anemic, there is a chance that you have iron deficiency, or perhaps a deficiency in vitamin B12 since you are vegan. If you can, get your blood tested for iron content. | |
| Posted on 2011-10-07 14:59:17 |
| Name: | Zoe |
| Location: | U.S. |
| Subject: | How much iron each day? |
| I am having symptoms of anemia, and I believe it is due to iron deficiency. I am a vegetarian, I eat cheese and milk but rarely eggs. I am also going through a growth spurt. (Although I know it is not due to blood loss, I have not yet begun menstruating). When I think about it, I have a diet very low in iron, and in the past couple of days, I have been feeling terribly tired and having trouble concentrating at school. Today I started taking an over-the-counter, slow-release iron supplement. It is 45mg (from 143mg ferrous sulfate), and the dosage is 1 per day. I was wondering if that was too little or too much for someone my age and size if I think I am iron deficient?(13 year old girl, roughly 100 pounds) I also wanted to know how much iron I should be eating daily, because I want to include more iron-rich foods in my diet along with the iron supplement, but I don't want to end up with too much iron. Thanks! | |
| Posted on 2011-11-07 22:42:21 |
| Name: | HealthAliciousNess |
| Subject: | RE: How much iron each day? |
| Hi Zoe, thanks for your question. According to the U.S. Office of Dietary Supplements the percent daily value of iron for a girl your age is 8mg. So the supplement you are taking is definitely providing more than enough iron. It would probably be best to focus on getting iron from vegetarian sources like dark chocolate, sesame butter, or fruits and vegetables high in iron. Please note that too much iron can be harmful to your health. Also, as you are a vegetarian, there is a chance that your anemia is caused by a deficiency in vitamin B12. Try eating more vegetarian sources of vitamin B12. Also, consider consulting your health care provider if your symptoms get worse, or do not improve soon. | |
| Posted on 2011-11-07 22:50:34 |
| Name: | Kathy |
| Location: | New Mexico |
| Subject: | Hemochromatosis and Diet |
| I was just diagnosed with Hemochromatosis. Normal range is 20 - 288. My level is 591! I have been advised to eliminate all iron rich foods/drinks, take Lactoferria and Liver Maintenance. Also, to donate blood - re-check in 3 weeks. I trust my nutritional consultants completely. Do you have any other advise or information? | |
| Posted on 2011-11-11 23:38:54 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemochromatosis and Diet |
| Hi Kathy, thanks for your question. In addition to your current lifestyle changes, you may also consider becoming vegan, since absorption of iron is better regulated from plant foods. Do you know what has caused your Hemochromatosis? Is it diet alone? Finding out the cause will be essential to getting your iron levels back to normal. Hemochromatosis can have a genetic compenent. Ask your relatives if any of them have had similar symptoms and what they did to get better. Hope that helps. | |
| Posted on 2011-11-12 09:08:27 |
| Name: | Sonia |
| Location: | UK |
| Subject: | Low Ferritin Levels |
| After childbirth in 2010 I ended up with a blood transfusion due to blood loss. My hb is now 12.8 however my iron stores (ferritin) is 18. I'm due to give birth again in 3 months and the doctors would like to see my ferritin levels at 70 in case of any further blood loss. I'm a strict vegetarian (no meat, fish, or eggs) however do drink milk and eat cheese. Can you suggest any foods in particular that will increase my ferritin levels within 12 weeks? Will a glass of fresh orange and spinach juice do the trick? | |
| Posted on 2011-11-15 20:25:56 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low Ferritin Levels |
| Hi Sonya, thanks for your question. First to clarify, ferratin is a protein that attaches to iron in your body and therefore can be used to measure iron stores in your body. Ferratin is ubiquitous and plentiful in your body, so when you ask to boost your ferratin levels you are really talking about increasing your iron stores. 12 Weeks is a good time frame to boost your iron stores with food, however, please note that the amount of iron you absorb can also depend on genetic factors. Even though you are vegetarian, iron is more effeciently and effectively absorbed from animal foods. If you are willing to make an exception to eat shellfish, this will likely be the fastest way to boost your iron levels. However, many vegetarian options also exist, consider eating more dark chocolate, sun dried tomatoes, and dried apricots, in addition to your orange/spinach juice. Here also is a list of fruits and vegetables high in iron. Hope that helps and good luck increasing your iron levels! | |
| Posted on 2011-11-15 20:25:56 |
| Name: | Aliana |
| Location: | Hawaii |
| Subject: | Can being anemic cause a miscarriage? |
| Hi, I recently had a miscarriage at 5 weeks and my OB found out I was anemic, could this have caused a miscarriage to the unborn fetus? Is there anything I could do for the future of a successful pregnancy? Thanks. | |
| Posted on 2011-11-20 18:54:59 |
| Name: | HealthAliciousNess |
| Subject: | RE: Can being anemic cause a miscarriage? |
| Hi Aliana, sorry to hear of your loss. The causes of miscarriages are unknown and it is unlikely that your anemia caused the miscarriage. What is more likely is that your pregnancy lead to your anemia. That said, preventing your anemia for the next time is certainly the right thing to do, and will only increase your chances of having a successful pregnancy. Increase your intake of foods high in iron, vitamin B12, and folate (vitamin B9). Hope that helps and best wishes for the future. | |
| Posted on 2011-11-22 21:23:40 |
| Name: | Nethma |
| Location: | Sri Lanka |
| Subject: | An Egg Per Day |
| Hello, I do not eat meat or fish but I take 3 cups of milk tea and 1 egg per day. So I just wanted to know is it ok to get an egg per day as it contains lots of cholesterol? Is it good to take milk (powdered) with tea? Thank you. | |
| Posted on 2011-12-16 17:01:06 |
| Name: | HealthAliciousNess |
| Subject: | RE: An Egg Per Day |
| Hi Nethma, thanks for your question. If you do not eat any other animal products and only eat 1 egg per day, then it is unlikely you will experience cholesterol problems. This is true only if you do not eat butter, or any other high cholesterol foods. That said, neither eggs, nor powdered milk are a good source of iron. You would be better trying to get iron from beans, lentils, and dark leafy greens like spinach. | |
| Posted on 2011-12-16 17:01:06 |
| Name: | Jisang |
| Location: | Thimphu |
| Subject: | Heavy Bleeding during Menstruation |
| I am a pure vegetarian women, one day when I was in office I became unconscious and hospitalized for few days. I was bleeding heavily the past few days before this incident. The doctor told me I had low BP and my body contained less blood. They told me to eat iron rich food items. So, can you kindly suggest me what type of food items are best for a pure vegetarian women like me to improve my blood volume? And also tell me what caused me to bleed heavily during my period? Is heavy bleeding a serious issue for me? Please tell me how to stop this problem? | |
| Posted on 2012-01-16 01:15:49 |
| Name: | HealthAliciousNess |
| Subject: | RE: Heavy Bleeding during Menstruation |
| Hi Jisang, thanks for your questions and sorry to hear of what happened. Dried herbs, dark chocolate, sesame seeds, squash seeds, or sun flower seeds are all excellent vegetarian sources of iron. Also consider beans, lentils, tofu, spinach, kale, and any other non-heme source of iron. There is also a list of fruits and vegetables high in iron. The amount you bleed during menstruation can depend on a variety of factors including your genetics and hormones. If you experience heavy bleeding for several consecutive months, your health care provider can perform tests to identify the cause, however, in some cases, it is simply genetic. Keep eating high iron foods, and also be sure you consume enough milk, yogurt, eggs, and other vegetarian sources of vitamin B12, as well as high folate foods to prevent anemia. Good luck! | |
| Posted on 2012-01-18 21:05:24 |
| Name: | Nancy Dyer |
| Location: | Prague, Czech Republic |
| Subject: | Iron levels in Egg Yolk |
| Hello, Regarding your last comment that eggs are not a good source of iron, I wonder if you could expand as I have previously heard that egg yolk is one of the best sources of iron. I have also heard of people being recommended to have Guinness due to the high level of iron it contains - what are your thoughts on it? Thank you in advance, Nancy. | |
| Posted on 2012-01-18 21:25:55 |
| Name: | HealthAliciousNess |
| Subject: | Iron levels in Egg Yolk |
| Hi Nancy, thanks for your questions. Looking at the nutrition facts for egg yolks and eggs you can see that a large egg yolk provides 0.5mg (3% DV) of iron, and a large whole egg provides 0.9mg (5% DV) of iron. A single table spoon of dried thyme, by contrast, will provide 3.7mg (21% DV) of iron. There is no analysis available for the iron content of Guinness Beer, but given that the nutrition facts for regular beer only yields 0.07mg (0% DV) of iron, it is unlikely that Guinness is a good source of iron. | |
| Posted on 2012-01-18 23:31:32 |
| Name: | Lisa |
| Location: | UK |
| Subject: | Iron and Calcium |
| Hi there, I have recently been informed that I am not eating enough iron and calcium. I don't really eat meat (I'm not a vegtetarian but I like to keep a slim figure and so prefer chicken, fish, and vegetarian dishes to meat for that reason). I am looking for low calorie foods which would provide a lot of iron and calcium. Could you help? Thanks. | |
| Posted on 2012-01-28 23:55:56 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron and Calcium |
| Hi Lisa, thanks for your question. The best low calorie foods for both iron and calcium are dried herbs and dark leafy greens. One cup of cooked spinach will provide 36% DV of iron and 24% DV of calcium for just 42 calories. One cup of cooked kale will provide 9% DV of calcium and 7% DV of iron at just 36 calories. If you make a lot of bean dishes or stews, trying added a tablespoon of dried thyme. This will add 27% DV of iron and 8% DV of calcium for just 11 calories. You can see the complete nutrition facts for these foods here. For more food ideas try using the nutrient ranking tool. | |
| Posted on 2012-01-29 02:34:30 |
| Name: | Roni |
| Location: | Israel |
| Subject: | Coumadin and foods, excepting green vegetables |
| I am taking coumadin and not allowed to eat green vegetables. What can I take to increase my iron supply, which is low? | |
| Posted on 2012-02-01 15:52:42 |
| Name: | HealthAliciousNess |
| Subject: | RE: Coumadin and foods, excepting green vegetables |
| Hi Roni, thanks for your question. When you are taking Coumadin, you need to avoid foods high in vitamin K, since vitamin K causes blood to coagulate and counteracts the affect of Coumadin. Most foods high in vitamin K are green vegetables, but not all, so be sure to limit your intake of vitamin K. As for iron, you can eat roasted sesame seeds (also tahini), sunflower seeds, dried apricots, olives, and Jerusalem-artichokes (but not Globe or French artichokes). If you eat meat then eat shell fish (oysters, clams), and octopus should be fine, but check nutrition facts of each type of fish/meat before eating to be sure. For more ideas you can use the nutrient ranking tool to find foods with the highest iron to vitamin K ratio. You can also talk to your doctor about taking an iron supplement. | |
| Posted on 2012-02-01 21:48:33 |
| Name: | G |
| Location: | New Jersey |
| Subject: | Iron Cookware? |
| My folks always cooked with iron cookware and used to say it increased their iron intake. It sounds logical. What's your take? Trying to increase my one year old's intake of iron since it's been low (and mine - we're vegetarian). Trying to get it from all angles... | |
| Posted on 2012-02-08 21:36:47 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron Cookware? |
| Hi G, thanks for your question. At least one study supports that cooking with iron cookware increases iron content of foods and iron absorption. This is especially true for acid liquid like applesauce and spaghetti sauce. This webpage has more information on iron increases from iron cookware. | |
| Posted on 2012-02-09 06:00:56 |
| Name: | Lee |
| Location: | Australia |
| Subject: | Dried vs fresh |
| Hi, Are the iron levels the same, when herbs are fresh? If not, can you tell me how they increase with drying? Fascinating! I use lots of fresh herbs, but not many dried. Thanks. | |
| Posted on 2012-02-14 20:21:13 |
| Name: | HealthAliciousNess |
| Subject: | RE: Dried vs fresh |
| Hi Lee, thanks for your question. The concentration of iron increases in dried herbs because they don't have the same water content of fresh herbs, and therefore, weight less, and contain more iron gram per gram. In general dried foods will concentrate nutrients, with a few exceptions, like vitamin C. Look at the nutrition comparison of a teaspoon of fresh time vs a teaspoon of dried thyme to get more detail. Basically, it would be good to add more dried herbs to foods when you can, while maintaining your current consumption of fresh herbs. | |
| Posted on 2012-02-15 16:57:54 |
| Name: | Selma |
| Location: | UK |
| Subject: | Ferritin Levels |
| I understand that Ferritin levels can be low, but the health service will record this as 'low normal', and not act with regard to nutrition/supplements, yet many women of menstruating age, have very low levels of ferritin. (A female friend who is a psychiatrist, and was herself, low in ferritin, conducted some research and discovered that many women are erroneously diagnosed with depression, but if their nutritional requirements are addressed, they are fine. This advice would apply to many ailments i.e. address ones nutrition, treat the cause, not the symptoms). I currently have menorrhagia, brought on by long term stress. I eat a healthy diet, rich in heme & non-heme iron. I now take Ferrous gluconate 1 x 300mg per day, (prescribed by my doctor), and this has had a marked positive effect on my energy/stamina/sleep. I take Cod Liver Oil, with added Vitamins A, D & E in the morning, with breakfast (from a bottle, far more economical than capsules), and have Magnesium OK tablet and Evening Primrose capsule at lunchtime, and take the Ferrous Gluconate with an evening meal, taking care not to have calcium/dairy rich food, with it, as this can inhibit absorption of iron. Also - many foods are high in specific vitamins/minerals, but that does not mean that they are readily absorbed. | |
| Posted on 2012-02-17 19:32:05 |
| Name: | Sara |
| Location: | Thailand |
| Subject: | Hemoglobin and Pregnancy |
| Im 22 and I'm trying to concieve. My hemoglobin level is 10.6. Do low hemoglobin levels prevent conception? | |
| Posted on 2012-03-09 13:08:51 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemoglobin and Pregnancy |
| Hi Sara, thanks for your question. Currently there are no studies or data to suggest that low hemoglobin levels will affect your chance of pregnancy. However, you do want to be sure to have normal hemoglobin levels (12.1 to 15.1 gm/dL) to ensure proper transport of oxygen and proper development of your child once you do become pregnant. Eat more iron rich foods and try to get your level up! | |
| Posted on 2012-03-09 13:15:08 |
| Name: | Minoo |
| Location: | California |
| Subject: | Hemoglobin and wine |
| Hi, I was wondering if drinking wine can prevent the absorbance of iron in my body? I am 56 years old, with an iron level of 11.9. Thanks. | |
| Posted on 2012-03-16 15:04:52 |
| Name: | HealthAliciousNess |
| Subject: | RE: Hemoglobin and wine |
| Hi Minoo, thanks for your question. Wine contains polyphenols which some studies have suggested may inhibit iron absorption. This study suggests that red wine inhibits more iron than white wine, but in the end, concludes that drinking wine does not have any significant effect on iron levels. Basically, wine is probably not the reason you have slightly low iron levels. Tea and coffee however may inhibit iron absorption. If you drink tea or coffee you may consider cutting back on your consumption. If you are not vegetarian eat more heme (meat) sources of iron which can be more effectively absorbed by your body. Hope that helps. | |
| Posted on 2012-03-17 01:02:51 |
| Name: | Anon |
| Location: | Australia |
| Subject: | Low Iron |
| Hi... I was wondering what foods are best for me since my iron levels are on 3...and I don't eat any meat except for chicken and occasionally tuna....Im 14 years old and I udnerstand that having iron this low is not generally 'normal'? | |
| Posted on 2012-03-17 14:50:17 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low Iron |
| Thanks for your question. Do you have any symptoms of anemia or iron deficiency like weakness and fatigue? It seems your iron level is quite low. If you are willing to change your diet try to eat shellfish like clams and oysters. Animal food sources are more effective sources of iron, but you can also try some of these fruits and veggies highest in iron. Lastly, you may also consider an iron supplement. | |
| Posted on 2012-03-17 14:50:17 |
| Name: | Sonja |
| Location: | OC CA |
| Subject: | Low ferritin iron and hypothyroidism |
| Thank you for your article and time. Is there a relationship between hypothyroidism and ferritin levels? | |
| Posted on 2012-03-25 18:46:50 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low ferritin iron and hypothyroidism |
| Hi Sonja, thanks for your question. One study suggests that iron deficiency anemia can impair the function of thyroid hormone, however, there are not any other studies to suggest a relationship between low ferritin levels and hypothyroidism. Further, if you are taking thyroid hormone, the Library of Medicine suggests you should not take any iron supplements as well as fiber, calcium, multivitamins, aluminum hydroxide antacids, colestipol, or medicines that bind bile acids. Given this fact, it is unlikely that there is any significant relationship between low ferritin levels and hypothyroidism. | |
| Posted on 2012-03-25 21:53:28 |
| Name: | Myrna Loucks |
| Location: | Cornwall, ON Canada |
| Subject: | Low Iron |
| Recent bloodwork showed my iron level was 6. The range is 11-300. I am concerned because of upcoming surgery. They recommend 1 or 2 infusions of iron. Any drawbacks with this? Could I not increase levels sufficiently with high iron food sources? Comments appreciated. | |
| Posted on 2012-03-30 14:27:34 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low Iron |
| Hi Myrna, thanks for your question. Whether or not you can increase your iron level from foods depends on a variety of factors, including if you have a gastrointenstinal disorder, or some other condition that prevents you from absorbing iron and maintainings iron stores. You can talk to your doctor about postponing your surgery and try to eat high iron foods from animal or (heme) sources, especially liver and clams, to see if you can get your levels up in a 1-2 month period. According to this study the iron infusion does have drawbacks including possible allergic reactions, nausea, severe diarrhea, metallic taste, moderate hypotension, and local phlebitis (inflammation). It would be worth trying a supplement or the dietary route first if you can. | |
| Posted on 2012-03-30 16:07:51 |
| Name: | Donna |
| Location: | St. Lucia |
| Subject: | Low iron and intake levels |
| Hello, thank you for the useful information. Recently both my son and myself tested for low hemoglobin and the doctor suggested increasing iron intake. I searched the web and found out that for a 4 year old he should get 10mg a day. My questions is: since his levels are low, would 10mg be enough or should he be taking more until the hgb is normal? Also, I understand that if he consumes 10mg of iron this does not mean that he actually absorbed the whole 10mg, is that correct? The doctor suggested a multi vitamin with iron. I found one organic children multi vitamin which has 9mg and I plan to give him red meat, chicken, spinach, dark chocolate etc at qty which he will take, like all children his age, sometimes he eats more and sometimes less so I figure the chewable tablet will at least cover the 9mg on days that he won't eat the meat. What do you think? I do not want to give him too much but my logic tells me that if he is deficient then he should be getting more than the reccomnded amount until his levels are back to normal...is this correct? | |
| Posted on 2012-03-30 16:16:08 |
| Name: | HealthAliciousNess |
| Subject: | RE: Low iron and intake levels |
| Hi Donna, thanks for your question. You are right that not all the iron listed in nutrition facts will be absorbed (bioavailable) and it is ok to give your son foods that have more than 10mg of iron. It should be noted that iron in high doses can be dangerous, especially from supplements. However, iron is well regulated by the body, and excess iron is typically stored, thus, giving your son more than the percent daily value (DV) will help build his iron stores. Focus on giving him sources of iron from animal foods like liver, tuna, or beef as these heme sources are more easily absorbed into the body. When your son's iron levels improve you will want to give him more spinach and dark chocolate as the iron from those non-heme sources will be better regulated by his body, reducing his chances of having high blood iron levels. | |
| Posted on 2012-03-30 16:27:01 |
| Name: | Donna |
| Location: | St. Lucia |
| Subject: | Spinach |
| Thank you for the answer. I have further questions if you don't mind. Do you know the amount of iron in mg per ml of juiced spinach? Would the juice of raw spinach contain as much iron as the whole leaf or cooked spinach? Would mixing spinach juice with apple juice or honey be a good idea? Thank you again for the useful information. | |
| Posted on 2012-03-31 12:11:43 |
| Name: | HealthAliciousNess |
| Subject: | RE: Spinach |
| Hi Donna, more questions are always welcomed. It is difficult to know the amount of iron that would be retained in spinach juice and would depend on how filtered or strained the spinach juice is. In general, cooked spinach contains more iron gram per gram than raw spinach. This is because cooked spinach has less water than raw spinach, and mixing in purreed cooked spinach will likely provide more iron. Apple juice and honey is an interesting strategy and should be fine. You might also try mixing spinach juice with orange or strawberry juice, as both fruits are high in vitamin C, and vitamin C can help enhance iron absorption. Hope that helps. | |
| Posted on 2012-03-31 12:22:13 |
| Name: | Myrna |
| Subject: | Things Affecting Iron Absorption |
| I've recently had my iron show a low reading of 6 and wonder if my drinking lots of coffee and tea daily affect my iron levels. If it does have a negative effect, is it the caffeine that is found in these two drinks? Would sodas have the same effect? I don't drink more than 1 soda a week but I've developed a bad habit of drinking between 6 and 8 cups a day. Appreciate hearing your comments. | |
| Posted on 2012-04-01 12:57:36 |
| Name: | HealthAliciousNess |
| Subject: | RE: Things Affecting Iron Absorption |
| Hi Myrna, thanks for your question. According to this study tea can lower iron absorption by 65% and coffee by 35%. This is not because of the caffeine in these drinks, but because of the polyphenols, phytates, and tannins.ref Interestly the same study found that orange juice (due to vitamin C) can increase absorption by 85% and sodas can slightly increase absorption. However, due to the high sugar content in sodas, you may want to reduce your soda consumption. Hope that helps. | |
| Posted on 2012-04-01 13:21:32 |
| Name: | Ava |
| Location: | Fayetteville, AR |
| Subject: | Heme comment... |
| Heme foods are HIGHER in iron, they absolutely are not "better absorbed" by the body, the opposite is true in fact. Non-heme foods (natural foods)are much better absorbed by the body so even though they are in smaller amounts they are "better" irons than Heme iron foods are. It is an annoyingly clingy myth that vegetarians and vegans are more prone to anemia because of this heme vs non heme thing- studies have shown they do NOT have a statistically higher incidence and non-heme irons are certainly better absorbed/processed by the body! | |
| Posted on 2012-05-11 15:51:56 |
| Name: | HealthAliciousNess |
| Subject: | RE: Heme comment... |
| Hi Ava, thanks for your comment. It can be said that non-heme sources are better absorbed in terms of being better regulated, however, this article claims that heme sources are absorbed at 15%-35% while non-heme sources are absorbed at 2%-20% of the iron content. The Office of Dietary Suppelements echos that heme sources have a higher absorption rate. Part of the reason for the lower absorption from non-heme sources might be because the body does not need more iron and can better avoid absorbing iron from non-heme plants. You are also right to say that vegans and vegetarians need not be at risk of iron deficiency as long as they take care of their diet, and also that non-heme sources of iron can reduce long term health risks of Hemochromatosis (high blood iron). | |
| Posted on 2012-05-15 11:49:00 |
| Name: | Kitty |
| Location: | Britain |
| Subject: | Iron & Running |
| Hello, I've been told I have low iron and have been given ferrous fumarole tablets to help increase my iron levels. I am a runner and have noticed a significant effect on my running - heavy legs, breathlessness, struggling with runs which were once straightforward distances that I enjoyed and found a breeze...I want to alter my diet to ensure I eat foods which boost my iron levels and protein levels to aid muscle repair and circulation of oxygen but also to avoid foods which prevent iron absorption. Can you please recommend key foods I should avoid and eat. There's so much info out there I'm a bit confused. Although I do eat meat, my diet tends to be more veg and fish. I don't really eat much red meat but willing to give anything a try and feeling a bit despondent about the effect my iron levels has had on my running. Any advice would be much appreciated and welcomed. | |
| Posted on 2012-05-29 03:04:12 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron & Running |
| Hi Kitty, thanks for your question and comment. A new section will be created for the best foods to eat to increase iron levels. For now, the best foods you can eat are shellfish, like muscles, clams, and oysters, as well as liver (Pâté). This can be in the form of buying a canned soup (clam chowder), or making your own seafod dish. Both shellfish and liver are also high in vitamin b12, which can help to prevent anemia and boost athletic performance. Hope that helps. | |
| Posted on 2012-05-29 03:11:43 |
| Name: | Lea |
| Location: | FL |
| Subject: | Spirulina and Quinoa |
| Can you give any advice on the foods above? My iron is very low and so I wanted to eat foods highest in iron...however I noticed you did not mention either of these two. | |
| Posted on 2012-07-10 21:47:14 |
| Name: | HealthAliciousNess |
| Subject: | RE: Spirulina and Quinoa |
| Hi Lea, thanks for your quesiton. One cup of cooked quinoa provides 2.8mg (15% DV) of iron, so it is quite a good source. One tablespoon of dried spirulina provides 2mg (11% DV) of iron, and can be a good source too depending on how much you consume. Hope that helps, here are the complete nutrition facts for quinoa and spirulina. | |
| Posted on 2012-07-10 23:06:49 |
| Name: | Lucie |
| Location: | London, England |
| Subject: | Green Tea vs Black Tea |
| Hi, after noticing that my hair was falling much more than the norm. I asked my doctor to do a blood test. I was told that my iron level was below what it should be and he prescribed me ferrous gluconate 300mg for 2 months. I'm also trying to eat more pulses and green veggies, and cutting down on tea. I've swiched to green tea or white tea instead of the mug of "rocket fuel" very strong black tea with milk first thing in the morning I used to drink. Do you think that would help build up my iron levels??? Also I don't eat red meat only chicken rarely and fish. | |
| Posted on 2012-07-10 23:13:07 |
| Name: | HealthAliciousNess |
| Subject: | RE: Green Tea vs Black Tea |
| Hi Lucie, you are doing the right thing, as green tea contains fewer oxalates than black tea. Oxalates are thought to hurt iron absorption. Trying to eat the pulses and green veggies is good too. If your levels don't improve soon you may want to explore other reasons for your low blood iron. | |
| Posted on 2012-07-10 23:13:07 |
| Name: | Beth |
| Location: | United States |
| Subject: | Another food to try! |
| Seaweed is high in iron too! | |
| Posted on 2012-09-13 00:11:36 |
| Name: | El |
| Location: | UK |
| Subject: | Eat above the DV? |
| Thanks for all the information this has been really useful for me. Is it OK to eat above the DV if I have been told I need to increase my HB? Currently it is 10.8 which is not bad, but am due to give birth in the next 4 weeks so advised to get it above 11. Am also taking Spatone sachets (2 per day). | |
| Posted on 2012-09-18 17:10:52 |
| Name: | HealthAliciousNess |
| Subject: | RE: Eat above the DV? |
| Hi El, it is ok to eat above the DV. The current tolerable upper intake is 45mg of iron per day. That is 250% of the DV. As you are taking supplements, you probably do not want to exceed 250% DV. However, iron from food sources is also well regulated, so do not worry too much. Hope that helps. | |
| Posted on 2012-09-19 12:05:54 |
| Name: | Mariella |
| Location: | Malta |
| Subject: | Iron intake for 14 month old baby |
| Hi, my 14 month old eats basically anything and has a regular varied diet. So I would like to ask if I include an extra item from your list on a daily basis if it becomes then detrimental that the iron levels increase by too much. Thanks for your info, very helpful site. | |
| Posted on 2012-10-04 08:22:30 |
| Name: | HealthAliciousNess |
| Subject: | RE:Iron intake for 14 month old baby |
| Hi Mariella, thanks for your question. The basic rule is that iron from plant foods are well regulated and do not raise blood iron levels, while iron from animal foods can get out of control. Does your baby have high blood iron or hemochromatosis? Feeding your baby only plant foods will help regulate absorption and reduce excess iron. Avoid really high iron animal foods like liver and clams. Meats like beef, etc...do not provide that much iron, and should be fine if your baby does not already have high blood iron. Hope that helps. | |
| Posted on 2012-10-04 19:12:49 |
| Name: | Nokukhanya |
| Location: | Durban |
| Subject: | Iron supplements causing constipation |
| Hi, I recently found out that I'm anemic and I'm taking iron supplements but they are causing constipation and this has been going on for a while. | |
| Posted on 2013-01-09 07:20:52 |
| Name: | Moncef |
| Location: | Abu Dhabi |
| Subject: | No Absorbtion and Canned Food |
| Hi and thank you for an excellent article. 2 questions please: the first is that I have been taking iron supplements for months and still no improvement in my iron level, why? Second, do canned shellfish (clams and oysters) have the same iron content as fresh? Thanks for a great site. | |
| Posted on 2013-01-12 07:43:48 |
| Name: | HealthAliciousNess |
| Subject: | RE: No Absorbtion and Canned Food |
| Hi Abu, thanks for your question. After months of supplements, your level should have increased. Perhaps there is some digestive problem which is preventing absorption of iron? Also if you drink tea, it can interfere with iron absorption. Try avoid tea and see if it helps. As for canned shellfish, they provide as much or more iron than fresh or cooked clams. Here are the complete nutrition facts for raw, cooked, and canned clams. | |
| Posted on 2013-01-13 00:50:43 |
| Name: | David |
| Location: | UK |
| Subject: | How long is a safe period for taking Iron tablets? |
| Hi, Thanks for your great info and website, lots of good Q & A's too. My question is I'm a veggie with low iron count, been given Ferrous Sulphate teblets 200mg X 2-3 tablets daily so what is a safe period to take these for? Also will these help my immune system which is bit fragile after a long term illness which I've now recovered from? Thanks for any advice, kind regards Dave. | |
| Posted on 2013-01-18 13:11:54 |
| Name: | HealthAliciousNess |
| Subject: | RE: How long is a safe period for taking Iron tablets? |
| Hi David, thanks for your question. The U.S. National Library of Medicine article on iron supplementation states that 2 months of iron supplementation should be enough to return iron levels to normal. After that time, supplementation should be continued for 6-12 months to replenish iron stores in bone marrow. Consuming too much iron, however, is dangerous so proceed with caution and get your iron level tested when you can. Iron supplements do not help your immune system and may even weaken it. Taking zinc, vitamin C, and vitamin A can boost your immune system. Vitamin C has the added bonus of increasing iron absorption. Hope that information helps. | |
| Posted on 2013-01-18 17:09:38 |
| Name: | Sylwia |
| Location: | Windsor, Canada |
| Subject: | Tea and iron absorption |
| Hello, Thank you so much for all this important info. I am vegetarian and iron absorption is a concern of mine. I love black tea and even though I have been cutting down, I still like to enjoy cup or two a day. So I was wondering if one hour before and after eating iron rich foods is enough of a "wait period" to avoid interference with absorption of iron. Would it also apply to eating dairy products? Thank you for your help. | |
| Posted on 2013-02-28 16:18:07 |
| Name: | HealthAliciousNess |
| Subject: | RE: Tea and iron absorption |
| Hi Sylvia, thanks for your question. While it is good you are concerned about iron deficiency, are your numbers actually low? If they are not, then you probably don't need to worry. This article states to consume tea between meals. Likely 1 hour is enough time to digest tea and not greatly harm iron absorption. Dairy might need a bit more time, but 2 hours should be enough. Hope that helps. | |
| Posted on 2013-02-28 23:01:16 |
| Name: | Jane |
| Location: | USA |
| Subject: | Low hemoglobin due to menometrorrhagia and despite supplements |
| Hello, wonderful website, I learned a lot from it. I am 47, battling very low hemoglobin for 2 years now due to menometrorrhagia, which is not controlled (for over 6 months). However I am unable to raise my hemoglobin, which even with iron supplements and changes in diet increased only 0.1. I do have some digestive issues which leave me bloated and in pain, with frequent bowel movements on certain days, and normal on others. All tests normal (except low hemoglobin), except mildly fatty liver. The doctoer wants more tests but I am exhausted. I suffer from ocasional bouts of weakness, shortness of breath, extreme fatigue and general feeling of being unwell. I was wondering is there any difference in absorption of ferrous sulfate and ferrous gluconate? I switched from the first to the latter a couple months ago and since then my hemoglobin stagnates. I am eating iron rich foods, taking supplements and nothing. I am desperately trying to get back in track but nothing seems to be working. Please help with advice and thank you. | |
| Posted on 2013-04-07 07:27:35 |
| Name: | Lindsay |
| Location: | New Zealand |
| Subject: | Iron overload |
| At 59 I have for the fist time had my iron levels tested as my nephew found out he had Hemochromatosis. I have a single mutation but my ferritin level is 900. My doctor has told me to cut out red meat & dairy and will not send me to have regular blood taken out to lower my levels, he tells me I need to be higher than 1000 before he will agree. I have joined the blood bank & have had one lot taken but have to wait till June before they will take more. What do you make of all this? Should I go to another doctor for a second opinion? | |
| Posted on 2013-04-09 00:48:44 |
| Name: | Maria |
| Location: | USA |
| Subject: | How long does it take to restore iron levels? |
| My iron levels have been moderately low (based on how I feel, really low), so I looked online to see what food I should be eating, funny thing is I have been craving all these foods! Even food I typically don’t like. It’s funny how our bodies alert us! I’ve been eating canned tomatoes for dinner (I know that’s kind of gross) and I am addicted to chewing ice. All this makes sense when I think about my iron being low. My question for you is how long after taking supplements and adding iron rich foods to my diet will I start to feel better? I am pale, weak and tired. It’s been a few weeks and I don’t feel any better. Thank you. | |
| Posted on 2013-05-01 15:40:52 |
| Name: | HealthAliciousNess |
| Subject: | RE: How long does it take to restore iron levels? |
| Hi Maria, thanks for your question. The U.S. National Library of Medicine states that, with supplementation and eating high iron foods, blood levels of iron should return back to normal after 2 months. However, it does depend on the cause of your iron deficiency, and your specific situation. Further, your body cycles through blood cells every 3-4 months. This means that after your iron levels have returned to normal, it might take another 3-4 months to have healthy blood and recover from your anemia. I hope that information helps. | |
| Posted on 2013-05-02 10:15:38 |
| Name: | Wendy |
| Location: | USA |
| Subject: | Hepatic cellular carcinoma |
| I have just been diagnosed with hepatic cellular carcinoma (HCC). My father had iron overload resulting in porphuria. I had my spleen removed at 5yrs old associated with hemolytic spherocytic anemia, my daughter has increased reticulocyte production at 30yrs old. It appears I have congenital hematochromatosis as my feritin is high as well as my iron saturation rates. please let your readers understand that hematochromatosis is nothing to fool around with as it can lead to HCC. I can not undergo blood letting as I don't have a spleen. Any other ideas besides nutrition? I am vegan. Thank you. | |
| Posted on 2013-05-02 10:34:18 |
| Name: | Lucas |
| Location: | Australia |
| Subject: | Iron in cereal? |
| Hi I 'm a little confused by your charts. In the top chart it states that fortified cereals contain 1.5mg of Iron per 100g and in the lower chart it states that fortified cereals contain 68mg of Iron per 100g? Thanks. | |
| Posted on 2013-06-11 09:35:20 |
| Name: | HealthAliciousNess |
| Subject: | RE: Iron in cereal? |
| Hi Lucas, thanks for your question. The first 100 grams refers to that found in quinoa, the grain naturally highest in iron. The main term to note is "naturally". Fortified foods have iron added to them, and as such, can have as much iron as is added...you need to check the label. The purpose of this article is primary to highlight natural foods, since iron fortified foods can be given to have high iron. So the first number refers to the natural level, and the 2nd fortified number is listed for informational purposes to give an idea of what can be obtained. Hope that helps. | |
| Posted on 2013-06-12 04:42:58 |
Related Aritcles
- Fruits and Vegetables High in Iron
- Top 10 Foods Highest in Vitamin B12
- Top 5 Natural Vegetarian sources of Vitamin B12
- Vegan Sources of Vitamin B12
- Foods High in Iodine
- Top 10 Foods Highest in Zinc
- Top 10 Foods Highest in Magnesium
- High Vitamin A Foods
- Top 10 Foods Highest in Vitamin C
- Top 10 Foods Highest in Vitamin E
- Top 10 Foods Highest in Calcium
References
- USDA National Nutrient Database for Standard Reference, Release 20.
- Office of Dietary Supplements Fact Sheet: Iron
- Hallberg L, Rossander L. Effect of different drinks on the absorption of non-heme iron from composite meals. Hum Nutr Appl Nutr. 1982 Apr;36(2):116-23.
- Richard F. Hurrell, Manju Reddy, and James D. Cook. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. British Journal of Nutrition (1999), 81, 289–295
- National Library of Medicine Fact Sheet on Taking Iron Supplements.
