Need more Iron?

Recently I found out that I´m Spinachanemic and my doctor suggested to eat more Iron rich foods or take supplements. I´m a very bad “pill taker” so I decided to look up what kind of foods I should eat more.

It took me by surprise that according to Statistics Canada about 1 in 10 Canadian women is anemic. If you have few of these symptoms- chest pain, fatigue, shortness of breath, sleepy, tired, headaches, fainting, irritability, even stress, you might be anemic as well.  Women in the childbearing years are particularly susceptible to iron-deficiency anemia because of the blood loss from menstruation. Go and check with your family  doctor.

There are two types of iron:
– Heme iron comes from animal sources and is most easily absorbed by the body.
– Nonheme iron is found in plant sources, such as vegetables, cereals and legumes. It is not as easily absorbed as heme iron.

Liver-mealHere is a list of iron-rich foods:

Meat & Eggs

  • Beef
  • Lamb
  • Ham
  • Turkey
  • Chicken
  • Veal
  • Pork
  • Dried beef
  • Liver
  • Liverwurst
  • Eggs (any style)

  • Shrimp
  • Clams
  • Scallops
  • Oysters
  • Tuna
  • Sardines
  • Haddock
  • Mackerel
  • Salmon

  • Spinach
  • Sweet potatoes
  • Peas
  • Broccoli
  • String beans
  • Beet greens
  • Dandelion greens
  • Collards
  • Kale
  • Chard
Bread & Cereals

  • White bread (enriched)
  • Whole wheat bread
  • Enriched pasta
  • Wheat products
  • Bran cereals
  • Corn meal
  • Oat cereal
  • Cream of Wheat
  • Rye bread
  • Enriched rice

  • Strawberries
  • Watermelon
  • Raisins
  • Dates
  • Figs
  • Prunes
  • Prune juice
  • Dried apricots
  • Dried peaches
Beans & Other Foods

  • Tofu
  • Beans (kidney, garbanzo, or white, canned)
  • Tomato products (e.g., paste)
  • Dried peas
  • Dried beans
  • Lentils
  • Instant breakfast
  • Corn syrup
  • Maple syrup
  • Molasses

Iron-richAnother big surprise – tea and coffee can decrease the amount of iron that your body absorbs from iron-rich foods. Drink coffee and tea separately from meals that contain iron-rich foods.

Lets iron up! 🙂


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