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Iron consumption very low

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Nimacado

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ImageUploadedByDCUK Forum1395424428.371925.jpg I've been using myfitnesspal for a week to try to understand more about the food I'm eating and what is good/bad for me. The main thing I'm concerned about is my iron intake. I've not managed to get it above 15% this week, today is only up to 5% so far. I do take a multivitamin with iron but would rather increase my iron intake naturally. I know dark green vegetables help. I thought spinach did but was very surprised to see no reference to iron on the nutritional information table on the packet.

I wish someone would come and help me prepare good, filling, healthy meals for a month so I could learn how to control my blood sugars whilst not consuming too much fat/calories..... Confused.com


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Hi,

Don't forget that if you use the foods from the data base on Myfitnesspal these are entered by other members on the whole, and most people seem to enter only the main stuff like calories, carbs, fats, protein and fibre. They don't often include the other nutrients. Therefore your levels will seem very low but may be a lot higher. You can't rely on these member entered foods. Good sources of iron include liver, beef, lamb, kidney beans, leafy veggies, lentils, chickpeas etc.
 
Bluetit1802 said:
Hi,

Don't forget that if you use the foods from the data base on Myfitnesspal these are entered by other members on the whole, and most people seem to enter only the main stuff like calories, carbs, fats, protein and fibre. They don't often include the other nutrients. Therefore your levels will seem very low but may be a lot higher. You can't rely on these member entered foods. Good sources of iron include liver, beef, lamb, kidney beans, leafy veggies, lentils, chickpeas etc.
Click to expand...

Thanks. That's a relief! Other than liver, I like and eat all of those things. I've been looking out foe a good lentil/chickpea curry recipe which sounds like it would be a good option for me. Thanks again.


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Liver is a source of many micro nutrients so you could find a way to have some liver now and then?

There are some very nice liver pate recipes. Or you can mix mince and liver to make patties if you don't like the taste of liver.
 
14.8mgm is the recommended daily amount of iron needed by women.
Along with spinach, kale and watercress, all red meats contain iron, as do egg yolks and nuts. The addition of a vitamin C supplement will aid the absorption of the iron from your diet :)
 
I can't eat liver or eggs - never been able to abide either. But I'm very happy to eat red meat, green veg, spinach, chickpeas etc so should be ok. I think anaemia runs in the family so I also take a multivitamin with iron.


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Good idea not to drink tea with your meals as it can block the absorption of iron. Also a good idea to eat something containing Vitamin C with the meal as it assists with iron absorption.
 
Nimacado said:
I can't eat liver or eggs - never been able to abide either. But I'm very happy to eat red meat, green veg, spinach, chickpeas etc so should be ok. I think anaemia runs in the family so I also take a multivitamin with iron.


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Click to expand...
Can you eat kidneys? Tongue?

Why is liver impossible to eat? Taste? Texture? There are ways to overcome this if you want to. I don't care if I was criticised for recommending liver anyway. Liver contains so many vital things.
 
Totto - I've always hated everything about offal - the smell, the taste, the texture and I suspect that's a lot to do with the very thought of it. I'm not opposed on principle, if people like it then that's great - as you say it's packed with nutrients - it's just not for me.


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Indy51 said:
Good idea not to drink tea with your meals as it can block the absorption of iron. Also a good idea to eat something containing Vitamin C with the meal as it assists with iron absorption.
Click to expand...

I used to try and drink a small glass of fresh juice when I took my iron tablet but have given that up since being diagnosed with diabetes :-/


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Indy51 said:
Good idea not to drink tea with your meals as it can block the absorption of iron. Also a good idea to eat something containing Vitamin C with the meal as it assists with iron absorption.
Click to expand...

Also, I don't tend to drink anything with a meal - much to my Irish parents disgust - they drink tea every ten minutes ;-)


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