Getting enough iron is necessary for your overall health. Our bodies need iron to make hemoglobin, a substance in red blood cells that enables them to carry oxygen. If your cells aren't getting oxygen, then you'll experience dizziness, fatigue, pale skin, low energy, and frequent headaches.
An adult woman needs 18 mg of iron a day. Doesn't seem like much, right? To see what I ate yesterday to reach my daily iron intake read more
| Meal | Food | Iron (mg) |
| Breakfast | 1 cup skim milk | .1 mg |
| 3/4 cup of Kashi Heart to Heart cereal | 1.8 mg | |
| 1/4 cup raisins | 1.1 | 1 tsp flaxseeds | .2 |
| Lunch | 1/2 cup tofu | 6.2 |
| 1/2 cup cooked broccoli | 1 | |
| 1/2 cooked kale | 2 | |
| 1/2 cup cooked quinoa | 1.4 | |
| 1 small pear | .3 | |
| Optional Snack (for pre-workout) |
6 oz. cup of Silk vanilla soy yogurt | 1.4 |
| Dinner | 3 oz. grilled trout | 4 |
| 1 medium baked potato | 1.9 | |
| 1/2 cup cooked asparagus | 1 | |
| Total iron intake | 22.4 mg |
It really isn't that hard to get enough iron. Just make sure to include a variety of legumes, soy products, eggs, meat, whole grains, seeds, and dark green veggies in your diet. If you're interested in knowing what other foods contain iron, check out this list.
Elemis
Zoppini
Ann Sofie Back
I really have to make sure I get my daily iron because I'm nearly anaemic. What sucks is that certain things like calcium and tea don't let your body fully absorb iron. It's a pain to have to take that into consideration and time when I can take certain supplements or enjoy certain foods.
1I eat alot of those foods on a daily basis, including ones on the other list, so I think I'm doing pretty good! I love beans, nuts, seeds, greens, whole grains..
2From my food and supplements.
3I eat meat, but maybe not enough to get my iron. I take supplements so that covers it. I was eating Greek food yesterday and I noticed that taramasalata (a pinky carp spread) actually has 60% of your daily recommended iron intake per tablespoon. Interesting! I doubt many of you eat the stuff on any regular basis (if ever), though lol.
4I don't really pay much attention to my iron intake, but it must be pretty good because both times I went to donate blood, they said my iron levels were very good. *shrug*
5i just went and looked....i got 100% today! actually over 100%.
, and some other
stuff.
6i had it in cereal, tofy, a protein shake, hot chocolate mix
Yay!
tofu is good yea?
i rely on supplements for iron
7I'm not a big meat or tofu person, but I eat a lot of dark green leafy veggies and eggs. I get the rest of my iron in my vitamin supplement.
8Steak! Mmmmmm.
9You'll know if you're quite low on iron. It's not fun at all. I'm forever anemic. UGH!
10I like to have a spoonful of black strap molasses in a cup of a tea, it makes a big difference.
11this is something that im' WAY too familiar with. i was so severely anemic that i had to get iron infusions several times a week and that was not fun. the interesting thing is that i used to eat a LOT of foods that are considered to be high in iron, but i guess my body wasn't absorbing it that way. now i've switched it up a bit and i add in different foods in the hope that i'll get past this anemia thing.
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