Iron rich recipes/meals

patchwork_cat

kafkathecat wrote: »

so the idea that meat is the best is slightly simpllistic.

I am sorry, but you are incorrect. Meat and fish are the best available source of iron to humans. That is not to say that is the only source and that a vegetarian is inevitably going to be anaemic.

I was vegetarian in my younger days and during this time I didn't suffer with anaemia, but I did not suffer with the condition that I now do.

I could go on about phytates etc., but I feel I have already been too much of an anorak, so am not going to. However there are various things which interfere with absorption of plant sources, hence why animal sources are the best as they are most bioavailable. If youa re to look into non meat sources, it is necessary to really 'know your stuff'!

theoldcynic

Mojisola wrote: »

It's calcium that affects iron absorption - not just milk - so be careful if you are taking calcium supplements as well as what you eat.

Okay, I am taking calcium supplements but from what I understand it is about when you take them? So just avoid milk/tea etc about an hour before and after you've had your iron (food or tablet) not altogether? Is that right?

Looks like i'm going to have to timetable all my tablets/drinks and meals now! :eek:

Mojisola

theoldcynic wrote: »

Okay, I am taking calcium supplements but from what I understand it is about when you take them? So just avoid milk/tea etc about an hour before and after you've had your iron (food or tablet) not altogether? Is that right?

Looks like i'm going to have to timetable all my tablets/drinks and meals now! :eek:

Yes, that's right.

building_with_lego

If you're using Spatone the best (only?) way to disguise the taste is to mix it with grapefruit juice- it makes orange juice taste awful but with grapefruit it just tastes like grapefruit.

I was going to mention dried apricots too- they're high in iron but also in dietary fibre, which can be very useful if you're on iron tablets and/ or pregnant

Mojisola

building_with_lego wrote: »

If you're using Spatone the best (only?) way to disguise the taste is to mix it with grapefruit juice- it makes orange juice taste awful but with grapefruit it just tastes like grapefruit.

Just make sure that the grapefruit juice won't cause problems with your prescribed medicines - https://www.mayoclinic.com/health/food-and-nutrition/AN00413

Boodle

I tended to have low iron levels in pregnancy (first time as a omnivore, second as a vegan) and I didn't get on with iron tablets either because I don't think I must have been low enough for them to be appropriate so was passing the excess iron

Some tricks I went for:

• black treacle mixed in soya milk, really yummy!
• fortified cereals with fortified soya milk
• quinoa is high in iron
• baked beans, I love them with spinach anyway which is a bonus here
• lentil dishes such as curries, stews and pates
• plenty of dark leafy greens as a side veg and for salads with lunches
• snack on dried fruit

Good luck

bizzylizzy

building_with_lego wrote: »

If you're using Spatone the best (only?) way to disguise the taste is to mix it with grapefruit juice- it makes orange juice taste awful but with grapefruit it just tastes like grapefruit.

I was going to mention dried apricots too- they're high in iron but also in dietary fibre, which can be very useful if you're on iron tablets and/ or pregnant

It tastes fine in apple juice too.

moneypanicker

I was anaemic in all 3 pregnancies. Ferrous sulphate made me really ill (think of the usual toilet problem from iron tablets then the opposite!)
I had all 3 times preg-a-day. I think it has folic acid in it too and iron content not quite as high. It was fine for me combined with careful eating.
I think you can get it prescribed even when not pregnant.

kafkathecat

patchwork_cat wrote: »

I am sorry, but you are incorrect. Meat and fish are the best available source of iron to humans. That is not to say that is the only source and that a vegetarian is inevitably going to be anaemic.

I was vegetarian in my younger days and during this time I didn't suffer with anaemia, but I did not suffer with the condition that I now do.

I could go on about phytates etc., but I feel I have already been too much of an anorak, so am not going to. However there are various things which interfere with absorption of plant sources, hence why animal sources are the best as they are most bioavailable. If youa re to look into non meat sources, it is necessary to really 'know your stuff'!

Yes heme iron is more easily absorbed but non heme iron is a greater source of iron overall. Diet and nutrition is complex but vegetarians are no more likely to be anaemic than meat eaters.
This is all academic anyway as the op eats meat.

heretolearn_2

Liver, of course, but if the thought makes you gag how about liver sausage (I loved that as a kid in sandwiches, doesn't really taste like liver) or a pate with liver, again you don't really taste it. Basically red meat and organ meats are all good.

Another recommendation for dried apricots. I was a veggie for 15 years and when pregnant used to shovel those in for the iron.

Tinned sardines are also good for iron, plus fortified breakfast cereals, tofu also high in iron, nori seaweed also excellent.

If you can't get on with your current tablets its well worth trying alternatives as they don't all have the same base. There are even vegetarian iron 'tonics' - liquids that might be gentler on your system if you pop into a health food shop. Obviously, follow your doctor's advice.