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Foods high in iron

(13 Posts)
jellyjelly Tue 26-Aug-08 19:11:44

My girlie has been told that she needs to have food with lots of iron it in.

Can think of liver, spinach and steak. She wont eat eggs and cant have apricots which i know are some of the other things but what else.

Any advice appreciated.

Marina Tue 26-Aug-08 19:13:23

Lamb has apparently more available iron in it, for children, than steak or other beef.
Make sure she drinks orange juice with iron-rich foods to improve her absorption of the mineral.

BecauseImWorthIt Tue 26-Aug-08 19:15:23


Iron Rich Foods

Beef, Pork, Lamb (Pick red meats that are lean)
Green Leafy Vegetables: Spinach, Asparagus, Broccoli, Collard Greens, Mustard Greens, Kale, Turnip Greens, Parsley, Cabbage
Certain fortied foods: Cereals, Oatmeal, Pasta, Rice, Grits
Liver, Tofu, Barley, Fish: Tuna Potato

Foods High In Iron

Salmon, Shrimp, Tuna, Oysters, Clams, and most kinds of seafood.
Most kind of Dried Beans: Lima Beans, Kidney Beans, Navy Beans, Soy Beans, Chick Beans, Pinto Beans, Black Eye Beans
Nuts: Almonds, Cashews, Walnuts, Sunflower Seeds, Sesame, Tahini
Dried Fruits: Apricots, Rasins, Dates - Prunes, Figs
Turkey, Chicken, Egg Yolks

Found it by googling 'foods high in iron'

BecauseImWorthIt Tue 26-Aug-08 19:16:37

Clearly an American site - not sure what the difference is between 'iron rich' and 'high in'!

Baked beans are good if your daughter likes those?

jellyjelly Tue 26-Aug-08 19:19:47

Its for my girlfriend not child but i guess its pretty good anyway?

Flibbertyjibbet Tue 26-Aug-08 19:20:40

Sesame seeds. Easy to sprinkle in muesli etc. Lamb, any dark green veg, and drinking fresh orange juice with every meal will help the body to extract all the iron in it.
No soya milk, it just eats up all your iron and I only found that out after drinking gallons of it while pregnant and taking 3 iron tabs a day!

Licorice is good, as is very dark dark chocolate like Green and Blacks (great excuse smile)

combustiblelemon Tue 26-Aug-08 19:23:16

Shepherd's Pie with greens
Veggie chilli (lots of beans)
Beef and Cashew Stir Fry
Oat and raisin cookies -(flour is fortified!)

yeahyeah Tue 26-Aug-08 19:24:03


combustiblelemon Tue 26-Aug-08 19:31:26

Ooh, if girlfriend rather than child, salmon and asparagus salad or salmon and watercress salad (not always popular with children!)These also work well with pasta.

As long as it's just apricots she can't have, you could also chop a mixture of nuts and dried fruits and sprinkle over cereal- some health food shops do bags of 'breakfast sprinkle' stuff but that might have apricots in. Or use the mix to make something like a fruity flapjack kind of tray bake. Or add to couscous with some good fresh orange juice and mix for a salad.

BecauseImWorthIt Tue 26-Aug-08 19:31:59

Sorry jellyjelly - just assumed you were talking about a child!

jellyjelly Tue 26-Aug-08 19:42:13

ah dont worry guess it could be cnfusing as i am a girl but hey ho.

so a watercress salad and a dalh with orang juice could be a good thing then

filthymindedvixen Tue 26-Aug-08 19:44:25

most breakfast cereals are fortified with vits and minerals, esp iron, cornflakes?
Also, drinking orange juice with a meal helps with body's absorption of iron

RambleOn Tue 26-Aug-08 23:53:56

Don't drink tea with your meal - the tannin prevents iron absorption.

Drink orange juice instead. smile

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