Give me your top ways to raise iron levels (without supplement)

[NarniaBanarnia]

I KNOW there are iron supplements that are ‘gentle’ but I suffer chronic (slow transit) constipation for which I already take medication and so far I have never found an iron supplement that doesn’t make that problem worse

I really don’t like red meat. I will eat some if it’s the fastest/best way to get my iron levels up but I don’t like it.

Green veg, check!

Cocoa is good, right?

Dried fruit??

Any other suggestions?

I am just feeling tired these days and though I’ve not had bloods done I know from the past that I tend to have low iron. (And low Vit D, which I am supplementing!)

Would hugely appreciate any food suggestions! Have looked online but wondering if anyone has any off-the-beaten-track ideas.

Have you tried spatone? It’s a lot more gentle than iron tablets, I can’t stomach iron tablets either.

Dates are full of iron and of course kale, spinach, spring greens etc.

Using cast iron pan/skillet for cooking

Noway, I’ve tried spatone yes... honestly my bowel is a huge problem, literally just doesn’t Do its job so any iron or calcium (also) supplement just causes it to seize up even more (not sure that’s possible actually but what it does do is make me need even more anti-constipation meds just to function)

I believe you shouldn’t drink tea after meals because it lowers absorption due to the tannins combining with iron.

Also spatone is worth a try to see how you get on.

Oh interesting MrsPepperPotts! Not heard that before... will investigate thank you

Sorry cross post.

Lucked, sadly I already don’t drink tea otherwise that would have been an easy win!

Get the bloods done. You may need injections. The doc / nurse may have better suggestions on what will help too.

Thanks everyone! X much appreciated

I forced myself to eat liver. Grim but it did help. Fresh OJ with meals to help absorb the iron. Kale, Spinach, Greens in general, Chickpeas, Lentils and yes red meat.

So a typical days lunch and dinner would be Watercress, Kale and Green Lentil Soup and Liver or Red Meat with Greens and a glass of OJ or other vitamin C rich juice.

Fortified breakfast cereals
Kale
Spinach
Wholemeal bread
Chicken (especially eaten with leafy green veg) is a good one I think?
Eggs
Tuna
Peas
Broccoli

Fresh orange juice helps the absorption of iron too so might be worth drinking a glass of orange juice with dinner?

I would get your bloods done though.

Great suggestions! Thanks so much. I think I will get bloods done. No reason not to.

Bran flakes are a easy hit of iron.

I swear by yoghurt. Good luck

Floradix is another supplement, gentlest and most easily absorbed that I have found.

Nuts will help, DH keeps his iron count up with almonds (a handful) and a few squares of dark chocolate every day.

Oh I already eat almonds Gram though probably not a handful a day; good shout thanks so much

Think you’re supposed to drink orange juice with? (As vit c aids absorption). Bonus points as it’s a laxative.

Rubsiyat thank you, I only wish OJ would move my bowels! Literally nothing does :( But it’s a good point re the vit c.

Thanks again everybody (making my shopping list!!)

Eggs, molasses, brewer’s yeast.

Desiccated beef liver capsules.

Spirulina.

Vitamin C tablets can get things moving, as can magnesium supps.

floradix gave me the squids...

Beetroot juice is good for boosting your iron levels.. might be worth a try.

Fortified breakfast cereals (high fibre ones if constipation a problem but take plenty of fluids) along with orange juice for breakfast. Vitamin C aids absorption of iron; tea/coffee can inhibit Absorption.

I've just consulted my copy of Healthy Vegan (by the Bosh! Boys) and they say good sources of iron are:

Nuts
Dried fruit
Dark green leafy veg
Sweet potatoes
Peas
Tofu
Artichokes
Pumpkin and pumpkin seeds
Dark chocolate

My local greengrocer's sells amazing dates, they are half the price of the posh ones in the supermarket and they are delicious.