ron deficient mothers are likely to be born with low iron levels.
Vegetarians, vegans, smokers and women with significantly higher than normal blood loss during menstruation have an increased need/challenge to get iron. There is no need to start eating meat as it is entirely possible to follow a vegetarian or vegan diet and get plenty of iron. Smokers be advised that low iron is on the LONG list of smoking drawbacks and now is a great time to nip the habit in the butt! If that’s not on your agenda, you too can still get enough iron, but know that you’re needs are higher than non-smokers.
The Recommended Dietary Allowance (RDA) for iron varies depending on age and gender. You can find your RDA by clicking HERE. Note that medical conditions, lifestyle factors and smoking can all affect your personal iron RDA. For the purpose of this article, we’ll be using the RDA for non-pregnant women between the ages of 19-50, which is 18 mg.
Iron comes in two dietary forms: heme (found in meat) and non-heme (plant based). For those that are vegetarian, vegan or consume little amounts of meat, there are many sources of plant based iron available to choose from. The trick is to consume these foods regularly and frequently with plenty of vitamin C rich foods. Vitamin C helps with the absorption of iron from non-heme sources.
The heme iron found in meat is readily absorbed, but when you get down to the facts, meat actually doesn’t pack that much of a nutritional punch when it comes to iron. A serving-size, 3 ounces steak contains a whopping 2 mg of iron when the RDA for ladies is 18 mg! If you’re talking a 3 ounce serving of chicken, you’re getting a lousy 1.1 mg of iron, unless you get one of the pieces with a vein in it – you might get an extra pop of .01 mg from that grossness, if you’re lucky. That’s not to slam meat-eaters, but to bring light to the facts.
Before we dive into the delicious list of iron rich foods and the super fun ending, let's talk iron supplements. If your healthcare provider recommends an iron supplement, ask for one that is easy to digest and take per your healthcare provider's orders. Still eat iron rich foods until it becomes a habit. Your iron levels will come up sooner and stay up because you'll be hip to the beat of eating iron rich foods on the regular.
Below are lists of both plant-based iron rich foods and vitamin C rich foods. You’ll notice spices and herbs amongst the list. That doesn’t mean to eat a spoonful of cinnamon, but rather to add 1 teaspoon to a recipe that calls for ½ a teaspoon and/or adding more spices to the foods you’re already consuming. Additionally, it’s not suggested to only eat foods on this list, but to eat the foods on this list frequently (several times a day) by adding them to what you are already eating or seeking out recipes that include these foods.
To help this information sink in, try coming up with 4 to 5 variations of the foods below to get a total of 20 mg iron in day.
At the end of the list you’ll find a sweet bonus item that can greatly improve both your iron levels and the iron levels of a family in need.
Plant-Based Iron Rich Foods
Note: Foods marked with an * after them are recommended by the Environmental Working Group to purchase organic.
Tip: You’ll see a lot of legumes (beans and lentils) featured on this list packing awesome amounts of iron. To get the nutritional benefits of beans without the gas, make sure to rinse your beans (whether soaked or canned) until all the bubbles are gone to get rid of the majority of the gas causing oligosaccharides. Start with a small amount of beans and work your way up. This allows your digestive system time to adapt to them. Finally, rinse your lentils after cooking them and definitely start with small amounts. Large amounts of lentils are not for legume rookies!
Asparagus: 1 cup of asparagus contains about 1.6 mg iron.
Basil: ½ cup chopped basil contains .67 mg iron.
Beets: 1 cup of beets contains 1.34 mg iron.
Black Beans: 1 cup of black beans contains 3.61 mg iron!
Broccoli: 1 cup of broccoli contains 1.05 mg iron.
Brussels S