Iron Rich Foods

[lanie]

Hi - have a friend just out of hospital with a severe iron deficiency - she has the pills (vitamins) but don't agree with her - could anyone please indicate some foods right in iron, I know spinach and liver - anybody got any suggestions - thanks http://www.cookinglight.com/bbs/smile.gif lanie

[Kerri]

A big ol' juicy steak. I crave meat when I need iron.

[lorilei]

Some foods that come to mind:

Dried apricots
Prune juice
Raisins
Pumpkin & sunflower seeds
Potatoes
Beans (chickpeas, lentils)
Tuna, scallops, clams
Soybeans

Some hints to keep in mind when attempting to increase your iron consumption:

1)Vitamin C boosts iron absorption from plant sources (such as beans and greens) -- so try eating combinations of iron rich/C-rich foods at each meal. (Some C-rich foods include tomatoes, citrus fruit, strawberries, red peppers, broccoli, potatoes, watermelon, cantaloupe, cauliflower, and kiwis)

2)Tea and coffee can interfere with iron absorption, so you might try drinking these beverages away from mealtime. Other foods that can interfere: other caffeinated beverages, eggs, milk, and bran

3) The lactic acid in both yogurt and sauerkraut can also help your body absorb iron, as do fermented soy foods, such as miso

[mlou]

Blackstrap molasses is what people go for when they have iron deficienties. Dulse is also extremely high in iron. I will get some figures and get back to you.


It is no wonder the supplements don't agree with her, most of them are worthless and are made from iron. You are actually taking in pill form iron filings like in that old toy where you put beard and hair on the little man-not kidding!

[lanie]

hahahah mlou - too funny and thanks lorilei - just came back from her house - bought the apricots, raisins and sweet potatoes, Now tomorrow I can get the molasses into her (she is yellow)(was also back into the emerg around 6 am) - very interesting....should have know that....it just all happened so quickly that I thought I would post - YOU PEOPLE ARE TRULY THE BEST....sincerely lanie http://www.cookinglight.com/bbs/smile.gif

[mlou]

Back http://www.cookinglight.com/bbs/smile.gif

Blackstrap molasses sound like just the thing for a person hospitalized who may not feel like solid food. Couldn't find exact figures but most of the top nutritionist agree blackstrap molasses which is usually taken straight in this case of emergency, and hijikii(sp) seaweed not dulse is the highest iron food around. You can grind this in a mortar and pestle and add it to just about anything. If you get these two foods in her fast I bet she'll have a speedy recovery-will AMAZE those doctors trying to give her ground up iron haha http://www.cookinglight.com/bbs/smile.gif If you would like any recipes for the seaweed, I have plenty!!!!!!!!

[mlou]

Another note after reading lorilei's post. Hijikki is also very high in vitamin C and one of the recipes I would suggest, contains miso.

[lanie]

Hi mlou - would very much appreciate any recipes - I feel so sorry for her.....she is alone ...... and as I said she looks yellow - isn't that jaundice.....are they one of the same? Any/one recipe would be great - thanks so much....

PS - the hospital sent here home too early and I knew she would be back in - and hopefully it won't happen again tomorrow - these health care systems - well - some just#!@+@!#

[mlou]

lanie,
I am rushing off to work now but I will post you some more recipes hopefully later tonight, but for now the best one is as follows.

In one small pot, boil 1 cup water or enough to cover about 1/4 cup or a handful of hijiki seaweed also in the pot. Let this cook on medium heat about 10 minutes, this removes most of the fishy flavor and makes the house smell like the beach http://www.cookinglight.com/bbs/smile.gif In another pot, boil 1 cup water and add 1 chopped green onion. After the hijiki is done, drain, and chop up as small as possible. Add this to the soup pot and remove from heat. Add 2 tsp. any type of miso. The darker misos have a meaty flavor and the lighter ones a sweet flavor. Stir until miso is dissolved and serve. To me this is like a giant hug from mother nature! She will be getting plenty of iron, especially if you give her a spoonful of molasses for dessert! Make sure they are blackstrap! Once you prepare hijiki in the manner above, you can slip it into anything but I will print some specific recipes later! Send my blessings to your friend! You can make this soup and take it in a thermos, just make sure you remove from stove before adding miso as it should not be heated. If you don't have all this stuff on hand right now, just take her the molasses, it alone will pack a punch to her system.

[kentgirl]

Here's more foods that are iron-rich:
All types of liver
Beef
Venison
Oysters
Sardines
Turkey
Chicken
Cod
Brewer's yeast
Blackstrap molasses
Iron-fortified breakfast cereals
Wheat germ
Soybeans
Lentils
Turnip greens
Baked-potato skin
Bulgur


[This message has been edited by kentgirl (edited 11-13-2000).]

[mlou]

lanie,

Hope it went well so far! Keep in mind the quick soup in the last post is really for wakame, I just thought this woul be a quick way to get the hijiki going. Hijiki is the most iron rich seaweed but all seaweeds are very high in all the minerals. Hijiki is also a very strong tasting seaweed especially for a beginner so if it didn't go well some of the other more mild seaweeds might be in order, they would all be excellent to add to your friends diet at this time. Following is the only recipe I have specifically for hijiki and is wonderful! I serve this to people who shiver at the thought of seaweed and they love it!

Hijiki Roll

Filling:
1/2 cup hijiki, soaked overnight, drained,and finely chopped
1 tsp. toasted sesame oil
1/2 cup water
1/3 cup almond butter
Pastry Dough:
1/2 cup unbleached white flour
1/2 cup whole wheat pastry flour
1/2 tsp. sea salt
1/2 tsp. non-aluminum baking powder
2 tbsp. canola oil
1/2 cup plain soy milk(or regular milk)
2 tsp. maple syrup

Place soaked, chopped hijiki in a heavy skillet that has been coated with toasted sesame oil. Add enough fresh water to almost cover(about 1/2 cup). Bring to a boil, reduce flame and cover. Cook until water is absorbed(about 45 minutes).

While hijiki is cooking, begin pastry dough. In a medium bowl, sift and combine flours, salt, and baking powder. In a small bowl, whisk oil, milk, and maple syrup. Pour liquids into dry ingredients; then mix with hands until it holds together in a ball.

On a floured surface, roll out dough to make a 10 x 8 rectangle about 1/8" thick. Smear almond butter over the dough, leaving a 1' border on the long sides.

Pre-heat oven to 350 degrees.

Arrange the hijiki over the almond butter. Now roll up dough like a jelly roll. Cut into 1 1/2" lengths and place on lightly oiled cookie sheet. Bake for 30 minute or until outer crust is well baked and golden. Flip rolls after 15 minutes. YUMMY http://www.cookinglight.com/bbs/smile.gif

Hope you can try this! If she really doesn't like hijiki but is willing to try other seaweeds, let me know, I have many other recipes. Also a goo green drink from a health food store containing kelp, barley grass, and spirullina mixed in fruit juice would be great for her also. Spirulina is also available in capsule form. This friend is lucky to have a friend like you!!!

[lanie]

Thank you girls so much - I really appreciate this - aside from the usual - my mind drew a blank - this poor girl is in trouble - so your suggestions are so welcomes - thanks http://www.cookinglight.com/bbs/smile.gif lanie

[food girl]

Just another suggestion.

Cream of wheat 1 packet contains 8.1 mg Iron. This may be a little easier for your friend to prepare, and might rest a little easier on her tummy than seaweed. Some sea weed is high in Iron, but you do need to eat at least 3 oz of certain kinds to get the same amt. as is in the cream of wheat.

The problem with over the counter or Rx Iron supplements is the amount. Most contain far more than the RDI (15 mg) and most people just can't tolerate it.

There are two kinds of iron found in foods, heme and non-heme. Our bodies absorb and use heme iron much quicker and easier than non-heme. Heme iron is found only in meat, non-heme is the kind provided by veggies. Whenever your friend is able, some meat would probably be a good idea.

There are lots of causes of anemia, many of which are not related at all to iron intake. Does she have a good doctor? Has she gotten a second opinion.

YOu are a good friend to help her out.

Lisa

[JeanneW]

Hi Lanie,

I've been out of the area for a few weeks and I'm just now catching up on posts. It's been about a week now. Is your friend doing any better? Jeanne