Hi all

My wife's found out she's got seriously low iron. The medical supplements really dont' agree with her - would be really grateful for cooking/baking ideas that help boost iron more gently/naturally!

Thanks!

You need vitamin c at the same time so something like stuffed cabbage is great. But honestly iron infusions would be best.

Use a cast iron pot/pan to cook in! It helps a lot

Steak has decent iron. Spinach has decent iron. Breakfast cereal is usually iron fortified.

But if you have an iron deficiency what you want is liver or shellfish.

leafy greens. beans/lentils. red meat is nice but not required, other protein sources also have it. eat it with vitamin C sources and lots of water.

also get a lucky iron fish and/or cook on cast iron! it won’t solve the whole thing but is a great component to maintaining.

she van also consider asking her doc about an iron infusion or two to get het to a better level that she can maintain with diet. that may help.

Spinach ( quiches, spinach parm rice, wilted spinach salad, omelets, yogurt spinach dip)

Red meats

Raisins ( oatmeal raisins cookies, raisins added to granola, or trail mix)

Look into getting an iron fish. It is essentially a block metal metal you add into the pot with any sauce/liquid and it releases elemental iron, which doesn’t have any side effects.

Multigrain Cheerios

Perhaps she should consider an infusion. Here's the list of foods high in iron.

https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html

Ask her doctor. There's a degree of anemia where it can't be brought up with food, and if she's at that level, she needs supplements or even ask for a transfusion, and then maintain with iron-rich foods. I've dealt with anemia off and on for years. Supplements will be her best bet (iron plus vitamin c), so I'd recommend asking her doctor what she could do (in regard to whatever it is the supplements don't agree with her on).

Jumping on this to agree, yes boost iron absorption with something high in vitamin C - Bell peppers have more than citrus fruits! But also beware, if you are also serving something high in calcium at the same meal (ie. Dairy), then that will slash the iron absorption. So it can be a bit of a game to play to find the right combos.

This!

Iron needs Vitamin C. In college, I had to eat my burgers with a glass of orange juice. Can't be taken with antacids or calcium.

Most people forget that most vitamin levels depend on a secondary vitamin already in place like vitamin D and B6 when taking magnesium but it can't be taken with calcium.

So it isn't just that one vitamin is low. It often means that other vitamins are also low, just not in the dangerously low levels that would get attention. But depending on diet, age and how you are taking in Fe, it can change how much iron is actually being absorbed by the body.

That is why most modern vitamins with also have listed "other" vitamins included. Because they need each other to be absorbed.

I velvet some beef and then marinate it in oyster and soy sauce. Stir fry with capsicum/peppers because they are high in vitamin C to help absorption. (Also stir fry in garlic, onions, ginger) And pepper to taste, even chili.

Avoid dairy as it messes up with iron absorption

Realistically you can't eat your way out of an iron deficiency. You really should try to find a supplement that works or go for an infusion.