Iron in Food

[Bantams]

Hi!

I recently found out I am anemic (after wondering why I was so tired for the past couple months), and I am taking iron/vitamin C supplements. However, I am trying to work on my diet so that it will be less of a problem in the future.
I know how to eat enough iron, but I am unsure what to avoid - foods that will block the absorption of iron. For example, spinach is high in iron, but the oxalic acid is counterproductive. Or almonds - are they okay roasted, or should they be avoided in both the raw and cooked state?

I eat a lot of beef - our own (grassfed); I have a cow, so lots of raw milk, cheese, etc. Also vegetables, fruits, but I try to avoid wheat-based foods.

Any suggestions? I would really appreciate it!
Thank you,
Kelsey

[PeggyinNC]

"I know how to eat enough iron, but I am unsure what to avoid - foods that will block the absorption of iron."

I am also anemic, and one of the things that can block iron absorption is calcium. Since I love raw milk, dairy kefir smoothies, etc. this is often a problem for me. I try to space them out, so I am at least not consuming a lot of calcium when I am eating/taking stuff to boost my iron. Some of the mommies here recommended a product called Floradix, a tonic of herbs and iron that is very easily assimilated. It has helped me tremendously, when not much else was. A website called vitaglo.com carries it at the best price I've seen, and with free shipping. I mix it with a bit of orange juice and a teaspoon or two of acerola powder, because vitamin C helps with the iron absorption.

[JMJ]

You'll absorb the iron a lot better from meat. Grass fed beef and liver are especially helpful. If you steam your spinach for just a minute, it takes care of the oxalic acid. Use skinless almonds. If you can't find them skinless, soak them in salt water overnight or put them in boiling water just for a few seconds, and the skins will come off much more easily.

[sewchris2642]

Cooking in cast iron will up your iron absorption. Especially if you cook tomatoes in cast iron. Vitamin C ups your absorption of iron. Coffee and tea as well as milk decreases your absorption of iron so drink them between meals and not with iron rich foods. Drink orange juice instead. Here's a good article on boosting iron absorption. It's coming from a vegan standpoint. http://www.vegfamily.com/health/boost-iron-intake.htm

[Bantams]

Thank you everyone for the great suggestions! I will definitely get the Floradix.

What do you think is a reasonable amount of time to wait between, say, eating meat and eating dairy?

Should tannin-containing foods be avoided altogether, or just consumed separately? (chocolate, wine, coffee). What about kombucha?

Sorry I have so many questions! But thank you!
Kelsey

[BirthIsAwesome]

I've heard you should avoid dairy for 4 hours before eating an iron-rich meal or taking an iron supplement. So I generally try not to eat dairy after 1 pm, since my most iron-rich meal is almost always in the evening (meat, spinach, etc.).

[Punchy Kaby]

Originally Posted by JMJ

You'll absorb the iron a lot better from meat. Grass fed beef and liver are especially helpful. If you steam your spinach for just a minute, it takes care of the oxalic acid. Use skinless almonds. If you can't find them skinless, soak them in salt water overnight or put them in boiling water just for a few seconds, and the skins will come off much more easily.

oxalic acid is not changed at all by cooking, so I would avoid eating spinach with meat. Chocolate, kiwis, and rhubarb are also high in oxalates.

I like ionic iron over floradix. The floradix website says they have a 25% absorption rate and the angstrom ionic iron claims to have a 99.9% absorption rate. More bang for your $.

I would wait 2-3 hrs between having dairy and red meat. I take my ionic iron on an empty stomach and it is absorbed immediately, then I wait 30 or so minutes before having dairy.

[sewchris2642]

Originally Posted by Punchy Kaby

oxalic acid is not changed at all by cooking, so I would avoid eating spinach with meat. Chocolate, kiwis, and rhubarb are also high in oxalates.

I like ionic iron over floradix. The floradix website says they have a 25% absorption rate and the angstrom ionic iron claims to have a 99.9% absorption rate. More bang for your $.

I would wait 2-3 hrs between having dairy and red meat. I take my ionic iron on an empty stomach and it is absorbed immediately, then I wait 30 or so minutes before having dairy.

Taking iron supplements with orange juice or tomato juice instead of water will also up the body's absorption of the usable iron. http://www.mayoclinic.com/health/iro...ents-and-drugs