Iron sources?

hey,ever since CC has added iron to the nutritional analysis I have been concerned about the amount of iron I get during the day. I averaged about 70% on the tracker, but I eat around 2400 cals on a laid back day, I think if i were to get more iron i would have more stable energy though out the day. I was wondering, what are some good non fortified vegetarian sources of iron. I do eat meat about once a day, and eat my(and very much enjoy) my greens, but i would like to averaged about 200% on the tracker.

Original Post by beowulf34319:

hey,ever since CC has added iron to the nutritional analysis I have been concerned about the amount of iron I get during the day. I averaged about 70% on the tracker, but I eat around 2400 cals on a laid back day, I think if i were to get more iron i would have more stable energy though out the day. I was wondering, what are some good non fortified vegetarian sources of iron. I do eat meat about once a day, and eat my(and very much enjoy) my greens, but i would like to averaged about 200% on the tracker.

Well, you've got your beans (soy, lentil, lima, black), your molasses (blackstrap!), your quinoa, your potato skin, your spinach and swiss chard...  Also, when you eat your meat, I'd recommend oysters if you can get them.  6 raw packs a good 30% (I don't know about you, but I can eat well over a dozen for dinner), and a can of smoked, depending on size and brand, can be between 60% and 140%.

Fair warning: Going from 70% to 200% iron, beware that you might have some... erm... uncomfortable bowel issues.  Too much iron can stop up the works, so to speak.  I'm on about a 1500 calories-a-day diet (I'm a tiny person), so about 75% iron is right for me, and if I go too far over 100% for a day or two... I know about it!

There are 2 types of iron,

1. heme - available only in animal protein (the most bioavailable, meaning it is absorbed and used better by body cells)

2. non heme - available in both animal and plant foods (if you rely solely on plant products, you may not be absorbing enough iron.)

Remember that vitamin C enhances both heme and nonheme iron absorption, so having plenty of "c" in your diet is important as well.

Good luck

A quick way to get iron from a vegetarian source is thru blackstrap molasses. It also has good amount of calcium. It can be added to something else. Keep in mind it is a sugar, albeit one with a good amount nutrients