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Thank you so much for these information on iron. I
found it ou very helpful.
Teresa T
dxd 1/03
Zavie ) clib # 764
400 mg Gleevec
----- Original Message -----
Sent: Sunday, January 16, 2005 8:00
PM
Subject: [CML] Interesting reading
regarding iron-rich foods
Hello everyone!
I found an interesting
website called www.bloodbook.com
They list many sources of iron rich foods to help with anemia, and I
thought it could be of interest to the group. This is a
sample...
Exactly What Other Foods Rich in Iron Will Help Me the Most?
Eat more food containing Vitamin C. Vitamin C enhances the absorption
of iron into your body. This is very helpful if you are a vegetarian.
Vegetarians consume less iron because they obtain it from plant
sources. Some plants contain chemicals that bind the iron rendering
it
more easily absorbed. You can also counteract this being eating
foods high
in calcium with it (calcium binds the chemicals, making
iron more easily
absorbed into the Blood) You can still obtain iron
from vegetables. Foods
such as beans, whole grains, spinach, and
dried fruits have a significant
amount of iron.
Red meat contains a significant amounts of iron. If
fat is a reason
that you do not eat red meat, try eating extra lean meat.
Liver is an
excellent source of iron. (see table)
Eat a lot of iron
rich cereal. Many cereals are fortified with iron.
Check the food label on
the box and look for iron under the daily
values.
You should also
avoid drinking tea with your meals that are high in
iron. Tea contains
tannin that could inhibit the absorption of iron.
A good policy is to
monitor what you eat. You must know exactly what
your diet is, having a
brief written food intake list, if you wish to
enhance or improve it.
Some Good Sources Foods Rich in Iron* (Dietary Iron) are:
List
of Grains Rich in
Iron:
Iron (mg.)
Brown rice, 1 cup cooked 0.8
Whole wheat bread, 1 slice 0.9
Wheat germ, 2 tablespoons 1.1
English Muffin, 1 plain 1.4
Oatmeal,
1 cup cooked 1.6
Total cereal, 1 ounce 18.0
Cream of Wheat, 1 cup 10.0
Pita, whole wheat, 1 slice/piece, 6 �
inch 1.9
Spaghetti, enriched, 1 cup,
cooked 2.0
Raisin bran cereal, 1 cup 6.3
List of Iron Rich
Legumes, Seeds, and Soy:
Sunflower seeds, 1 ounce 1.4
Soy milk, 1 cup 1.4
Kidney beans, � cup canned 1.6
Chickpeas, �
cup, canned 1.6
Tofu, firm, � cup 1.8
Soy burger, 1 average 1.8 to
3.9*
List of Vegetables Rich in Iron:
Broccoli, � cup,
boiled 0.7
Green beans, � cup, boiled 0.8
Lima beans, baby, frozen, �
cup, boiled 1.8
Beets, 1 cup 1.8
Peas, � cup
frozen, boiled 1.3
Potato, fresh baked, cooked w/skin on 4.0
Vegetables, green leafy, � cup 2.0
Watermelon, 6 inch x �
inch slice 3.0
A Sample List of Foods Rich in Iron:
Blackstrap Molasses, one tablespoon 3.0
Dates or Prunes, � cup
2.4
Beef, Pork, Lamb, three ounces 2.3 to 3.0
Liver (beef, chicken),
three ounces 8.0 to 25.0
Clams, Oysters � cup 3.0
Dark meat Turkey �
cup 2.6
Pizza, cheese or pepperoni, � of 10 inch pie 4.5 to 5.5
*
Varies with brand. Check the iron content on the label.
** Pregnant women
should not eat liver because of its very high
Vitamin
A content. Large amounts of Vitamin A can be harmful to
the baby.
What Else Can I Do to Increase Iron in My Blood?
Again,
if all else fails, take an iron supplement or a multivitamin
with iron.
Though vitamins could cause side effects such as
constipation and nausea,
the proper balance of iron is easily
achieved, and the rewards for your
efforts are great. You can
alleviate most of the problems by consuming the
iron supplement on a
full stomach. In addition, make sure drink plenty of
fluids and eat
plenty of fiber rich vegetables
Sincerely,
Lynn
dx 12/10/03
PCRU
Zavie 0 Club # 692
400 mg
Gleevec
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