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Foods with iron


Hi there, this is my first ever post and I joined 6 years ago. I hope today is a good day for you all and that you are not suffering too badly.

I have been very very anaemic and I wanted to know if anyone can recommend foods full of iron. I am a vegetarian. Plus I have a tiny appetite. I have started having Actimel daily. One teaspoon of molasses and one teaspoon of Manuka honey plus 10 once a day. Thank you. xx

10 Replies

Welcome to posting.

Some of the foods which are vegetarian friendly that contain iron are:-

Legumes: lentils, soybeans, tofu, lima beans

Grains: quinoa, fortified cereals, brown rice, oatmeal

Nuts and seeds: pumpkin, squash, pine, pistacio, sunflower, cashews, unhulled sesame

Vegetables: tomato sauce, swiss chard, collard greens,

Other: blackstrap molasses, prune juice

From what a friend told me she was told it was best to avoid drinking tea and coffee about an hour before or after a meal as it impedes absorption of the iron and to space the iron rich foods out throughout the day so it is little and often which also might suit your reduced appetite.

Would it be possible for your GP to give you an appointment either a dietician or at least a diet sheet showing you the iron rich foods. I know I would like to be more plant based with my diet but I unfortunately find my IBS starts to fkaremjf I have too much fruit and veg.

I'm a great fan of Manulka honey as I find it is an energy booster and good if I am getting a cold or a sore throat. Good luck with trying to do something about your aneamia. Let us know how you get on.x

begonia in reply to rosewine

Thank you so much for your helpful info. It is really appreciated xx


Hello,welcome back.foods with iron spinach,liver,pumpkin seeds,quinoa,broccoli, tofu,dark chocolate, beans,lentils,potatoes,breakfast cereals,split peas,nuts,dried raisins.eggs.

Hidden in reply to Hidden

And cabbage to I believe is high my granny smith used to get anemia and myself so cabbage was her best one to help her out of it she'd boil cabbage then her&I would dip a cup into the juices and drink it .

begonia in reply to Hidden

Thanks so much for your helpful info. It really is appreciated xx

I am also vegetarian. The advice given here by others is spot on. I also take a vegetarian iron supplement in liquid form and Vit C will help process iron.

I too am very anemic, although not a vegetarian, I don't eat a lot of meat. I eat all of those things off those lists all the time yet I was unable to raise my iron levels unaided. Even after a 3 month course of supplements from the doctor, it looks as though I will need to get it by IV. Please don't underestimate how anemia can contribute to the whole basket of symptoms we already deal with. Speak to your doctor about medical rather than dietary intervention if you find yourself more exhausted and in pain than usual. Hope you feel better soon.

begonia in reply to Sandcastle27

Thank you so much I appreciate you getting back to me. xx


Hello begonia - Nurse Gladys Emanuel (open all hours), I wonder if you have had your iron levels checked by a doctor? if they are low they will prescribe you a course of pills, if it is very bad then its a blood transfusion and with Fibro you dont want that, its whats commonly known as your blood running cold as it goes thru and fibro does not like cold in my experience..Ive recently become a picky eater and ensure evrything I eat has vits&iron in it..If you could eat a stir veggie stir fry then add loads of beansprouts, broccoli and cashew nuts. fro breakfast (even though mine is moor brunch) i have weetabix with the fruits added, shredded wheat and porridge with fruit added.The rest of the day I am still working on!!

Thank you nurse Gladys 😀 I have been on a 6 month course of iron and my ferritin levels have gone up from a low 7 to 77 but I want to keep my levels up with the foods I eat. Hopefully you will have a good day and not too much pain xx

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