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How can you calculate the MG of iron in you diet using organic natural ingredients ?

I need to consume 350 mg of iron daily for an iron deficiency. I’m at 9.1 which is very low, I’m willing to do an iron supplement but it’s side affects of constipation makes it difficult. I would like to get 350 mg in my green smoothies or greens and fruits organicly grown. I should also mention I’m a vegan and have been for the last year. I am also peri menopausal at 52, I’ve been having heavy periods for the last 6 months.

I just want to convert my iron MG’s into how much of what I need

Thank you
Jackie

Here is the list of Iron Content of Selected Vegan Foods

				Food


		
		
			
				Amount


		
		
			
				Iron (mg)


		
	
	
		
			Soybeans,cooked
		
			1 cup
		
			8.8
	
	
		
			Blackstrap molasses
		
			2 Tbsp
		
			7.2
	
	
		
			Lentils, cooked
		
			1 cup
		
			6.6
	
	
		
			Spinach, cooked
		
			1 cup
		
			6.4
	
	
		
			Tofu
		
			4 ounces
		
			6.4
	
	
		
			Bagel, enriched
		
			1 medium
		
			6.4
	
	
		
			Chickpeas, cooked
		
			1 cup
		
			4.7
	
	
		
			Tempeh
		
			1 cup
		
			4.5
	
	
		
			Lima beans, cooked
		
			1 cup
		
			4.5
	
	
		
			Black-eyed peas, cooked
		
			1 cup
		
			4.3
	
	
		
			Swiss chard, cooked
		
			1 cup
		
			4.0
	
	
		
			Kidney beans, cooked
		
			1 cup
		
			3.9
	
	
		
			Black beans, cooked
		
			1 cup
		
			3.6
	
	
		
			Pinto beans, cooked
		
			1 cup
		
			3.6
	
	
		
			Turnip greens, cooked
		
			1 cup
		
			3.2
	
	
		
			Potato
		
			1 large
		
			3.2
	
	
		
			Prune juice
		
			8 ounces
		
			3.0
	
	
		
			Quinoa, cooked
		
			1 cup
		
			2.8
	
	
		
			Beet greens, cooked
		
			1 cup
		
			2.7
	
	
		
			Tahini
		
			2 Tbsp
		
			2.7
	
	
		
			Veggie hot dog, iron-fortified
		
			1 hot dog
		
			2.7
	
	
		
			Peas, cooked
		
			1 cup
		
			2.5
	
	
		
			Cashews
		
			1/4 cup
		
			2.1
	
	
		
			Bok choy, cooked
		
			1 cup
		
			1.8
	
	
		
			Bulgur, cooked
		
			1 cup
		
			1.7
	
	
		
			Raisins
		
			1/2 cup
		
			1.6
	
	
		
			Apricots, dried
		
			15 halves
		
			1.4
	
	
		
			Veggie burger, commercial
		
			1 patty
		
			1.4
	
	
		
			Watermelon
		
			1/8 medium
		
			1.4
	
	
		
			Almonds
		
			1/4 cup
		
			1.3
	
	
		
			Kale, cooked
		
			1 cup
		
			1.2
	
	
		
			Sunflower seeds
		
			1/4 cup
		
			1.2
	
	
		
			Broccoli, cooked
		
			1 cup
		
			1.1
	
	
		
			Millet, cooked
		
			1 cup
		
			1.1
	
	
		
			Soy yogurt
		
			6 ounces
		
			1.1
	
	
		
			Tomato juice
		
			8 ounces
		
			1.0
	
	
		
			Sesame seeds
		
			2 Tbsp
		
			1.0
	
	
		
			Brussels sprouts, cooked
		
			1 cup
		
			0.9
	



Your anemia is due to heavy periods. See doctor and treat accordingly. Getting 350mg of iron from diet is little bit difficult. As iron supplement makes you constipated, consider taking a stool softener. Also consider iron injections which are a safe and effective alternative when iron tablets do not work or cannot be tolerated. Also,see below link:



http://homeremediesforyou.com/Anemia