Quick meal ideas that contain iron?

Question

OK. I really want to start doing something about my low iron and low omega 3.

I don't eat any forms of meat but chicken.

I need FAST and easy breakfast ideas that contain lots of iron and some fast and easy dinner ideas that contain lots of iron. i basically only eat carbs and sugar and this is very unhealthy. also, how else do i get omega 3?

Answer 1

Barilla PLUS is good for the Omega 3 problem and pasta is quick.  Since you don't eat fish, so flax seed is another way to get Omega 3s.  You could also take flax seed oil in pill form.

As for the iron... do you like spinach?  I'd probably just end up getting some breakfast cereal that has been fortified with iron (Special K?).

Answer 2

I know how to get the Iron level up. Try a steak and broccoli stir fry. Add in other veggies you like.

Chicken is also good, peanut butter, nuts, green veggies are all great for iron.  When my iron was low I would eat the steak and broccoli stir fry.

Omega 3 is found in fish.

Answer 3

For breakfast, toss some raisins in your cereal or oatmeal.  Dried fruit isn't a huge source of iron, but it does have some.

If you eat salads, ix-nay on the iceberg lettuce and eat romaine or spinach (or a combo).  Toss in lots of veggies, and try to have something citrusy in the dressing or throw sliced oranges or strawberries in the salad (foods high in vitamin C help with iron absorption).

Leafy green vegetables are good sources of iron--lightly steam kale and drizzle with lemon juice.

Okay, those are lunch and dinner ideas, but put them to use!

Chickpeas and other legumes are good sources of iron.  Dip pita or veggies into hummus (a dip made from chickpeas, tahini, and lemon juice).  I sometimes like to have hummus and pita for breakfast, but then my body screams for carbs in the A.M.

For omega-3 fatty acids, you can use walnuts, hemp foods, flax seeds, flax oil.  Do NOT use flax oil for cooking.  If you make your own salad dressings, you can use flax oil for that.  Or you can drizzle it on foods AFTER cooking them.  Flax also degrades easily, so keep it in the fridge or freezer.

I've seen raw flaxseed crackers, and if you can find those, they make a good snack.

Check out www.vrg.org for more iron-rich foods.

Answer 4

Omega 3 is in fish (fish oil) and for iron, broccoli and spinach are great sources.  If you have to, get a supplement for your iron but increase your fiber because iron will constipate you.