Iron Rich Foods During Cancer Treatment
Why is iron important?
If you are having cancer treatment, you may have a low red blood cell count (also called anemia). Iron deficiency (a low level of iron in your blood ) can cause anemia. Symptoms of anemia are weakness, fatigue, pale skin, being unable to tolerate the cold, dizziness, and shortness of breath. Most adult men need 8 milligrams (mg) of iron each day, while most adult women need 18 milligrams per day. Milligrams (mg) is a type of measurement unit that tells you how much of a nutrient is in the food. Choosing foods high in iron helps make red blood cells and can help your blood counts go to normal levels.
If you have leukemia, iron-rich foods alone may not increase red blood cell counts. Check with your provider about how to maintain levels during treatment. Taking an iron supplement may increase your risk of infection or cardiovascular (heart) problems, so talk to your provider before starting an iron supplement. It is recommended to take iron and calcium supplements at least 2 hours apart and it is best to take any multivitamin that has iron in it with a meal.
Selected Food Sources of Iron
| Food | Milligrams per Serving | Percent DV* |
| Breakfast Cereals, fortified with 100% of the DV (daily value) for iron, 1 serving | 18 | 100 |
| Oysters, eastern, cooked with moist heat, 3 ounces | 8 | 44 |
| White beans, canned, 1 cup | 8 | 44 |
| Chocolate, dark, 45%–69% cacao solids, 3 ounces | 7 | 39 |
| Beef liver, pan fried, 3 ounces | 5 | 28 |
| Lentils, boiled and drained, ½ cup | 3 | 17 |
| Spinach, boiled and drained, ½ cup | 3 | 17 |
| Tofu, firm, ½ cup | 3 | 17 |
| Kidney beans, canned, ½ cup | 2 | 11 |
| Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces | 2 | 11 |
| Chickpeas, boiled and drained, ½ cup | 2 | 11 |
| Tomatoes, canned, stewed, 1/2 cup | 2 | 11 |
| Beef, braised bottom round, trimmed to 1/8” fat, 3 ounces | 2 | 11 |
| Potato, baked, flesh and skin, 1 medium potato | 2 | 11 |
| Cashew nuts, oil roasted, 1 ounce (18 nuts) | 2 | 11 |
| Green peas, boiled, ½ cup | 1 | 6 |
| Chicken, roasted, meat and skin, 3 ounces | 1 | 6 |
| Rice, white, long grain, enriched, parboiled, drained, ½ cup | 1 | 6 |
| Bread, whole wheat, 1 slice | 1 | 6 |
| Bread, white, 1 slice | 1 | 6 |
| Raisins, seedless, ¼ cup | 1 | 6 |
| Spaghetti, whole wheat, cooked, 1 cup | 1 | 6 |
| Tuna, light, canned in water, 3 ounces | 1 | 6 |
| Turkey, roasted, breast meat and skin, 3 ounces | 1 | 6 |
| Nuts, pistachio, dry roasted, 1 ounce (49 nuts) | 1 | 6 |
| Broccoli, boiled and drained, ½ cup | 1 | 6 |
| Egg, hard boiled, 1 large | 1 | 6 |
| Rice, brown, long or medium grain, cooked, 1 cup | 1 | 6 |
| Cheese, cheddar, 1.5 ounces | 0 | 0 |
| Cantaloupe, diced, ½ cup | 0 | 0 |
| Mushrooms, white, sliced and stir-fried, ½ cup | 0 | 0 |
| Cheese, cottage, 2% milk fat, ½ cup | 0 | 0 |
| Milk, 1 cup | 0 | 0 |
What is the Daily Value (DV)?
Daily value (DV) is often shown as a percent on a food label. Daily value percent (%DV) tells you how much that food will go toward your daily intake. Daily intake means the food you eat in a day. The Food and Drug Administration (FDA) requires food labels to list iron content (how much iron is in the food). When looking at %DV, 5% or less means low in a nutrient and 20% or more is high.
The U.S. Department of Agriculture’s (USDA’s) FoodData Central lists the nutrient content of many foods and gives a list of foods that have iron, arranged by nutrient content and by food name. (Chart referenced from National Institute of Health).
How can I increase my iron intake from the foods I eat?
A bowl with fruit smoothie and granola in it.
Animal sources of iron like meat, poultry, and fish contain heme iron. Plant-based sources of iron contain non-heme iron. Your body absorbs (takes in) heme iron better than non-heme iron.
Iron and foods that have vitamin C work well together, so having some fruit, fruit juice, leafy greens, bell peppers, or tomatoes with foods rich in iron can help increase your intake. Avoid drinking coffee, cola, or tea with iron-rich meals because the tannins found in these beverages can affect how you absorb iron.
These food tips may help increase your iron intake by combining iron and vitamin C:
- Have a glass of orange juice with your breakfast bacon or sausage.
- Add strawberries in your iron-fortified breakfast cereal.
- Add dried cherries, pumpkin seeds, and nuts in your granola.
- Use spinach, kale, bell peppers, and tomatoes in your tofu scramble.
- Include raisins and chopped cashew nuts with your chicken or tuna salad.
- Add broccoli to a tofu stir fry.
- Eat kiwi with your hummus.
- Add molasses to tomato sauce (has Vitamin C) that can be used in baked beans or chili.
- Make a smoothie with berries, cashew milk, and silken tofu.
Blackstrap Molasses
Blackstrap molasses is a good source of iron, has many health benefits, and can be used instead of sugar. It has 20% of the iron and 10% of the calcium for your daily needs. You can combine blackstrap molasses with iron-rich foods to maximize your iron intake. The recipe below is a great use of black-strap molasses.
Peanut Butter Oatmeal Blackstrap Molasses Breakfast Cookies
These healthy blackstrap molasses cookies are made with creamy peanut butter and rolled oats. They taste like a decadent treat but are healthy enough to munch on any time of day!
Prep Time 10 minutes, Cook Time 8 minutes, Servings 24
Ingredients
- 1 ripe banana mashed
- 1/2 cup creamy peanut butter
- 1/4 cup blackstrap molasses
- 1 tsp. vanilla extract
- 1 3/4 cups rolled oats (gluten-free if needed)
- 1/2 tsp. baking soda
- 1/4 tsp. salt
- 3/4 cup chopped roasted peanuts
Instructions
1. Preheat oven to 350°. Line 2 baking sheets with parchment.
2. In a large mixing bowl, stir together banana, peanut butter, blackstrap molasses, and vanilla until well blended. Stir in rolled oats, baking soda, and salt. Fold in peanuts.
3. Drop the mixture by rounded tablespoonfuls onto a baking sheet.
4. Bake 8 minutes.
5. Remove from oven and transfer to a cooling rack. Allow to cool completely before removing from baking sheets.
Recipe source: Peanut Butter Oatmeal Blackstrap Molasses Cookies - Connoisseurus Veg