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Delicious Ways to Get More Iron
TIRED ALL THE TIME?
15 Delicious Ways to Get More Iron
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Do you sometimes feel like you wake up tired? Or does your energy completely fzzle out by mid-afernoon? Te culprit may be an iron defciency. It’s fairly common among women, and it can defnitely have you dragging. Te Recommended Daily Allowance of iron for women between the ages of 19 and 50 is 18 milligrams each day. Men and women in other age groups need about 8 milligrams.
If you have a condition that interferes with nutrient absorption, such as Celiac disease, you may need extra iron. Tat’s also true if you’re pregnant. If you think you might have an iron defciency, the frst step is to talk to your doctor. Ten try these 15 foods to help give your iron a boost.
Black Beans or Kidney Beans Beans contain a whopping 4 milligrams of iron per cup. Eat them as a side dish to Mexican food, stir them into pasta or add them to just about any casserole.
Baked Potato One medium sized baked potato will give you about 2 milligrams of iron.
Quinoa Tis tasty non-wheat grain is excellent served as a substitute for rice. One cup of quinoa gives you 3 milligrams of iron.
Clams If you love clams, you can say goodbye to your iron defciency. A 3-ounce serving of clams can pack about 20 milligrams of iron. Tat’s enough for a whole day.
Garbanzo Beans or Chickpeas Tasty garbanzo beans are delicious in a salad and give you 5 milligrams of iron per cup. Also, try putting them in a food processor with some olive oil to create your own iron-rich hummus.
Beef A 3-ounce serving of red meat contains 3 milligrams of iron. An average burger has about 6 ounces of beef.
Dried Apricots For an iron-flled snack on the go, grab a package of dried apricots. You’re getting 2 milligrams of iron per half cup of the fruit.
Cooked Spinach Spinach is packed with iron. Tere are 6 milligrams of iron in each cup of cooked spinach. Serve it in pasta, in a meat dish or all by itself with a little salt and garlic.
Dark Turkey Meat Tat holiday turkey can pump up your iron. Each 3-ounce serving of dark turkey meat contains about 2 milligrams of iron.
Pumpkin Seeds Snack on pumpkin seeds instead of potato chips, and you’ll be treating yourself to more iron. Just a quarter cup of pumpkin seeds contains 2 milligrams.
Broccoli Tis green powerhouse veggie has lots of nutrients, and iron is among them. One cup of cooked broccoli has 1 milligram of iron.
Tofu A pack of tofu will give you a shot of iron. A half a cup of tofu contains 3.5 milligrams of iron. If you don’t eat meat, this is a good alternative.
Chicken Liver Animals organs have lots of iron, and chicken liver is a terrifc source. Eat 3 ounces of chicken liver for 3.5 milligrams of iron.
Nuts and Legumes Peanuts, cashews and almonds all contain about 2 milligrams of iron for each 2-ounce serving. Grab a handful to eat with lunch or as a snack on your way out the door.
Dark Chocolate Decadent dark chocolate has lots of nutrition to ofer. One ounce of dark chocolate gives you 3 milligrams of iron, making it a great choice.
Tese 15 fantastic foods are a good source of iron and delicious as well. Also look for foods like cereal and pasta that have been fortifed with iron. Keep in mind that iron found in animal products is easier to absorb than iron from plant sources, which is why vegetarians and vegans may be more likely to be defcient in iron. Try adding some Vitamin C to your diet for better absorption. Make sure you get the recommended daily dose of iron, and you may just fnd that you have more energy and exuberance. It could change your life. Ee
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