Top 10 Iron Rich Foods

Iron is a trace mineral found in every living cell in our bodies. Iron is a primary component of two proteins: hemoglobin and myoglobin.

Hemoglobin is the part of the red blood cell that carries oxygen to the body’s tissues.

Myoglobin is the part of the muscle cells that hold oxygen.

Since iron plays such a critical role in the body, the liver and bone marrow are able to store some iron in case it is needed.

It must be stored inside specialized proteins because free iron can cause damage to the body’s tissues.

Iron deficiency symptoms include:

• Weakness
• Fatigue
• Poor concentration
• Weakened immune system
• Leaky Gut or IBS

Consuming high iron foods are important for Pre-menopausal women have higher iron needs than men due to monthly blood losses.

If you are low in Iron it is also critical to get plenty of vitamin C in your diet since it increases iron absorption. The RDA for iron is 8mg/day for men and older women, while pre-menopausal women need 18 mg/day and the Daily Value is 18mg.

Top 10 Iron Rich Foods List

1) Liver3 oz: 5.6 mg (31% DV)

2) Beef steak3 oz: 1.8 mg (10% DV)

3) Navy beans½ c: 2.3 mg (13% DV)

4) Black beans½ c:  1.8 mg (10% DV)

5) Spinach½ c: 3.2 mg (18% DV)

6) Swiss chard½ c: 2.0 mg (11% DV)

7) Egg yolk1 large: 0.46 mg (3% DV)

8) Prunes1 cup: 1.6 mg (8% DV)

9) Artichokes1 cup: 2 mg (11% DV)

10) Collard greens1 cup: 0.17 mg (1% DV)

If you are iron deficient consume 2-3 servings daily of these iron food sources.

Top Health Benefits of Iron

EnergyAn iron deficiency is known as anemia. When there is not enough iron, the body cannot make hemoglobin which will result in light-colored red blood cells that cannot transport oxygen.

Symptoms of iron-deficiency anemia include lack of energy, poor mental function, and apathy. Pre-menopausal women and children are likely to get anemia if they are not consuming enough high iron foods.

Muscle FunctionWithout iron, the primary cells in the muscles, called myoglobin, cannot hold oxygen. Without oxygen, these cells will not be able to function properly, resulting in muscle weakness.

Brain FunctionThe brain is very dependent on oxygen for proper function. If iron is not present, the brain will not receive the oxygen it needs resulting in poor memory, decreased productivity, and apathy.

Children with iron deficiency tend to become irritable, restless, and are unable to pay attention in class. These symptoms will disappear once iron levels are restored.

Healthy PregnancyPregnant women should consume more iron rich foods than anyone else.  Pregnant women’s iron needs are around 27mg daily and this is often covered in a pre-natal multi-vitamin.  Also, pregnant women should consider consuming more healthy fat and folate rich foods during pregnancy.

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Adorable Cats Love Hugging Compilation 2015 || AHF

Recipe For Healthy Chocolate Frosting:

Ingredients:

• 1 ripe avocado
• 1/4 cup raw local honey
• 1/3 cup raw cacao powder
• 4 Medjool dates (found in the produce section)

Directions:

Place dates in the blender first with the raw, local honey. Pulse until smooth. Then add avocado. Process until smooth. Finish with the raw cacao and blend until well incorporated and has a frosting-like consistency. Frost as normal! Firms up great in the refrigerator and can last up to one week.

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The Top 8 Foods That Blast Fat.

1. Avocados

Avocados are high in healthy, fat-burning monounsaturated fat that helps reduce weight and increase optimal health. Avocados contain a rare form of sugar,(found primarily in avocados) called mannoheptulose. Mannoheptulose helps to lower excess insulin levels that can prevent you from storing fat.

2. Wild Salmon

Salmon is a treasure trove of weight loss goodies. It contains healthy omega 3 fats that help to reduce and reverse the fat cell inflammation result from weight gain. It is also high in protein. Protein is one key to triggering specific hormones such as CCK to help you feel as if you have had enough to eat. Protein also helps to synthesize muscle and muscle is metabolically active – helping you to burn calories even at rest.

3. Raw nuts

Raw nuts Like nuts? You are in luck if you want to lose weight. Eat any kind of nuts for fiber to ward off hunger and to also get a good dose of protein and healthy fats to help you burn fat faster. Raw nuts such as raw pistachios, brazil nuts or almonds help to produce more testosterone naturally. Make sure you eat raw & organic nuts instead of roasted & salted to get the full weight loss and nutrition benefits.

4. Hot Peppers and Mustard

Hot Peppers and Mustard add where you can, Chili peppers, jalapeno peppers, cayenne peppers or 1 tsp. hot mustard to increase your fat burning metabolism by 20-25%% for up to 3 hours after eating. Hot peppers and mustards can help reduce your appetite by increasing your body’s norepinephrine and epinephrine levels.

5. Green Tea

Green tea is more than just flavored hot water when it comes to weight loss. This special tea, research shows, is loaded with potent antioxidants called catechins. The most important of these is EGCG (Epigallocatechin gallate), a substance that boosts metabolism. To achieve weight loss benefits drink 2-3 cups a day. Also, compounds in green tea increase levels of hormones that tell fat cells to break down fat. This releases fat into the bloodstream and makes it available to utilize as energy.

6. Olive Oil

Olive Oil there are a lot of healthy reasons to add olive oil to your grocery list for optimal health, but for weight loss, oleic acid in olive oil exerts a mighty effect that takes place in the small intestine. The oleic acid is transformed in the small intestine into a compound called OEA (oleoylethanolamide) that stops hunger and suppresses appetite by sending signals to your brain telling it you’re full.

7. Garbanzo Beans (chickpeas)

Garbanzo beans also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. Resistant starch is just another type of dietary fiber that very effectively makes you feel fuller longer. Garbanzo beans are also a great source of fiber and protein.

8. Nutrients

Okay, not a food but studies show that those who are deficient in nutrients such as vitamin C, vitamin E, Magnesium and Zinc, have a higher percentage of body fat and belly fat and if that isn’t bad enough..these deficiencies can create bodies that can stubbornly hold on to fat.

The above foods are not only remarkable in helping you to lose weight, they are also an important part ofcreating optimal health. Go ahead and add them to your shopping list so you have them on hand and watch them help kick weight gain to the curb.

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