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Replace Your Iron Source From Processed Meats With These 5 Foods

Replace Your Iron Source From Processed Meats With These 5 Foods

You may or may not be someone who is anemic. Iron deficiency anemia (IDA) is the most common type of anemia, and it occurs when your body doesn’t get enough iron. The results — a decrease in the number of red blood cells caused by too little iron.

About 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their body.

In fact, iron deficiency with or without concurrent anemia affects ≈ 30% of the global population, making it the most widespread nutrient deficiency.

Most of us rely on red meat to obtain our daily recommended value of iron needed.

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But, what if I were to tell you that processed meats and red meat were recently deemed carcinogenic in October 2015 by the World Health Organization?

I think you’ll agree when I say that 30% of the global population is a LARGE amount of people that IDA affects. But how can you be sure you are not increasing your chances of developing cancer when eating red meat to obtain your daily recommended value of iron?

Well, it turns out, you can dramatically lower your chances of developing cancer while maintaining healthy levels of iron without eating processed red meats.

In this post, I want to share with you detailed information from a previous article to why you should be eating the following foods for iron:

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Leafy Greens

Kale doesn’t contain as much iron as spinach does. In fact, three cups of boiled spinach provides around 17% of your daily iron needed. This actually is more iron than what’s found in chicken, turkey, and most forms of beef!

Eating leafy greens at least 3 times per week will ensure that you are getting enough iron as well as other trace minerals. Other minerals include:

  • Magnesium
  • Folate
  • Protein
  • Vitamin A, E, and C

Dark Chocolate

This might be one of the most delicious ways to get an abundant amount of iron. Depending on the brand of dark chocolate you eat, you can expect up to almost 40% of your daily iron needs.

There are many other types of beans, but cocoa beans are very high in fats. You will definitely want to limit the amount you eat throughout the day. Try using cocoa powder which is much lower in fat. Add the powder to your smoothies and even try baking with it.

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Lentils

I used to hate lentils because my mom forced me to eat them as a child. Lentils are one of the best sources of trace minerals that are super high in iron content.

In a 1/2 cup of boiled and drained lentils there is 17% the recommended daily value of iron. As I have grown older, I’ve learned to deal with them especially due to the fact they are high in:

  • Magnesium
  • Protein
  • Potassium
  • Zinc, and some
  • B vitamins

Nowadays, I like to blend them into my soups. You can also eat them alone, or use them as a base to a chip dip. Try and find the red (split) lentils. These are the most nutrient diverse variety that are the healthiest.

Dried Fruits

It’s important to eat a healthy breakfast each morning to start your day. Adding dried fruits like apricots and raisins are the perfect source for iron. One cup of dried apricots contains 2.1 milligrams of iron.

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Add some dried apricots to your smoothies, oatmeal, salads, entrées, or you can even bake with them if you like too! Dried apricots are a particularly good source of beta carotene, potassium, and fiber as well.

Many dried apricots contain preservatives to keep the orange color. These preservatives include sulfites or sulfur- dioxide. Be sure to take a look at the nutrition label when purchasing them. Sulfites can be an allergen for some people.

Beans

Beans are very high in protein, calcium, magnesium, potassium, and iron too. Adding more beans to your diet will allow you to get a nutrient dense abundance of minerals. White beans have more iron than other beans, and soy beans are also a great source.

Conclusion

Depending on which ones you like, try to get cannellini, navy, or other variety of white beans to start including in your diet. I like to add them to my salads and I recently started making them in a dip for chips with corn, and other beans.

These 5 foods are a great alternative to getting the iron your body needs. Everything you eat should be focused on moderation. This post was not written to get you to stop eating red meat. By adding these 5 foods to your diet, you can begin to get more diverse nutrients including iron.

Featured photo credit: My Net Diary via mynetdiary.com

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Nickalas D'Urso

Health Coach

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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