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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 January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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