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15 Foods Super Rich In Iron

15 Foods Super Rich In Iron

Have you ever wondered why Popeye guzzled spinach each time he had to face Bluto? That is because he needed an extra boost to help him defeat his nemesis. Spinach contains iron, an important mineral that aids in important bodily functions such as transporting oxygen in the blood and contains a number of protein that including haemoglobin, myoglobin, cytochromes, and enzymes involved in redox reaction. Transporting of oxygen in the blood is important because this process provides energy for our daily life.

Back to Popeye, the message he is giving through eating spinach is not only directed to children, but also to the adults. About one-third of the world’s population suffer from iron deficiency. Iron is lost from the body through sweat, blood loss, and through shedding of intestinal cells. An average adult man needs around 1mg of iron, while an average menstruating female needs 1.5mg. Below is a rough sketch of recommended dietary iron intakes per day:

  • Infants 0-6 months – 0.2mg for breastfed infants
  • Infants 7-12 months – 11mg
  • Girls and boys aged 1-3 years – 9mg
  • Girls and boys aged 4-8 years – 10mg
  • Girls and boys aged 9-13 years – 8mg
  • Boys aged 14-18 years – 11mg
  • Girls aged 14-18 years – 15mg
  • Women aged 19-50 years – 18mg
  • Pregnant women – 27mg
  • Lactating women – 9-10mg
  • Women aged 51 years and over – 8 mg
  • Men aged 19 years and over – 8 mg

So… what are the foods that are high in iron? Red meat, varieties of nuts, molluscs, beans and pulses… and the list goes on. For your convenience, here are the top 15 foods that are super rich in iron.

1. Molluscs (Clams, Mussels, Oysters, Cuttlefish, Octopus, Scallops, )

Iron: 28mg – 100mg

Next time you are out at a restaurant, go for the seafood platter. Molluscs like clams, mussels, oysters, and squids are crammed with nutrients, zinc, and vitamin B12. If molluscs are not your choice of food, why don’t you go for salmons, tuna, and haddock? They may have less iron in them compared to molluscs, but they are a fine substitute. If you prefer to eat seafood at home, here is a variety of recipes for you to try!

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2. Liver (Chicken, Beef, Lamb, Pork, and Turkey)

Iron: 23mg – 100mg

The first thing that comes to one’s mind is that liver consumption will risk an abundance of cholesterol. Did you know that liver contains heme iron, minerals, vitamins, and proteins? It is better to consume in moderation for pregnant women, because high levels of vitamin A present in the liver may be connected to birth defects. Here is a recipe for liver that is easy to make and is palatable at the same time.

3. Dark Chocolate and Cocoa Powder

Iron: 17mg – 100mg

Dark chocolate is full of minerals and contains a surprising amount of fiber. It not only reduces heart attack risks, but also boosts happiness, eliminating depression. Cocoa powder has similar effects as well. While you can simply buy a bar of dark chocolate (the darker the better), with cocoa powder, you can actually add to your salads or even cereals!

4. Seeds (Pumpkin, Squash, Sesame, Sunflower, Flax)

Iron: 15mg – 100mg

These seeds are super healthy, and the best thing about them is either you can eat them as snacks, or you can add them to any of your meals to increase the amount of iron. You can pop some of the seeds on to your favorite salad, or mix them in a bread or muffin recipe.

5. Dried Fruits (Apricots, Raisins, Peaches, Prunes, Figs, Currants)

Iron: 6.3mg – 100mg

Another super healthy snack that is stashed with nutrients, this is a delicious option for those with sweet tooth. If you are wondering about the difference between dried fruits and fresh fruits, it has been found out that dried fruits are in certain ways much healthier than fresh fruits!

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6. Nuts (Cashew, Peanuts, Pine, Almond, Hazelnut)

Iron: 6.1mg – 100mg

Nuts about nuts? Good for you! Each type of nut has its own nutrient value and is rich in iron, calcium, protein, and sufficient amount of fat. You can have 10-11 unsalted nuts per day as a snack, or you can add it to your preferred recipe. Here is a fruity mincemeat with almonds recipe for you to enjoy!

7. Red meat (Beef and Lamb)

Iron: 3.7mg – 100mg

This is only applicable for the lean tenderloin of beef and lamb. Avoid the fats and you are good to eat. Many of you will be skeptical about this point, but just like liver, red meats contain heme iron which is easily absorbed by the body than other minerals. Also, please avoid cooking the meat in excess oil and spices. You can try a steak recipe for an easy dinner in less than thirty minutes.

8. Beans and Pulses (Lentils, Kidney beans, White beans, Black beans, Black-eyed peas, Chickpeas, Lima beans)

Iron: 3.7mg – 100mg

This is perfect for the vegetarians. The iron value for beans and pulses are the same as for red meats. For example, one cup of chickpeas contains a generous amount of protein, besides containing high amount of iron. But the catch is that these foods have non-heme iron. Non-heme iron can only be absorbed through vitamin C. It is known as the iron booster superstar. Papaya, bell pepper, broccoli, citrus fruits (oranges, strawberries, etc) contain enough vitamin C. So, if you can add some of these iron boosters with your beans and/or pulses, the iron intake will be easily digested by your system. Check out this healthy recipe for lentils.

9. Dried Thyme

Iron: 3.7mg – 100mg

Dried thyme has been considered  one  of the most nutritional foods. It is rich in fiber, vitamin A and C, potassium, manganese, magnesium, selenium, and the best part is it has zero cholesterol! Fresh and dried thyme can be found throughout the year, and you can add them in anything you want to: eggs, salads, or just sprinkle a handful of leaves on top of your pasta! Dried thyme is often used in herbal medicines. Learn more about thyme and you will be surprised to see the benefits of dried thyme!

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10. Dark, Leafy Greens (Spinach, Raw Kale, Cooked Turnip Greens, Raw Beet Green, Swiss Chard)

Iron: 3.6mg – 100mg

Did you know that one cup of cooked spinach is enough to provide you with 6mg of iron, plenty of protein, fiber, calcium, and vitamins A and E? Now you know the proper answer to Popeye’s spinach power! Since it is a non-heme iron, it is best cooked with other ingredients that contain vitamin C. The biggest worry is that kids dislike having spinach. You can sneak it into a recipe that kids enjoy such as this vegetable lasagna, something  both children and adults can savor.

11. Blackstrap Molasses

Iron: 3.5mg – 100mg

Studies have proved surprising health benefits of blackstrap molasses. It is not only a natural sweetener but is highly nutritious. You can use it as a hair tonic, or as a substitute for sugar, safe for diabetes patients, and you can use it as a health supplement.

12. Tofu

Iron: 2.7mg – 100mg

Research shows that tofu is an excellent source of iron, calcium, manganese, phosphorus, selenium, protein, and contains all eight essential amino acids. It is also a great option for vegetarians. Tofu can be used as a staple ingredient, but keep in mind that calcium can interfere with iron absorption. It is therefore recommended to buy “tofu without added calcium”. Here is a collection of ways to cook tofu.

13. Potato (Baked, Russets)

Iron: 2.1mg – 100mg

One medium baked potato contains good source of vitamins and minerals. Whereas one large russet potato contains more iron than white or red potato. The U.S Department of Agriculture recommends daily intake of potatoes for both men and women. It is also said that if you eat potatoes with meat, the non-heme iron will help in absorbing heme iron found in meat, thus helping to absorb more iron from the potatoes. You can also make a tasty potato meal ahead of time and have it for a lunch.

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14. Whole Grains, Fortified Cereals, Bran

Iron: 1.5mg – 100mg

If you are a cereal kind of a person, then kudos to you, because you are starting the day in a healthy way. These whole grains, fortified cereals, or brans contain enough iron, calcium, fiber, zinc and vitamin B to keep you energized for a long time. Check out the nutritional facts for a better understanding. Please keep in mind that whole grains are good source of iron and MUST not be taken with iron supplement.

15. Egg Noodles (Cooked)

Iron: 1.5mg – 100mg

Another staple food option, egg noodles can be very well substituted for rice. Unlike rice, noodles won’t make you feel heavy and are loaded with important vitamins and minerals. You can cook egg noodles in any way you want to. It is always better to keep the ingredients simple, and fresh. Here is an easy recipe to make egg noodles healthy, yet hearty.

Always remember, too much of calcium or calcium supplements, tannins, phytates, egg proteins and antacids are iron blockers. They will decrease the absorption of iron in your body. Instead, make sure you add vitamin C rich foods with iron rich cuisines. It does not matter whether you are a male or a female, if you don’t have enough iron in your system you are bound to suffer from anemia. It is very common and you’ll be successful in defeating anemia if you always have a iron rich food in your daily intake.

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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