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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 January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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