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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 September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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