This Article is About
diet
signs of iron deficiency
vitamin c content
wheat germ
pumpkin seeds
iron absorption
eating fruits
sesame seeds
loss of appetite
How To Iron Boost Your Diet
Join 1000's of Authors at StreetArticles Today!

How to Iron Boost Your Diet

Iron deficiency is more common than you think. It’s especially women that exercise heavily that are at risk of suffering from iron deficiency. We lose iron when we sweat and the impact that occurs to our body’s when we run and jump can make our blood cells break down.

Women of childbearing age are recommended a daily iron intake of 15 mg and for men the recommended daily intake is 9 mg. If we eat a varied diet with different kinds of meat products our iron needs should be covered, but iron deficiency is still relatively common in women.

Signs of iron deficiency - Signs of iron deficiency may be pale skin, lifeless hair, dry nails, poor control of body temperature, fatigue, getting the blues, difficulty concentrating, loss of appetite and reduced exercise capacity.

How to increase your iron absorption - For example, coffee, tea, and chocolate contains substances that inhibit iron absorption. When iron levels are low you should avoid drinking coffee and tea with meals. The calcium can inhibit the absorption, so please reduce the intake of calcium associated with iron-rich foods. This means that milk is not the optimal drink to have when we eat black pudding.

Vitamin C increases the absorption. So we can help our body’s iron absorption by eating fruits and berries which have high vitamin C content. Some berries are even iron-rich in them self, the strawberry for example. Another tip is to cook in a cast-iron frying pan, because the iron in the pan increases the iron content of the food.

Here comes a list of some iron - rich foods:

100 g Fried black pudding

20.6 mg, 137% of the RDA

100g 70% Dark chocolate

15.2 mg, 101% of the RDA

100g Pumpkin seeds

15 mg, 100% of the RDA

100g sesame seeds

14.6 mg, 97% of RDA

100g Iron-rich musli

9.4 mg, 63% of RDA

100g Wheat germ

8 mg, 53% of RDA

100g Apricots 6mg, 40% of RDA

100g Oats

5.3 mg, 35% of RDA

100g Chickpea

2.9 mg, 19% of RDA

If you are not eating meat this list might give you some ideas of what you can have instead (except the black pudding) you can also get hold of iron-rich plants, spinach is brilliant just look at Popeye.


Street Talk

Kymee  

Awesome, I think I will just eat the chocolate JK.....really all of it sounds great.

Reply
  about 7 years ago
  

I'm a big fan of chocolate as well. Thanks for reading Kymee.

Reply
  about 7 years ago
You May Also Like
How To Eliminate Sugar From Your Diet
Are you ready to get sugar out of your diet? Great! You've decided that you don't want anything to do with sugar and you're going to do whatever it takes to eliminate it so you can improve and protect your physical and mental health? Fantastic! Were you right all along…
By: Patty Allread in  Health and Fitness  >  Nutrition   Apr 19, 2012  
13
  Likes: 7

Diet for Ectomorphs
A diet for ectomorphs would generally be the same as any other diet for anyone that is looking to put on some mass to their frame. The main difference being, an ectomorph will most likely have to consume more calories each day. If you don't eat, you will not grow.…
By: Adam17 in  Health and Fitness  >  Nutrition   May 03, 2012  
0
  Likes: 3

Convalescent Diet - What To Feed A Dog In Recovery
A lot can happen in two weeks. To start with the dog slipped a disc which partially paralysed both his back legs. He was hospitalized for several days during which time he had intensive daily sessions in a hydrotherapy pool. The prognosis was grim, and we were devastated. A week…
By: Janice Watson in  Pets  >  Dogs   Mar 05, 2013  
0
  Likes: 0

Msg, Diet
Dieters look for scapegoats in every direction but their mirror. They point at slow metabolism, genetics, their job and more to explain their spreading backsides and jiggling thighs. They claim it is the sugar in their foods or the fake sugars in their food or anything else they can possibly…
By: Cara M in  Health and Fitness  >  Nutrition   May 30, 2011  
0
  Likes: 3

Can I Indulge While on A Diet?
One of the reasons that diets fail is people think that can't indulge while on a diet. When you have a craving to eat or drink something, then do it. Being too strict on yourself will cause you to binge, lose focus, and give up trying to reach your weight…
By: Naomi Jenrette in  Health and Fitness  >  Weight Loss   Jan 23, 2012  
10
  Likes: 6

How to Stay Motivated With Your Diet
Staying motivated in a new and healthy diet can be challenging at times. Some things to keep into consideration during your daily consumption of a healthy diet are to never deprive yourself; if you really want something bad enough (that might not necessarily qualify as diet food) do not ever…
By: Denise Durband in  Health and Fitness  >  Weight Loss   Jun 14, 2012  
0
  Likes: 1

Pink Method Diet Review
Since showing up on popular TV shows, the Pink Method has captivated audiences all over the U.S and is likely to become the most popular and sought after weight loss & fitness program. But many people want to know exactly what they're getting before they do and this article gives…
By: Vitaliy2 in  Health and Fitness  >  Popular Diets   Jan 15, 2012  
0
  Likes: 10

Diet To Reduce Belly Fat Tips
Are you a person looking to lose weight and especially tummy fat have you tried all the fad diets only to be extremely disappointed. Losing belly fat or any kind of excess fat can be hard and there is so much out there on how to lose belly fat it's…
By: Len Cecchetto in  Health and Fitness  >  Weight Loss   Jan 20, 2012  
0
  Likes: 0

Seventeen Day Diet Review
Since appearing on popular television shows in late 2010, the seventeen day diet has been on a roll, becoming one of the most popular diet plans in 2011 and still riding the wave of attention. The purpose of this article is to help clarify what this diet is and how…
By: Vitaliy2 in  Health and Fitness  >  Weight Loss   Feb 20, 2012  
0
  Likes: 1

The Black Diet
I read this book several years about color theory and therapy. It was written by a German and it was very informative. I combined some basic concepts to bring you "The BLACK Diet". It is a list of foods to be eaten for at least three days and for no…
By: Natasha Ibrahim in  Health and Fitness  >  Healing Arts   Aug 12, 2012  
0
  Likes: 3

Glycemic Index Diet
The Glycemic Index (GI) diet is a catch-all term for a weight-loss diet that focuses on blood sugar levels. The GI diet considers the GI of foods containing carbs in relation to their ability to change blood sugar levels (bsl). The GI scores foods based on how they affect blood…
By: Dave3 in  Health and Fitness  >  Weight Loss   Mar 22, 2012  
0
  Likes: 1

Burning Fat Diet
A burning fat diet is the total antithesis of the typical Western diet today. If you take a walk through any city centre shopping mall you are greeted with numerous vendors trying to tempt you with burgers, fries, fried chicken, donuts...The list could go on but you get the point!…
By: Alastair in  Health and Fitness  >  Weight Loss   Aug 22, 2011  
1
  Likes: 0

What Do You Get When You Use Celebrity Backed Diet Plans?
If the name belongs to a celebrity it is almost a given that at some point that name will be linked to a weight loss product, exercise plan or exercise machine. But, are they effective and more importantly are they safe? The average person, looking for that one, magic solution…
By: amie nogrady in  Health and Fitness  >  Popular Diets   Jul 29, 2012  
2
  Likes: 3

Meals for A Diet – 3 Reasons Why You Aren’t Eating Better Meals
Eating healthy has always been the “elusive obvious.” While every fitness enthusiast should be able to cook healthy meals for a diet, it is amazing how the fitness circles have long accepted the notion that “tasty” and “healthy” cannot sit together in one meal. “It’s either healthy or it tastes…
By: Fitness Cafe' in  Health and Fitness  >  Nutrition   Feb 27, 2012  
0
  Likes: 0

Which Diet Is Right For You?
The burning question, or the fat burning question that is. It seems that lately everyone wants to lose those extra pounds, but not really sure what the right diet is for their lifestyle. There are so many of them out there and I think that it's up to the individual…
By: david oswald in  Health and Fitness  >  Nutrition   Mar 11, 2012  
1
  Likes: 1

Article Views: 1595    Report this Article