For ultimate body health, you don’t just need to pump some
iron; you need to eat some of it! One of the most common forms of nutritional
deficiencies is that of iron. A lack or iron in your diet can lead to anemia
and it can make you more susceptible to illness and infections[1].
You can avoid the risks associated with iron deficiency by simply adding iron
rich foods to your diet.
It’s common to believe that health has only two pillars;
exercise and diet, but there is a third pillar that is essential to your
overall wellness; personal protection. With Life Alert Protection, you can be
confident about your independent living because with Life Alert’s medical alert
system you can summon an emergency medical response fast with one touch of a
button! It’s time to put down your iron fist and get the best personal
protection in the world, with Life Alert Protection!
Life Alert is iron clad protection, but what about getting
iron in the other areas of your life, such as diet. Not to worry! Thanks to Everyday Health1 here is a list of 10 iron-rich foods
that can help you achieve your iron goals.
1.
Liver:
Organ meats like liver and giblets are some
of the best sources of heme iron, with the added bonus of other minerals,
vitamins, and protein. “Beef liver is incredibly high in iron at 5 mg per
slice,” says Frances Largeman-Roth, RD, and New York
Times bestselling author. Pork
liver is an even smarter option, as it’s slightly leaner and has higher iron
and vitamin C levels. But note that liver should be eaten in moderation because
it's high in cholesterol; pregnant women may also want to limit their intake
because the high vitamin A levels in liver have been associated with birth
defects in at least one study. If you're not a fan of liver, other animal
proteins like egg yolks (3 milligrams per half cup) and red meat (2 to 3
milligrams per 3 ounces) are also high in iron.
2.
Oysters:
Go ahead and splurge on the seafood
appetizer – it comes with a generous side of iron! Bivalve mollusks like clams,
mussels, oysters, and squid are loaded with the important nutrient (plus zinc
and vitamin B12). One single medium oyster delivers 3 to 5 mg of iron – enjoy a
plate of them and you've surpassed the daily requirement! If oysters, mussels,
and clams aren't on your regular menu, common fin fish, like haddock, salmon,
and tuna, are also good sources, although not as high in iron as mollusks.
3.
Chickpeas:
These legumes provide your body with almost
5 mg of iron per cup, plus a hearty dose of protein, which makes them a smart
option for vegetarians. Chickpeas are a tasty addition to salads and pasta
dishes and can be an unexpected way to mix up salsa. If you're not a fan of the
texture, blend chickpeas to create your own homemade, iron-rich hummus!
4.
Fortified
Cereal:
Is a bowl of cereal your breakfast of
choice? Opt for a fortified version to start your day off with a dose of iron.
Check the nutritional label for the amount of iron per serving: Many varieties
offer 90 to 100 percent of the daily recommended value, along with other
important vitamins and minerals like fiber, zinc, calcium, and B vitamins.
5.
Pumpkin
Seeds:
Did you know that the popular fall snack is
packed with iron? One cup of whole seeds contains over 2 mg, while a cup of the
kernels alone packs in a whopping 10 mg, making them an easy way to add an iron
boost to a variety of dishes. The seeds taste great in homemade trail mix,
added to bread or muffin recipes, or as a crunchy salad topping. Or pick up
roasted, unsalted pumpkin seeds at your grocery store and keep them on hand for
a quick and healthy snack.
6.
Soybeans:
One half cup of these legumes contains over
4 mg of iron, plus they're an excellent source of important minerals like
copper, which helps keep our blood vessels and immune systems healthy, and
manganese, an essential nutrient involved in many chemical processes in the
body. In addition, soybeans are high in protein and fiber as well as many
vitamins and amino acids. Largeman-Roth recommends including soybeans in
stir-fries or making an edamame dip; they also make a tasty addition to pasta
dishes or can be enjoyed on their own, simply sprinkled with a little sea salt.
7.
Beans:
Beans of all varieties are a wonderful
source of iron, offering up anywhere from 3 to 7 mg per cup. Looking for ways
to incorporate beans into meals? Pair them with foods like kale, bell pepper,
broccoli, and cauliflower, which are all high in vitamin C – a nutrient that
helps with the absorption of non-heme iron in the body, says Largeman-Roth. Add
beans to a salad, puree them into a dip and eat with raw veggies, or toss into
a stir-fry. The possibilities are endless!
8.
Lentils:
Another legume worth an honorable mention
in the iron department, cooked lentils offer up over 6 mg of the mineral per
cup and are loaded with fiber that fills you up, lowers cholesterol, and helps
keep blood sugar levels stable. Lentils are also an extremely versatile
ingredient in the kitchen, making a great addition in everything from soups and
salads to burgers and chili.
9.
Cooked
Spinach:
Both raw and cooked spinach are excellent
sources of iron, though cooking spinach helps your body absorb its nutrients
more easily. Just one cup of cooked spinach delivers more than 6 mg of iron as
well as protein, fiber, calcium, and vitamins A and E. While the leafy green
often gets a bad rap in the taste department, especially among kids, it's an
easy ingredient to sneak into your recipes undetected for a secret iron-boost
(and as a non-heme iron source, it's especially beneficial when paired with
foods high in vitamin C, like veggies). “I love using sautéed spinach in
vegetable lasagna,” says Largeman-Roth. “It also works well in mini frittatas,
which my kids love.”
10.
Sesame
Seeds:
Sesame seeds have a wonderful nutty taste and
are a rich source of iron,” says Largeman-Roth. These oil seeds, which contain
20 mg of iron per cup, are also packed with a slew of essential nutrients like
copper, phosphorus, vitamin E, and zinc. An easy way to incorporate the seed
into your diet is to add them to a salad: Each tablespoon sprinkled on will add
over a milligram of iron to your daily count.
In conclusion, if you are an aging senior, health and
wellness is a priority. By enriching your diet with more iron rich foods, you
can avoid the scary possibilities that come with iron deficiency. Similarly, Life Alert can help you avoid
catastrophes that could ensue when living independently. Their lightweight, waterproof emergency
pendant, can summon emergency help fast with one touch of a button. So no
matter what life threatening emergency you may face, Life Alert has got your
back 24/7! As the industry leader in
personal protection with over 25 years of saving lives with their cutting edge
emergency medical systems, you can be certain you are getting the best in
personal protection. If you’re looking to be as strong and as safe as an iron
horse, get Life Alert Protection today!
To learn more about the iron strong protection services that
Life Alert offers, call 1-800-513-2934 for a FREE brochure.
Works Cited:
1.
Marini, Ariana. “10 Foods High in Iron.” Everyday Health. 25 August 2014.
< http://www.everydayhealth.com/pictures/foods-high-in-iron/#1
>.
