Iron plays a major role in many of our bodies’ processes, but many people – especially women – just don’t get enough. Here are a few simple solutions to help you get your daily recommended 18 mg of iron (if you’re 19 to 50).
Pass the pâté – When it comes to high-iron meat, you might think beef should be “what’s for dinner.” But while beef is certainly an excellent source of iron, chicken liver packs an even bigger iron punch per portion.
Leggo my legumes – In addition to fiber, protein and other nutrients, these little beauties can be a great source of iron. But not all legumes are created equal. For example, 1 cup of cooked soybeans or white beans can deliver close to a whopping 50% of your daily iron, while a cup of canned red kidney beans contains less than 20%.
Put it away like Popeye – Well, sort of. All cooked spinach provides a good source of iron, but the hero would have gotten significantly more iron from cooking his spinach himself than from eating the canned variety.
Brake for breakfast – Finding time in your busy morning for a bowl of fortified cereal is a nutrient no-brainer. The nutritional information on the box tells you exactly how good a bang for your biteful you’re getting.
C’s the day – It’s not just how much iron-rich food you eat – it’s how much iron your body absorbs and can use. Eating a vitamin C-rich food, like citrus fruit, kiwi or broccoli alongside your source of iron can significantly up your iron absorption. So pair your fortified cereal with a glass of OJ for a real breakfast of champions!
Thanks for the short and sweet facts! So many articles are packed with info that you forget half of as soon as you turn the virtual page. I’ll remember this next time I’m cooking!