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<h1 style="text-align: center;">LIST - foodItems - iron rich</h1>
<h1 style="text-align: center;">v-003</h1>
<h2>[WHAT]</h2>
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<li>] by Don Sagrott founder&nbsp;@&nbsp;sospep.com -&nbsp;feeling anemic, TRY eating more of these IRON RICH foods to boost your hemoglobin levels</li>
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<h2>[WHY]</h2>
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<li>]&nbsp;to ensure you are eating a diet with sufficient amounts of iron, the following CATEGORIZED foodItems listing contains foods that HIGH in iron content.</li>
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<h2>[WHERE]</h2>
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<li><strong>] READ THE FULL ARTICLE</strong></li>
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<li>]&nbsp;SUBSCRIBE to <span style="text-decoration: underline;">our newsletter</span> and you will recieve&nbsp;our UPCOMING <span style="text-decoration: underline;"><a href="/view/article?id=5190" target="_blank">7-day-menu-plan</a></span> for an IRON&nbsp;RICH diet. One week of pre planned breakfasts, lunches and dinners&nbsp;that are both nutritious and&nbsp;delicious&nbsp;and&nbsp;that will exceed your&nbsp;RDA of&nbsp;iron by 120% or more. Each meal on the plan includes full nutritional information and the RECIPE to prepare it. We will also include an ITEMIZED grocery shopping list for the complete menu plan for the first 100 new subscribers.</li>
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<h2>[WHEN]</h2>
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<li>] 2016-07-21</li>
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<h2>[EXAMPLE]</h2>
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<li><strong>] meats, liver</strong></li>
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<li>] <span style="text-decoration: underline;">beef liver</span> - 5.4 mg PER 100g/3.5 oz portion = 30% RDA</li>
<li>] <span style="text-decoration: underline;">chicken liver</span> - # mg PER 100g/3.5 oz portion = 71% RDA</li>
<li>] <a href="/view/article?id=5194" target="_blank">liverwurst</a> - 6.5 mg PER 100g/3.5 oz portion = 36% RDA</li>
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<li><strong>] meats, red</strong></li>
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<li>] <span style="text-decoration: underline;">beef,steak, flat iron</span>&nbsp;-5.4 mg PER /3oz portion = 30% RDA</li>
<li>] <span style="text-decoration: underline;">beef,pot roast</span> - 2.8 mg PER 140g/5oz portion = 18% RDA</li>
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<li><strong>] meats,&nbsp;poultry</strong></li>
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<li>] <span style="text-decoration: underline;">turkey</span> - 1.9 mg PER 85g/3oz portion = 10%</li>
<li>] <span style="text-decoration: underline;">chicken</span> - 1.5 mg PER 85g/3oz portion = 8%</li>
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<li><strong>] meats, pork,</strong></li>
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<li>]&nbsp;<span style="text-decoration: underline;">loin chops or roast</span>&nbsp;- 1.1 mg PER 85g/3oz portion = 6% * estimated, values vary by nutrition source</li>
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<li><strong>]&nbsp;seafood</strong></li>
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<li>] <span style="text-decoration: underline;">clams</span>,</li>
<li>] <span style="text-decoration: underline;">mussels</span> - FILED under NOT going to happen! BUT soooooooo delicious, it's all in the prep method, <a href="http://www.trufflesbistro.ca/#!dinner/cs11" target="_blank">white wine saute</a> or marinara</li>
<li>] <span style="text-decoration: underline;">oysters</span> -&nbsp;FILED under NOT going to happen!, these are actually quite tasty when breaded and pan fried</li>
<li>] <span style="text-decoration: underline;">sardines</span> - whole,canned in oil,FILED under&nbsp;NOT going to happen! don't blame you BUT 1.5mg PER 55g/1.75 oz pertion = 9% RDA, each spoonful gets you 10% of your daily needs, you could think of like - medicine</li>
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<li><strong>] vegetables</strong></li>
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<li>] <span style="text-decoration: underline;">potato</span> - 1.3 mg PER 173g/6 oz portion = 7% RDA</li>
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<li><strong>] vegetables, leafy greens</strong></li>
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<li>] <span style="text-decoration: underline;">spinach</span> - 2.3 mg PER 85g/3 oz portion = 13% RDA</li>
<li>] <span style="text-decoration: underline;">kale</span> -&nbsp; 1.4 mg PER 85g/3 oz portion = 8% RDA</li>
<li>] <span style="text-decoration: underline;">brussell sprouts</span> - 1.2 mg PER 85g/3 oz portion = 7%</li>
<li>] <span style="text-decoration: underline;">collard greens</span> - 1.0 mg PER 85g/3 oz portion = 5%</li>
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<li><strong>] vegetables, peas</strong></li>
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<li>] <span style="text-decoration: underline;">peas</span> - 1.4 mg PER 121g/ 0.5 cup = 8% RDA</li>
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<li><strong>] vegetables, beans</strong></li>
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<li>] <span style="text-decoration: underline;">red kidney beans</span> - 8.2 mg PER 100g/3.5 oz&nbsp;= 45% RDA</li>
<li>] <span style="text-decoration: underline;">lentils</span> - 4.3 mg PER 130g/__ = 24% RDA</li>
<li>] <span style="text-decoration: underline;">lima beans</span> - 3.5 mg PER 170g/1.0 cup = 20% RDA</li>
<li>] <span style="text-decoration: underline;">chick peas</span> - 3.1 mg PER 130g/__ = 17% RDA</li>
<li>] <span style="text-decoration: underline;">split peas</span> -&nbsp; 2.5 mg PER 196g/1.0 cup = 14% RDA</li>
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<li><strong>] fruits, dried</strong></li>
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<li>] <span style="text-decoration: underline;">peaches</span> - 1.6 mg PER 40g/1.3 oz = 9% RDA</li>
<li>] <span style="text-decoration: underline;">apricots</span> - .5 mg PER 140g/4.5 oz = 3% RDA</li>
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<li><strong>] breads, grains and cereals</strong></li>
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<li>] cereal (fortified),</li>
<li>] oatmeal</li>
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<li><strong>]&nbsp;? more ? </strong></li>
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<li>] <span style="text-decoration: underline;">LIST-menuItems</span> - 10 of our most iron rich dishes, including 3 that have your complete RDA of iron in&nbsp;a SINGLE&nbsp;serving and some MenuItems that you would never suspect of being so IRON RICH at all.</li>
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<h2>[HOW-TO]</h2>
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<li>] FYI - there are 2 types of iron, heme (meat based) and non heme (plant based), your body can absorb heme iron more effectively than the non heme iron.</li>
<li>] TIP&nbsp;- eating Vitamin C rich foods such as orange juice, broccoli, or strawberries with your Iron rich foods can help your body absorb more of the iron.</li>
<li>] TIP - avoid drinking coffee or tea or consuming calcium-rich foods or drinks with meals containing iron-rich foods</li>
<li>] FYI - Iron can be toxic. Don't overdo it !</li>
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<p>&nbsp;</p>
<h2>[REFERENCE]</h2>
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<li>] RDA = Recommended Daily Allowance</li>
<li>] FYI = For your information</li>
<li>] THIS ARTICLE ONLINE - <a href="/view/article?id=5186" target="_blank">LIST-foodItems-IRON-RICH</a> - view the current version of this LIST online</li>
<li><strong><span style="background-color: #888888;">[2016-07-21]&gt;</span> [00:00] NEW task IN</strong></li>
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<li>x] # 6305&nbsp;<a href="/view/task?id=6305" target="_blank">CREATE-article#</a> 5186 - <a href="/view/article?id=5186" target="_blank">LIST-foodItems-iron-rich</a> - x] ADD liverwurst, x]&nbsp;LINK to NEW article on liverwurst,</li>
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<h2>[RELATED]</h2>
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<li>]&nbsp;ARTICLE - <a href="http://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/basics/prevention/con-20019327" target="_blank">http://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/basics/prevention/con-20019327</a>&nbsp;</li>
<li>] ARTICLE - <a href="http://www.webmd.com/diet/iron-rich-foods" target="_blank">http://www.webmd.com/diet/iron-rich-foods</a>&nbsp;</li>
<li>] ARTICLE - <a href="http://bembu.com/iron-rich-foods-for-vegetarians-and-vegans">http://bembu.com/iron-rich-foods-for-vegetarians-and-vegans</a>&nbsp;</li>
<li>] NUTRITION - <a href="http://www.wolframalpha.com/input/?i=pork,+chop+nutrition" target="_blank">http://www.wolframalpha.com/input/?i=pork,+chop+nutrition</a>&nbsp;</li>
<li>] <a href="https://www.youtube.com/watch?v=3tBD7zHhH8M">https://www.youtube.com/watch?v=3tBD7zHhH8M</a>&nbsp;- flat iron&nbsp;steak ( chuck, blade )</li>
<li>] NUTRITION - <a href="http://www.sparkpeople.com/resource/nutrition.asp" target="_blank">http://www.sparkpeople.com/resource/nutrition.asp</a>&nbsp;</li>
<li>] <a href="http://www.chemicool.com/elements/foods-high-in-iron.html" target="_blank">http://www.chemicool.com/elements/foods-high-in-iron.html</a>&nbsp;</li>
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<h1 style="text-align: center;">&nbsp;</h1>

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