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LIST - foodItems - iron rich

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[WHAT]

  1. ] by Don Sagrott founder @ sospep.com - feeling anemic, TRY eating more of these IRON RICH foods to boost your hemoglobin levels

[WHY]

  1. ] to ensure you are eating a diet with sufficient amounts of iron, the following CATEGORIZED foodItems listing contains foods that HIGH in iron content.

[WHERE]

  1. ] READ THE FULL ARTICLE
    1. ] SUBSCRIBE to our newsletter and you will recieve our UPCOMING 7-day-menu-plan for an IRON RICH diet. One week of pre planned breakfasts, lunches and dinners that are both nutritious and delicious and that will exceed your RDA of 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.

[WHEN]

  1. ] 2016-07-21

[EXAMPLE]

  1. ] meats, liver
    1. ] beef liver - 5.4 mg PER 100g/3.5 oz portion = 30% RDA
    2. ] chicken liver - # mg PER 100g/3.5 oz portion = 71% RDA
    3. ] liverwurst - 6.5 mg PER 100g/3.5 oz portion = 36% RDA
  2. ] meats, red
    1. ] beef,steak, flat iron -5.4 mg PER /3oz portion = 30% RDA
    2. ] beef,pot roast - 2.8 mg PER 140g/5oz portion = 18% RDA
  3. ] meats, poultry
    1. ] turkey - 1.9 mg PER 85g/3oz portion = 10%
    2. ] chicken - 1.5 mg PER 85g/3oz portion = 8%
  4. ] meats, pork,
    1. ] loin chops or roast - 1.1 mg PER 85g/3oz portion = 6% * estimated, values vary by nutrition source
  5. ] seafood
    1. ] clams,
    2. ] mussels - FILED under NOT going to happen! BUT soooooooo delicious, it's all in the prep method, white wine saute or marinara
    3. ] oysters - FILED under NOT going to happen!, these are actually quite tasty when breaded and pan fried
    4. ] sardines - whole,canned in oil,FILED under 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
  6. ] vegetables
    1. ] potato - 1.3 mg PER 173g/6 oz portion = 7% RDA
  7. ] vegetables, leafy greens
    1. ] spinach - 2.3 mg PER 85g/3 oz portion = 13% RDA
    2. ] kale -  1.4 mg PER 85g/3 oz portion = 8% RDA
    3. ] brussell sprouts - 1.2 mg PER 85g/3 oz portion = 7%
    4. ] collard greens - 1.0 mg PER 85g/3 oz portion = 5%
  8. ] vegetables, peas
    1. ] peas - 1.4 mg PER 121g/ 0.5 cup = 8% RDA
  9. ] vegetables, beans
    1. ] red kidney beans - 8.2 mg PER 100g/3.5 oz = 45% RDA
    2. ] lentils - 4.3 mg PER 130g/__ = 24% RDA
    3. ] lima beans - 3.5 mg PER 170g/1.0 cup = 20% RDA
    4. ] chick peas - 3.1 mg PER 130g/__ = 17% RDA
    5. ] split peas -  2.5 mg PER 196g/1.0 cup = 14% RDA
  10. ] fruits, dried
    1. ] peaches - 1.6 mg PER 40g/1.3 oz = 9% RDA
    2. ] apricots - .5 mg PER 140g/4.5 oz = 3% RDA
  11. ] breads, grains and cereals
    1. ] cereal (fortified),
    2. ] oatmeal
  12. ] ? more ?
    1. ] LIST-menuItems - 10 of our most iron rich dishes, including 3 that have your complete RDA of iron in a SINGLE serving and some MenuItems that you would never suspect of being so IRON RICH at all.

[HOW-TO]

  1. ] 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.
  2. ] TIP - 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.
  3. ] TIP - avoid drinking coffee or tea or consuming calcium-rich foods or drinks with meals containing iron-rich foods
  4. ] FYI - Iron can be toxic. Don't overdo it !

 

[REFERENCE]

  1. ] RDA = Recommended Daily Allowance
  2. ] FYI = For your information
  3. ] THIS ARTICLE ONLINE - LIST-foodItems-IRON-RICH - view the current version of this LIST online
  4. [2016-07-21]> [00:00] NEW task IN
    1. x] # 6305 CREATE-article# 5186 - LIST-foodItems-iron-rich - x] ADD liverwurst, x] LINK to NEW article on liverwurst,

[RELATED]

  1. ] ARTICLE - http://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/basics/prevention/con-20019327 
  2. ] ARTICLE - http://www.webmd.com/diet/iron-rich-foods 
  3. ] ARTICLE - http://bembu.com/iron-rich-foods-for-vegetarians-and-vegans 
  4. ] NUTRITION - http://www.wolframalpha.com/input/?i=pork,+chop+nutrition 
  5. ] https://www.youtube.com/watch?v=3tBD7zHhH8M - flat iron steak ( chuck, blade )
  6. ] NUTRITION - http://www.sparkpeople.com/resource/nutrition.asp 
  7. ] http://www.chemicool.com/elements/foods-high-in-iron.html 

 

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ID: 5186

NAME: LIST-foodItems-iron-rich

DESCRIPTION: ] feeling anemic?, TRY eating more of these IRON RICH foods to boost your hemoglobin levels

AUTHOR: article.author/s

EDITOR: article.editor/s

PUBLISHER: article.publisher/s

STATUS: Write

PRIORITY: -5

OWNER ID: 75

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