Iron is a vital mineral that your body requires to produce hemoglobin, a protein found in red blood cells. Without a proper iron intake, the body struggles to produce this protein. In my case, this led to anemia, a condition where the blood lacks sufficient healthy red blood cells. Some of my symptoms included fatigue, weakness, headaches, and dizziness.
While many of us are aware that foods like spinach, lentils, and red meat are high in iron, there are several other great iron-rich options that helped me reverse my anemia.
Pumpkin Seeds
Pumpkin seeds are a surprisingly good source of iron. Just one ounce of pumpkin seeds contains nearly 20% of the recommended daily amount. Pumpkin seeds are an easy way to add more iron to your diet. Sprinkle them on salads, yogurt, oatmeal or even blend into smoothies.
Quinoa
Quinoa is a highly nutritious grain that is rich in iron. Just one cup of cooked quinoa contains 2.8 mg of iron, meeting 15% of the recommended daily intake. Quinoa is also a complete protein containing all nine essential amino acids. This makes quinoa an excellent meat alternative for vegetarians and vegans needing to boost their iron intake.
Recipe Idea: Quinoa and Sweet Potato Salad
Tofu
Tofu is a great plant-based source of iron, containing around 3.5mg of iron per half cup. Opt for firm or extra firm tofu over soft or silken varieties. The extra coagulation provides more iron per serving. Marinating and then pan frying or baking the tofu can also increase the iron content as the process allows iron to be better absorbed.
Recipe Idea: Agedashi Tofu
Cashews
This popular nut contains 2 mg of iron per ounce. Cashews also provide copper, magnesium and zinc. Enjoy cashews raw as a snack, add them to trail mixes or use cashew butter as a spread on sandwiches and toast.
Recipe Idea: Cashew Nut Butter
Sesame Seeds
Both whole and ground sesame seeds are rich in iron and other nutrients like calcium, magnesium and zinc. 2 tablespoons of sesame seeds provide 1.6 mg of iron. Try adding them to stir fries, salads and veggie dishes. Tahini, a paste made from ground sesame seeds, is also high in iron.
Recipe Idea: Miso Aubergine
Green Peas
Green peas, snow peas, and snap peas are good sources of plant-based iron. Green peas contain 1.2 mg iron per cooked cup. Peas can be eaten raw, steamed, sauteed, or added to rice dishes, pasta, curries, and more. Their sweet flavor is a tasty addition to many meals.
Eggs
Eggs are one of the richest sources of dietary iron. One large egg contains about 0.6 mg of iron, with most of it coming from the yolk. Therefore, eating whole eggs is an effective way to boost your iron intake.
Recipe Idea: Turkish Eggs
Broccoli
Besides providing fiber, vitamins, and minerals, broccoli offers about 1 mg of iron per cup when cooked. This vegetable is a fantastic addition to your pasta dishes, soups, or stir-fries.
Recipe Idea: Broccoli Pasta
Chickpeas
Also known as garbanzo beans, chickpeas boast a significant iron content. One cup of cooked chickpeas contains about 4.7 mg of iron. They're versatile too – perfect for salads, hummus, or hearty stews.
Recipe Idea: Roasted Red Pepper Hummus
Swiss Chard
Another leafy green just like Spinach, Swiss chard has about 4 mg of iron per cooked cup. It's also packed with other important nutrients, making it a healthy addition to any meal.
Blackstrap Molasses
This type of molasses contains about 3.5 mg of iron per tablespoon. It's a sweetener with a rich, distinctive flavor and can be added to baking recipes or hot beverages.
Sunflower Seeds
Enjoy around 1.3 mg of iron per ¼ cup of these seeds. They're a crunchy and nutritious snack or salad topping. Include them in your shopping list, and enjoy the benefits of these powerhouse seeds!
12 Worst Cereals Ranked By Sugar Content
Starting your day with a big bowl of cereals can, sometimes, have a bad impact on your diet and overall health. While some cereal options are healthy and provide your body with vitamins and nutrients, most cereals out there are like sugar bombs, giving you little protein and fiber and filling you up with carbs that will most likely cause a blood sugar spike.
When choosing cereals, always look for whole-grain options with no sugars added, but, if you still want to have them as a little treat, you may want to get something a bit sweeter. We recommend avoiding these 12 cereal brands at all costs if you want to look after your health and well-being.
See Them Here: 12 Worst Cereals Ranked By Sugar Content
13 Drinks You Should Avoid No Matter What
Sugary drinks have become a major part of many people's diets. These beverages may taste great, but they can have serious health consequences when consumed excessively.
Do you know how much sugar is in your drink? What if I tell you that most of the fizzy drinks you can find in the supermarket contain more than 10 teaspoons of sugar per bottle? Some are even marketed as healthy or sporty drinks!
See Them Here: 13 Drinks You Should Avoid No Matter What
Late Snacks That Won’t Raise Your Blood Sugar
Eating healthy doesn’t mean you have to sacrifice flavor or satisfaction. In fact, with the right ingredients and a little creativity, you can enjoy delicious and nutritious snacks that won’t spike your blood sugar levels.
Whether you’re managing diabetes, trying to lose weight, or simply aiming for a healthier lifestyle, these snacks are a great place to start. From fiber-rich fruits and vegetables to protein-packed nuts and seeds, these options are tasty and beneficial for your health. So, let’s dive in and explore these wonderful snack options you can enjoy anytime, especially before bedtime. Enjoy your journey to healthier snacking!
See Them Here: Late Snacks That Won’t Raise Your Blood Sugar
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