Fruit and veggies high in iron,easy exercises to lose weight fast at home in urdu,quick weight loss diets,baked nacho recipe ground beef - PDF Books

admin | Healthy Vegetables List | 08.05.2014
As a quickie science refresher, iron is needed to replenish the constant turnover of red blood cells (at the rate of 1% a day) and to keep this troop of tiny oxygen-deliverers adequately stocked with hemoglobin. Diet: A diet that chronically avoids foods rich in iron may cause anemia, or at a minimum, lower than desired levels of iron. Vitamin Deficiency:  Vitamin B-12 and folate both play a role in red blood cell development and can cause anemia if levels are low.
Disease and Drugs: Some people consume adequate iron through their diet, but have absorption issues due to diseases including Crohn’s disease and Celiac disease. Sweat: Because iron is a mineral that can be lost through sweat, athletes (especially in endurance events) can become depleted, especially those who perspire heavily and during the summer months. GI Distress: The gastro-intestinal distress, or “runner trots” that affect many athletes during and after events can cause iron deficiency through lost blood. Footstrike: Believe it or not, some research suggests that the repetitive and jarring impact of the foot to the ground during running can damage red blood cells in the foot.
Orange Sugar Snap Pea Beef – You’ll never tire (literally) of this beef slow-cooker dinner thanks to the spicy citrus sauce and orange slices. Artichoke Spinach & Blue Cheese Baked Eggs – Artichoke, spinach and egg yolks makes this breakfast the best! Farmer’s Market Beef & Brown Rice Salad – High-iron beef unlocks even more iron in chickpeas, plus vitamin C veggies – it’s a three-way winner!


Simple Green Smoothie – The spinach and hemp seed smoothie will kick up iron consumption for vegans and vegetarians.
This entry was posted in Nutrition Tips, Recipes and tagged fatigue, iron, iron recipes, nutrition, zooma by frogifer. However, if you notice increased fatigue, unexplainable muscle soreness or begin having trouble finishing workouts that were once part of your normal routine, the culprit could actually be an iron deficiency.
Without oxygen moving from your lungs to every part of your body via the red blood cells, organs and tissues are not able to perform as they should, let alone at the optimal capacity demanded by the rigorous training schedule of an athlete.
Here are some obvious and not-so-obvious reasons for iron deficiency in long distance runners and other endurance athletes. Meat, poultry, fish, eggs, dairy products, or iron-fortified foods are the best sources of iron found in food. A diet without leafy greens, fruits and beans (for the folate) and animal products (for the b-12) can be to blame, as can autoimmune diseases and intestinal problems. This “footstrike hemolysis” only reduces trace amounts of iron in the body at a single event, but can add up over time.
Depending on the severity, medical professionals would recommend taking supplements and increasing the consumption of iron-rich foods. Protein helps release the iron contained in beans, so serve them with beef, chicken, tofu, or fish (for example, beef chili with kidney beans).


Research has shown that the iron content of food prepared in cast-iron was 2 to 12 times higher than foods cooked in other types of pots.  Acidic, high-moisture foods (like spaghetti sauce) have the highest levels of desirable leached iron. As a kid I was super anemic and still as an adult (though I don’t get bloody noses anymore) I have been known to be on the lower range of normal iron levels (according the the Red Cross when I tried to give blood last time). We cook in mostly cast iron which really helps a lot… my iron levels were just checked for pregnancy and are great! I have struggled with anemia in the past and this is a great reminder to many of the importance of iron. One recent study suggested that more than half (56%) of recreational joggers and competitive runners suffer from an iron deficiency that may negatively affect performance.
Toss papaya, bell peppers, strawberries, broccoli, oranges, kiwi, pineapple and even cauliflower into your iron-rich recipes; they are all very high in vitamin C. If you take supplements, do the calcium in the morning and the iron at night, or vice versa.



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