iron
What is Iron?
Iron is a necessary mineral, used to make hemoglobin which is responsible for the transport of oxygen to our lungs and the rest of our body, and myoglobin, which provides oxygen to our muscles. Iron is also responsible for growth, cellular function, and the production of some hormones.
Not getting enough iron can lead to iron deficiency anemia, causing fatigue, GI upset, and difficulty regulating body temperature.
Women need more iron than men, the DRI for women is 18mg daily and for men is 8mg daily.
While iron can be found in both animal-based ( heme ) and vegetarian (non-heme) sources, your body best absorbs those coming from animals. If you are eating mainly non heme iron sources, such as beans, soy, dark green veggies, fortified cereals and grains, it is important to limit or reduce your caffeine consumption as caffeine can reduce the absorption of this type of iron.
Eating Iron with Vitamin C enhances absorption, so pairing your iron with vitamin C is a great way to ensure you are giving your body what it needs.
Below, you will find some great recipes, using iron and vitamin C for ultimate absorption…
Meals .
Turkey ( Iron ) with Sweet Potato & Broccoli ( C ) - Sweet Potato Turkey Bowls (notion.site)
Spinach ( Iron ) Citrus ( C )Salad - Spinach Salad with Citrus Vinaigrette Recipe | Epicurious
Ground Beef ( Iron ) with Sweet Potato ( C ) - Ground Beef & Sweet Potato Skillet - The Whole Cook
Green Chile ( C ) with Beef ( iron ) - The Ultimate Green Chile Cheeseburger - New Mexican Foodie
Chicken ( I ) with Green Chile and Bell Pepper ( C ) - Green Chile Chicken with Rice and Roasted Bell Pepper (notion.site)
Grilled Chicken Thigh ( Iron ) With Kale and Papaya Salad ( C ) - Kale Salad with Papaya Vinaigrette (realhousemoms.com)
Grilled Shrimp ( Iron ) with Bell Pepper & Mango ( C ) - Grilled Shrimp with Mango, Lime and Radish Salsa Recipe | Tyler Florence | Food Network
Fortified Breakfast Cereal ( I ) with Papaya ( C ) and a boiled egg
Scrambled Egg, Toast ( I ) with berries ( C ) - Scrambled Eggs with Spinach and Berries (notion.site)
Snacks .
Kiwi ( C ) with Cashews ( I )
Cream of Rice ( I ) with Cherries ( C )
Pistachios ( I ) with dried apricots ( C & I )
