The amount we need:
males 19+ and postmenopausal women need 8mg per day
women 19-50 need 18mg per day
Pregnant women need 27mg of iron everyday.
This can seem like a lot but really its not. Cook spinach has a 3 and 1/2 times more iron in it once its been cooked but it also contains oxalic acid which inhibates the absorption of iron. There is a way to fix this though. The Vitamin we all know as the kick cold's butt vitamin is also used to absorbe iron. That's right Vitamin C is what we need to increase the amount of iron we take in.
Two types of iron are heme iron and Non-heme iron. Heme iron is a lot easier to absorbe its found in animal products such as eggs, meat, and liver. (i hate the texture of liver but it tastes the same as regular beef other wise) Non-heme iron is usually an additive to processed foods and is a lot harder to absorbe.
Top 10 Foods that are full of iron
- Red meat
- Egg yolks
- Dark, leafy greens (spinach, collards)
- Dried fruit (prunes, raisins)
- Iron-enriched cereals and grains (check the labels)
- Mollusks (oysters, clams, scallops)
- Turkey or chicken giblets
- Beans, lentils, chick peas and soybeans
Until next time...