Iron: not just for pumping!

28 04 2009

Iron is pretty essential in most of our diets.  Being an O blood type, I need more than the other blood types, and my body will tell me when.  I usually start to feel lethargic and lack the energy I need to be pumped like I normally am.  Inside us, iron is used to make hemoglobin, which carries oxygen to your cells, and you know you need oxygen for energy.  In can result in anemia, in addition to just being tired.  I remember a time back in college when I ate red meat 3 times that week, and still tested borderline anemic.  That tells you how much I need!

The recommended daily amount for men and post-menopausal women is 8mg.  Pre-menopausal women need 18mg, and that increases to 27mg when pregnant.  Are you getting enough? 

Here are some valuable sources everyone should get iron from(not just me):

 ½ oz cooked chicken liver – 13 mg iron

3 1/2 oz light turkey meat-1.6mg iron
3 ½ oz roasted dark turkey meat – 2.3 mg iron

3oz beef-3 mg iron
3 oz roasted chicken breast – 1.1 mg iron
1 cup boiled lentils – 6.6 mg iron
1 cup boiled black beans – 3.6 mg iron

1c soybeans-8.8mg iron
½ cup raw, firm tofu – 3.4 mg iron

1c cooked spinach -3.5mg iron

1c raw spinach-1mg iron

Also, some foods help increase the absorption of iron such as Vitamin C rich foods, meat, and white wine. 

Try experimenting with different types of iron and see what provides you with the most energy!




2 responses

28 04 2009

you ever notice how the nastier a food is, the better it is for you?? bleh!

6 05 2009

who knew that cooked spinach has more mg’s of iron than raw spinach?! that’s awesome to know because that’s how i love it!! and why oh why are chicken livers on there?? how do you make those tastey??

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