High-Iron Recipes

by in Healthy Recipes, September 26, 2012

tofu cups
Many folks discover they have iron-deficiency—a condition which can result from not eating enough foods that contain iron. If you’re looking to pump up your iron, here are 5 recipes to help you do so.

The Guidelines
Although women tend to need a bit more iron then men, the general recommended dose is 18 milligrams per day. Each of the recipes below contain at least 1.8 milligrams of iron, which is 10% of your daily requirement.

Iron is an important mineral that helps red blood cells carry oxygen through your body. Lack of iron can result in dizziness, fatigue, weakness and pale skin. Eating foods high in vitamin C, such as peppers, potatoes, tomatoes and citrus fruits, can help absorb iron. Conversely, coffee and foods high in calcium decrease absorption of the mineral.

The Recipes

#1: Chicken Chili
The chicken and canned tomatoes provide much of the iron in this delicious one-pot meal.

Percent recommended daily amount of iron: 13%

#2: Lettuce Cups With Tofu and Beef (pictured above)
You may be surprised to learn that the tofu in this recipe provides a touch more iron than the lean ground beef.

Percent recommended daily amount of iron: 23%

#3: Garlic Sautéed Spinach
This simple weekday side can boost your iron intake in a flash. Be sure to add the lemon juice to help boost the absorption of iron.

Percent recommended daily amount of iron: 21%

#4: Apple Harvest Oatmeal
Start your morning off right with a hot bowl of oatmeal. Oats can be a good source of iron — however, read the label as amounts may vary depending on the variety you purchase.

Percent recommended daily amount of iron: 17%

#5: Thai-Style Halibut With Coconut-Curry Broth
Don’t count out fish! Three ounces of halibut contains 6% of your recommended daily dose. The brown rice and spinach are other iron contributors in this recipe.

Percent recommended daily amount of iron:  16%

More posts from .
Tags:

Similar Posts

7 Easy Salads Starring 7 Summer Vegetables

Tomatoes? Check. Corn and cucumber? Double check. The next time you overdo it at the farmers market, you know what to do: Let’s get some salad up in here! Cherry Tomatoes: Cherry Tomato Salad with Buttermilk Dressing (above, from Food Network Magazine) Basil and garlic elicit their savory side, but these little tomatoes, tossed in buttermilk-sour creamRead more

Comments (1,801)

  1. ????? ?????? says:

    Title…

    [...]we came across a cool site which you could possibly enjoy. Take a look if you want[...]…

  2. Title…

    [...]that could be the finish of this write-up. Right here you will obtain some sites that we assume you’ll value, just click the hyperlinks over[...]…

  3. Title…

    [...]always a huge fan of linking to bloggers that I enjoy but don’t get a lot of link enjoy from[...]…

  4. webdesign says:

    Title…

    [...]that could be the finish of this article. Here you’ll uncover some web sites that we believe you’ll value, just click the hyperlinks over[...]…

  5. Title…

    [...]Every once inside a while we decide on blogs that we read. Listed beneath are the latest web-sites that we select [...]…

  6. Title…

    [...]Every when inside a while we decide on blogs that we read. Listed beneath would be the most current web pages that we pick out [...]…

  7. Title…

    [...]very couple of sites that occur to become detailed below, from our point of view are undoubtedly well worth checking out[...]…

  8. nursing says:

    Title…

    [...]here are some hyperlinks to sites that we link to for the reason that we assume they’re worth visiting[...]…

  9. Title…

    [...]check below, are some completely unrelated internet websites to ours, on the other hand, they may be most trustworthy sources that we use[...]…

  10. Pamela Fink says:

    Title…

    [...]very few internet websites that happen to be in depth beneath, from our point of view are undoubtedly effectively really worth checking out[...]…

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>