Benifits Of Iron: By Kelly Speca

Posted: September 19, 2014 in Beauty, General Awareness, Health

 Iron relate to the  maintenance of robust health and  proper growth of human body .This is an essential protein, our body needs iron to produce red blood cells and component for metabolism. Our body is capable of preserving up to 25% of iron for future use, especially in the cases of inadequate diet intake,this is a backup plan for reducing the impact of anemia on our bodies. People who lacking iron cannot perform normal activities in an optimal way.Iron supply  oxygen in our body.Without it muscles can lose their tone and elasticity,which is not good for our health.
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Benefits Of Iron: By Kelly Speca

* It Improves the sleeping habits.
* It Increased flow of blood to the brain and help spread oxygen in body parts.
* Booste mental progress.
* It helps regulate the body temperature.
* It help focus concentration

Iron Content of Selected Foods
Amount Of Foods

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Iron Content of Selected Foods

Amount Of Foods

Iron (mg)
Soybeans,cooked                                 1 cup                            8.8
Blackstrap molasses                             2 Tbsp                          7.2
Lentils, cooked                                    1 cup                             6.6
Spinach, cooked                                  1 cup                             6.4
Tofu                                                     4 ounces                        6.4
Bagel, enriched                                    1 med                            6.4
Chickpeas, cooked                               1 cup                             4.7
Tempe                                                  1 cup                             4.5
Lima beans, cooked                             1 cup                             4.5
Black-eyed peas, cooked                      1 cup                            4.3
Swiss chard, cooked                             1 cup                            4.0
Kidney beans, cooked                          1 cup                            3.9
Black beans, cooked                             1 cup                            3.6
Pinto beans, cooked                              1 cup                            3.6
Turnip greens, cooked                          1 cup                            3.2
Potato                                                   1  large                         3.2
Prune juice                                           8 ounces                       3.0
Quinoa , cooked                                   1 cup                            2.8
Beet greens, cooked                             1 cup                            2.7
Tahini                                                   2 Tbsp                          2.7
Veggie hot dog,
iron-fortified                                         1 hot dog                      2.7
Peas, cooked                                        1 cup                            2.5
Cashews                                               1/4 cup                         2.1
Bok choy, cooked                                 1cup                            1.8
Bulgur, cooked                                     1 cup                            1.7
Raisins                                                  1/2 cup                         1.6
Apricots, dried                                      15 halves                      1.4
Veggie burger,
commercial                                            1 patty                         1.4
Watermelon                                           1/8 med                       1.4
Almonds                                                1/4 cup                        1.3
Kale, cooked                                          1 cup                           1.2
Sunflower seeds                                     1/4 cup                        1.2
Broccoli, cooked                                    1 cup                           1.1
Millet, cooked                                        1 cup                           1.1
Soy yogurt                                              6 ounces                     1.1
Tomato juice                                           8 ounces                     1.0
Sesame seeds                                          2 Tbsp                        1.0
Brussels sprouts,
cooked                                                    1 cup                           0.9

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Nutrient Database for Standard Reference By Kelly Speca.

Breakfast:  

8 ounces of Soy Milk with Cereal                                                      1.5

Lunch:      
1 serving Creamy Lentil Soup(p. 49 )                                                6.0
1/4 cup Sunflower Seeds                                                                    1.2
1/2 cup Raisins                                                                                   1.6

Dinner:    
1 Spicy Sautéed Tofu and Peas(p. 103)                                            14.0
1 cup Bulgur                                                                                       1.7
1 cup Spinach                                                                                     6.4
sprinkled with two Tbsp Sesame Seeds                                              1.2

TOTAL33.6

kelly speca is a great author who provide you information about the travel, beauty, sports, general awareness etc. For more information regarding any of this topic fell free to http://kelly-speca.kinja.com/

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