Lately, I have been feeling exhausted. I have attributed it to everything from not sleeping well, the weather, over training, and just plain having too much to do.
Seeking a more tangible cure, I looked at my diet, which often holds the solution to my ails. Could I be anemic? I don’t eat red meat, and my spinach intake is not of Popeye proportions. I avoid gluten, which makes me sluggish, therefore I don’t eat iron fortified breads or cereals. I could be onto something.
I immediately consulted Dr. Google, and who served up a list of iron rich foods.
There are definitely some pleasant surprises for those of us for whom eating liver is not an option!
While meat has the highest amount and easiest absorbed source of iron, there are many other healthy choices that I find more palatable.
Fish: Salmon, halibut, perch and tuna are all very high in heme or animal based iron, which is most readily absorbed by the body. Clams, oysters and mussels are also good sources, but I find them too slimy for my taste!
Beans: Canned Lima beans, kidney beans, chickpeas or split peas are all good options. Be sure to rinse them, to reduce the starchiness, and the calories.
Tofu
Pumpkin or sesame seeds
Baked potatoes
Broccoli
Sundried Tomatoes
Nuts: Peanuts, pecans, walnuts, pistachio, almonds, and cashews
Dried fruits: Raisins, apricots, peaches or prunes (do I sense a trail mix or homemade granola thing evolving here?)
Cocoa powder and chocolate
Dried Herbs:
The drying of fruits and vegetables ups the iron factor, topping its fresh counterpart dramatically. By removing the water, the nutrients are increased, as are the sugars and calories. Beware!
Food pairings are also an important factor in helping your body actually absorb the iron.
Iron Enhancers:
Fruit and fruit juices, such as orange juice, cantaloupe, and strawberries
Vegetables, such as broccoli, Brussels sprouts, tomatoes and red or green peppers
White wine
Iron Inhibitors:
Red wine, coffee and tea (boo!)
Spinach, chard, beet greens and sweet potatoes (spinach?!) Apparently, these foods contain high levels of oxalic acids, which prevent the absorption of iron into the system. Who knew?
Whole grains and bran
Now that I know my diet is not to blame for being tired, its time to look at other factors. Perhaps powering down the computer might help me get a better night’s sleep?
photo:Glasshouse Images
Tags: anemia, bake potatoes, beans, beef, broccoli, chocolate, cocoa powder, Dr.Google, dried fruit, dried herbs, fish, Food, fruits and vegetables, iron, iron enhancers, iron inhibitors, iron rich foods, liver, nuts, seeds, sun-dried tomatoes
Indigo jones 
August 14, 2012 at 10:05 am |
But I really like my tea, what about green tea?
August 14, 2012 at 11:17 am |
It is any tea, but from the looks of the research I did, you can have tea, just not at the same time you eat the iron rich food. Afternoon tea,perhaps? Or first thing in the a.m.?