High Iron Foods To Beat Fatigue!

You know that sluggish and tired feeling that you may be going through every now and again and in between your days? Well some categorize it as simply being lazy but in reality, it could all be down to fatigue. There are plenty of iron supplement products in Malaysia which apparently help in boosting your energy levels. But, there are also a number of different types of iron supplement in Malaysia which simply comes through the food that we choose to consume. For the people out there who are unaware of this, iron is actually a mineral that will serve several important functions within your body, the main one is being able to carry oxygen throughout your whole body and also making red blood cells. It is an essential nutrient, which means that you must get it from food.

The recommended daily intake or RDI is 18 milligrams. Interestingly, the amount that your body will absorb is partly based on how much do you have stored in your body. A deficiency in iron can occur if your intake is basically too low in comparison to the amount that you lose every day. There is no sufficient replacement for what you lose. Iron deficiency may cause anemia and it may also lead to symptoms such as fatigue. Menstruating women who do not consume iron rich foods are at a particularly even higher risk of deficiency. Luckily enough, there is actually plenty of good food choices out there in order to help you meet your daily iron needs. In this article, we will be taking a look at healthy foods that are high in iron, and which will also help you overcome feeling fatigue or any such symptoms.



SHELLFISH
Shellfish is well known for being both tasty and nutritious. All shellfish are also high in their iron content, but clams, oysters and mussels are the particularly good sources. For example, a 3.5 ounce or a 100 gram serving of clams may contain up to 28 milligrams of iron, which is about 155% of the RDI required. However, the content of iron in clams is usually highly variable, and some types may possibly contain much lower amounts than stated. The iron found in shellfish is heme iron, which your body will absorb more easily in comparison to the non heme iron which are found in plants. A serving of clams will also provide you with 26 grams of protein, 37% of the RDI required for vitamin C and a astonishing 1,648% of the RDI for vitamin B12. As a matter of fact, all shellfish is high in nutrients and it has been shown to elevate the level of heart healthy HDL cholesterol which is found in your blood. Although there may be some legitimate concerns regarding the mercury and toxins found in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks of it overall.



SPINACH
Spinach tends to provide you with many health benefits and with very few calories in return. 3.5 ounces or a 100 grams of cooked spinach will contain up to 3.6 milligrams of iron, or 20% of the RDI recommended. Although this is a non heme iron, which is not absorbed very well by the body, spinach is also rich in vitamin C. This is very important since vitamin C will also significantly boost your iron absorption. Spinach are also rich in antioxidants which is called carotenoids that may potentially reduce the risk of developing cancer, promotes a decrease in inflammation and it also protects your eyes from diseases. The consumption of spinach along with other leafy greens with fat will help your body absorb the carotenoids, so make sure that you eat some healthy fat such as olive oil along with your spinach.



LEGUMES
For the people who do not know this fact, well legumes are very much loaded with nutrients. Some of the most common types of legumes out there are beans, lentils, chickpeas, peas and as well as soybeans. They are also a great source of iron, which is important especially for vegetarians. Just one cup or 198 grams of cooked lentils will contain up to 6.6 milligrams, which is around 37% of the RDI. Legumes are also very rich in folate, magnesium and even potassium. What's more, many studies have shown us that beans and other legumes can possibly reduce the inflammation in people with diabetes. Legumes may also decrease the risk of heart diseases for the people with metabolic syndrome. Additionally, legumes may also be able to help you in losing weight. They are very high in soluble fiber, which can elevate your feeling of fullness and also reduce calorie intake. In one study, a high fiber diet which contained beans was shown to be as effective as a low carb diet when it came to weight loss. In order to maximize iron absorption, try consuming legumes with foods which are high in vitamin C, these being tomatoes, greens or citrus fruits.



RED MEAT We all know that red meat is very satisfying and as well as it is nutritious. A 3.5 ounce or a 100 gram serving of ground beef tends to contain up to 2.7 milligrams of iron, which is around 15% of the RDI. Meat is also relatively rich in protein, zinc, selenium and as well as several B vitamins. Researchers have suggested that iron deficiency could be something which occurs less likely in people who consume meat, poultry and also fish on a regular basis. As a matter of fact, red meat is most probably the only most easily accessible source of heme iron out there, quite possibly making it an important source of food for people who are prone to anemia. In one study which looked at the changes in iron stores after aerobic exercise, the women who consumed meat retained iron better in comparison to those who took iron supplements instead.



TURKEY
Turkey meat is known for being incredibly healthy and as well as being delicious. It is also a good source of iron, especially dark turkey meat. A 3.5 ounce or a 100 gram portion of dark turkey meat has about 2.3 milligrams of iron, which is around 13% of the RDI. In comparison, the same amount of white turkey meat tends to contain only 1.3 milligrams instead. Turkey also packs an impressive 29 grams of protein per serving and also several B vitamins and minerals, which includes 30% of the RDI for zinc and as well as 58% of the RDI for selenium. Consuming high protein foods such as turkey may possibly aid in weight loss since protein will make you feel full and increases your metabolic rate after consuming your meal. High protein intake may also help prevent the muscle loss that naturally occurs during weight loss and as well as the part of the aging process.



DARK CHOCOLATE
Many of us out there know that dark chocolate is incredibly delicious and it is also very nutritious. A 1 ounce or a 28 gram serving will contain up to 3.3 milligrams of iron, which is 19% of the RDI. This small serving will also pack 25% and 16% of the RDIs for both copper and magnesium respectively. In addition, it will contain prebiotic fiber, which tends to nourish the friendly bacteria found in your gut. A study found out that cocoa powder and dark chocolate had far more antioxidant activity in comparison to the powders and juices made from acai berries and blueberries. Studies have also shown us that chocolate has beneficial effects on your cholesterol and it can potentially reduce your risk of heart attacks and even strokes. However, not all the chocolates are created equally. People believe that compounds such as flavonoids are mainly responsible for the chocolate's benefits, and the flavanol content of dark chocolate is much more higher than that of milk chocolate. Therefore, it is best for you to consume chocolate with a minimum of 70% cocoa to gain the maximum benefits out of it.

Thank you.