All About Iron

Hey! Coming at you with another article. This one is on Iron : )

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Iron: An A-Z guide

Introduction to Iron

We’ve all heard of it and we know we need it, but are we getting enough?

Iron is one of the 16 essential elements the human body needs in order to stay happy and healthy, but we’re not the only species that needs iron. In fact, by mass, iron is the most common element on Earth and is essential for all living things (Plants, animals, bacteria… you name it).  

Even with iron being so common, it is well known that iron deficiency and toxicity is still occurring in communities all over the world. Especially in less developed nations and especially in children. Since our bodies cannot produce iron, we have to get it from the foods we consume. If we cannot get it from natural foods, then supplementation can help. However, there is a ‘sweet spot’ for how much iron a person should have per day.

This table taken from www.Dietitians.ca explains how much iron adults need at different ages:

Age in Years	Aim for an intake of *milligrams  (mg)/day	Stay below* mg/day
Men 19 and older	8	45
Women 19-50	18	45
Women 51 and older	8	45
Pregnant women 19-50	27	45
Breastfeeding women 19-50	9	45

*This includes sources of iron from food and supplements.

Iron Deficiency

70% of the iron we consume is used to carry oxygen from the lungs throughout our bodies. More accurately, it is used to make a metalloprotein (a protein that contains a metal) called hemoglobin, which carries oxygen in the blood. Without iron, no hemoglobin. Without hemoglobin, there is no oxygen transporation. As you can imagine, this can cause a lot of nasty side effects.

-Short-term Iron Deficiency:

             Dizziness

            Fatigue

            Low Stamina (athletes)

            Low Immunity

            Chest Pain           

            Shortness of Breath (after mild physical activities)

- Long-Term Iron Deficiency:

            - Iron Deficiency Anemia (Lack of healthy red blood cells)

            - Pica (Craving/eating non-food items like ice or dirt)

Unfortunately, many iron-deficient people never have symptoms or realize that they are feeling uneasy because of an iron deficiency. As you can see, the short-term effects are common side effects of many different sicknesses and deficiencies. It is always a good idea to consult a medical professional if symptoms persist. After all, Iron deficiency is the most common nutrient deficiency worldwide (Especially for children) according to the Centers of Disease Control and Prevention (CDC).

Iron Toxicity

I’m sure you’ve heard the saying ‘everything in moderation’. It goes for iron as well.

As you will see in the list of foods below, some of them have an iron content that is higher than the recommended daily amount. When the body receives too much iron, it begins to store it in organs and tissues such as the heart and liver. Acute and chronic toxicity can cause permanent damage to these areas. In children under the age of 5, iron toxicity is the leading cause of fatal poisoning usually by way of iron supplementation. Medical experts insist that iron supplements should be discussed with a medical professional prior to use.

The 5 stages of iron toxicity as described in the Merck Manual Home Edition:

·       In stage 1 (within 6 hours after the overdose), symptoms include vomiting, vomiting blood, diarrhea, abdominal pain, irritability, and drowsiness. If poisoning is very serious, rapid breathing, a rapid heart rate, coma, unconsciousness, seizures, and low blood pressure may develop.

·       In stage 2 (6 to 48 hours after the overdose), the person's condition can appear to improve.

·       In stage 3 (12 to 48 hours after the overdose), very low blood pressure (shock), fever, bleeding, jaundice, liver failure, and seizures can develop.

·       In stage 4 (2 to 5 days after the overdose), the liver fails, and people may die from shock, bleeding, and blood-clotting abnormalities. Sugar levels in the blood can decrease. Confusion and sluggishness (lethargy) or coma may develop.

·       In stage 5 (2 to 5 weeks after the overdose), the stomach or intestines can become blocked by scars. Scarring in either organ can cause cramping, abdominal pain and vomiting. Severe scarring of the liver can develop later.

Lets Get Iron Efficient!

I think we can all agree that suffering from the pains of iron deficiency is not how we want to spend our Saturday nights. In order to get iron efficient, we must first understand the two types of iron found in foods. Heme and non-heme. Heme iron is found in meat and dairy and is the most easily absorbed by the body. Non-heme iron is found in vegetables, dried fruits, nuts, and is the type used in iron-fortified foods like some cereals. This type of iron is more difficult for the body to absorb.

The American Society for Clinical Nutrition did a study in 2003 where participants were given 25mg ascorbic acid (in the form of limeade) along with their iron rich foods to test whether it would help with absorption. After 2 weeks, the participants blood was taken and those who took the ascorbic acid with their meals went from absorbing 3% of the iron in the food to absorbing 12.6% of the iron. Similar studies where Riboflavin was used instead of vitamin C had similar effects on the absorption of iron. It should also be noted that if you are trying to up your iron intake then you should be careful not to eat your iron filled foods with foods high in calcium as calcium hinders the absorption of iron.  Also, the tannins in coffee and tea decrease absorption. Wait 30 minutes before and after meals to have these beverages.

Here is a list of the 30 most iron filled foods:

- Heme Iron

            1. Clams, cooked: 100g / 28mg

            2. Chicken, Liver: 100g / 12.9mg

            3. Lamb, Kidneys, Braised: 100g / 12.4mg

            4. Lamb, Liver, Pan-Fried: 100g / 10.2mg

            5. Octopus, Cooked: 100g / 9.5

            6. Oyster, Pacific or Eastern, Wild, Cooked: 100g / 9.2mg

            7. Beef, Liver: 100g / 8.8mg

            8. Lamb, Liver, Braised: 100g / 8.3mg

            9. Oyster, Eastern, Breaded, Fried: 100g /7mg

            10. 95% Lean, Ground Beef: 100g / 2.8mg

            11. Top Shoulder Steak, Grilled: 100g / 2.9mg

            12. Duck, Cooked: 100g / 2.7mg

            13. Pork, Shoulder (Boston Butt), Roasted: 100g / 1.4mg

- Non-heme Iron

            14. Thyme, Fresh: 100g / 17.4mg

            15. Sesame Seeds: 100g / 14.6mg

            16. Pumpkin Seeds, Dried: 100g / 8.8mg

            17. Chocolate, Dark: 100g / 8mg

            18. Chia Seeds: 100g / 7.7mg

            19. Cashews: 100g / 6.7mg

            20. Parsely, Fresh: 100g / 6.2mg

            21. Tofu: 100g / 5.4mg

            22. Soybeans, Boiled: 100g / 5.1mg

            23. French Bread, Toasted: 100g / 3.9

            24. Spinach, Boiled: 100g / 3.6mg

            25. Coconut, Toasted: 100g / 3.4mg

            26. Olives, Jumbo or small: 100g / 3.3 mg

            27. Lentils, Boiled: 100g / 3.3mg

            28. Hummus, Commercial: 100g / 2.4mg

            29. Swiss Chard, Boiled: 100g / 2.3mg

            30. Asparagus: 100g / 2.1mg

Other noteworthy sources of non-heme iron:

            1. Thyme, Dried, Ground: 1 tbsp / 5.3mg

            2. Blackstrap Molasses, Natural: 1 tbsp / 3.5mg

            3. Thyme, Dried, Leaves: 1 tbsp / 3.3mg

            4. Tahini, Ground, Hulled Sesame Seeds: 1 tbsp / 1.3mg

            5. Pepper, Black, Ground: 1 tbsp / 0.7mg

Iron Filled Meals

Here are 3 iron filled, low calcium (remember calcium hinders iron absorption) meals to get you started.

1. Spiced Carrot & Lentil Soup

Ingredients:

-       2 tsp cumin seeds

-       Pinch chilli flakes

-       2 tbsp olive oil

-       600g carrots, washed and coarsely grated (no need to peel)

-       140g split red lentils

-       1L hot vegetable stock (from cube is fine)

-       125ml milk

-       Plain yogurt and naan bread, to serve

Instructions:

1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 minute or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to a boil. Simmer for 15 minutes until the lentils have swollen and softened.

2. Whizz the soup with a stick blender or in a food processor until smooth (or leave chunky if you prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

** Where’s the Iron? The iron in this dish can be found mostly in the cumin seeds and the split red lentils!

2. Pumpkin & Spinach Salad

Ingredients:

-       600g butternut squash, deseeded, peeled, cut into wedges

-       2 tsp olive oil

-       2 tsp honey

-       2 tsp sesame seeds

-       1 tbsp fresh lemon juice

-       1 tbsp honey, extra

-       2 tbsp extra virgin olive oil

-       2 tsp wholegrain mustard

-       150g baby spinach leaves

-       75g toasted pine nuts

Instructions:

1. Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Place the pumpkin in a large bowl. Drizzle with oil and honey. Season with salt and pepper. Gently toss until the pumpkin is well coated. Place in a single layer on the lined tray. Bake, turning once during cooking, for 25 minutes or until golden brown. Remove from oven and sprinkle evenly with the sesame seeds. Return to oven and bake for 5 minutes or until the seeds are lightly toasted. Remove from oven and set aside for 30 minutes to cool.

2. Combine the lemon juice, extra virgin olive oil, mustard and extra honey in a screw-top jar and shake until well combined. Season with salt and pepper.

3. Place the pumpkin, spinach and pine nuts in a large bowl. Drizzle with the dressing and gently toss until just combined. Serve immediately.

** Where’s the iron? The iron in this dish can be found in the toasted pine nuts, baby spinach leaves, squash, and sesame seeds. That’s a lot of iron!

3. Garlic Chicken Livers

Ingredients:

-       ½ lb chicken liver

-       1 tbsp olive oil

-       1 tsp lemon juice

-       ½ tsp salt

-       3 cloves garlic

Instructions:

1. Wash, trim and dry the chicken livers

2. Dry fry, no oil, in a frying pan, for three or four minutes until cooked through

3.  Whilst still on the cooker add the oil, lemon juice and salt to taste

4. Gently stir to mix

5. Serve immediately into a single portion dish and sprinkle liberally with chopped garlic, the more the better.

Wheres the iron? The iron in this dish can be found primarily in the chicken liver!

Carbs, Carbohydrates, Sugar, Starch, Fiber... You Name it!

Hey!

Here is yet another article. This one is all about carbs. Let me know what you think in comments!

Thanks :)


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What are carbohydrates and how to use them for optimal health

            Our bodies are pretty extraordinary. Just think of all those complex systems connected and working together to keep us balanced and healthy. They do such a good job that we don’t even notice it’s happening.

            We sit down to a meal of lemon pepper chicken breast, a bit of pasta and a side of ceasar salad for lunch. The flavors burst in our mouths and we can’t wait for another bite. As we fill up we start to slow down, the food progressively becomes less exciting and we feel satiated until it’s time for our next meal. The practice of eating has become almost subconscious. We barely think about how the food is going to affect our bodies. Often times we’re only concerned with how it tastes rather than the long-term affect of how it’s going to make us feel.

            In this article we will explain a crucial part of the human diet: Carbohydrates. But before we get into too much detail, we need to go over some terms and learn a little background.

What are Carbohydrates?

            Carbohydrates or carbs, for short, are one part of a 3-part group of macronutrients essential for life. Proteins and fats are the other two members. Of the three, carbohydrates are needed in the highest amount. 45%-65% of your daily consumption should be of carbohydrates.            

            So, what is so special about carbohydrates? Why do we need so much of them? And why is this little voice in the back of your head saying “No! Carbs are bad! They’ll fatten you up!”? To answer these questions, we’ve gotta break it down a bit further.

            When we say “Carb” what we really mean is “glucose” and by that we mean “sugar”. Now, sugar has gotten a bad rap. All those processed foods and sugary bakery items have scared some of you away. That’s understandable, but we’re not taking about those processed, refined sugars. We’re taking about natural plant made sugars. The good stuff. The type of sugar that your cells can’t wait to use up. Your brain yearns for this stuff. Why? Because sugar is ultimately what keeps you alive. Every single cell in your body needs it to live. But don’t go pulling out that cheesecake in the back of the fridge just yet.

Not all carbs are created equal

            We’re going to clear the record once and for all. Carbs are not bad. Like we mentioned above, every single cell needs sugar. So, how could it possibly be bad if your body needs it to survive? This is where those sayings come in: “carbs are bad thing”, “good carbs, bad carbs”, etc etc. By bad carbs they mean processed, refined sugars. Our bodies do not need these types of sugars at all. Not one little bit.

These types of refined sugar foods have a high glycemic index. Not to get all sciencey on you, but it’s important to explain how these sugars work in the body. Refined simple sugars are sugars that have gone through a process which broke them down or built them up into a 2 piece chain of glucose and fructose. After consumption, because they are “simple” or small chains of sugar molecules, they break apart easily and give you a rush of sugar to the blood stream causing your body to excrete insulin very rapidly to try to level out your blood sugar. And the rush comes as quickly as it goes. I’m sure you’ve all experienced a sugar crash. This type of constant up, down, up, down of your blood sugar over time can cause diabetes and weight gain.

What we’re looking for with carbohydrates are those complex, long chain, natural sugar molecules. Don’t be afraid of the word “complex”. I think there is some fear associated with this word. As if “complex” means it’s going to be harder for our bodies to break down… which is true, but that’s what we want. This means that our bodies get a steady, long lasting stream of sugar to our blood. It keeps us fuller for longer and has no crash associated with it.

Now that you understand the basics, it’s time to get a little more specific on what these simple and complex carbs actually are.

Types of carbohydrates

Simple carbohydrates (sugars):

            As described above, simple sugars cause a quick rush of sugar to the blood stream. This can be bad if you get a lot of simple sugar at one time, but even simple sugar isn’t all bad. It actually occurs naturally in milk, vegetables, and fruits just in smaller amounts. And honestly, it’s not really bad for you to have those simple refined sugars sometimes either. Everything in moderation. The problem is that you would probably have to eat something like 20 bananas at one time to get the same amount of simple sugars as a piece of cake. That’s not a piece of cake (pun intended). This is way it’s much easier for you to gain weight or become diabetic from eating refined sugar foods.

            The processes used to refine sugar can manipulate them, make them more sweet, break the chains in strange ways and make them so much different than they are naturally. Our bodies have to work so much harder to get that good ol’ glucose that our cells need. In many ways it’s backwards to call simple refined sugars “simple” because they are actually more complex for our bodies to digest!

            The type of simple sugars we want are the natural ones. These are sugar molecules of just one link: Glucose (blood sugar), fructose (fruit sugar), or galactose (sugar made from digesting the lactose in milk).

Complex Carbohydrates (Starches and Fiber):

            Complex carbohydrates are carbohydrates with more than 2 links in the chain of sugar molecules. Examples of these are:

-       Trisaccharide: (Three sugar chain) Raffinose is a trisaccharide made of one galactose, one glucose, and one fructose. It is found in potatoes, beets, and beans.

-       Tetrasaccharide: (Four sugar chain) Stachyose is a tetrasaccharide made of one glucose, one fructose, and two galactose. It is also found in potatoes, beets, and beans.

-       Polysaccharide: (Many units in chain) Polysaccharides are made up of long chains of glucose. They are found in pasta, potatoes, and rice.

Fiber is also a complex carbohydrate but in many ways it’s in a class of its own. Unlike other carbohydrates, fiber cannot be broken down by the enzymes in the digestive system. Because of this fact, fiber is not considered a source of energy, but don’t worry; Fiber has many different benefits for the body. That’s a topic for another day.

Here’s a list of carbohydrates (complex) as written by yourdictionary.com to keep you going:

Common Complex Carbohydrates

Dairy

·       Low fat yogurt

·       Skim milk

Nuts, Seeds and Legumes

·       Lentils

·       Kidney beans

·       Chick peas

·       Split peas

·       Soy beans

·       Pinto beans

·       Soymilk

Whole Grain Breads and Pastas

·       Breads and pastas made with the whole grains listed below provide more fiber resulting in feeling full sooner, and longer. 

Whole Grains

·       Buckwheat

·       Brown rice

·       Corn

·       Wheat

·       Barley

·       Oats

·       Sorghum

·       Quinoa

Fruits and Vegetables

·       Potatoes

·       Tomatoes

·       Onions

·       Okra

·       Dill pickles

·       Carrots

·       Yams

·       Strawberries

·       Peas

·       Radishes

·       Beans

·       Broccoli

·       Spinach

·       Green beans

·       Zucchini

·       Apples

·       Pears

·       Cucumbers

·       Asparagus 

·       Grapefruit

·       Prunes

·       Carrots

Carb Related Diets

            Unless you’ve been living under a rock for some time, you will have heard about numerous kinds of carb related diets. Some tell you to cut carbs and some tell you to carb up. While we don’t know everything about all these diets, one thing is clear: There is a lot of confusion about how to use carbs in your diet. It doesn’t help that there are so many different kinds of carbs. It’s impossible to know what someone means when they say “You’ve gotta cut down on carbs!”… Which carbs? Simple carbs? Complex carbs? Or more specific kinds like starchy carbs? If you’re thinking about trying any of these diets we suggest that you do your research to fully understand what exactly you need to be carbing up or down on. No matter what kind of diet you have, you need to keep your glucose levels in check and keep your body fed properly.

Complex Carbohydrate snacks

            These yummy complex carbohydrate snacks will help you refuel throughout the day to keep you energized and satisfied!

Sweet Potato Chips (paleogrubs.com):

Ingredients:

2 Large Sweet Potatoes

2 tbsp melted coconut oil

2 tsp dried rosemary

1 tsp sea salt

Directions:

1. Preheat oven to 375 degrees F. Peel sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss sweet potatoes with coconut oil, rosemary, and salt.
2. Place sweet potato chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.

No Bake, 4 Ingredient, Oatmeal Peanut Butter Protein Balls – Gluten Free (finecooks.com)

Ingredients:

1 cup certified gluten free dry oats

¾ cup all-natural creamy peanut butter, room temp

¼ cup milled flax seed

2 tbsp honey

Directions:

1. Mix everything together in a bowl

2. Roll into 1 ¼ “ balls

3. Eat right away and/or chill

Homemade Granola by Leslie Bilderback (netplaces.com)

Ingredients:

·       ¼ cup peanut oil

·       ¼ cup honey

·       1 teaspoon vanilla extract

·       4 cups rolled oats

·       ½ cup whole-wheat flour

·       ½ cup oat bran

·       ½ cup wheat germ

·       ½ cup hulled sunflower seeds

·       ½ cup toasted coconut

·       ½ cup golden raisins

·       ½ cup dried cranberries

·       1 cup chopped dates

·       1 cup chopped almonds

Directions:

1.     Preheat oven to 325°F. Coat a baking sheet with pan spray.

2.     In a small saucepan, combine oil, honey, and vanilla. Warm it over medium heat until it begins to simmer.

3.     Meanwhile, in a large bowl combine oats, flour, bran, germ, and sunflower seeds. Stir in the warm oil mixture and toss together to thoroughly moisten.

4.     Spread the granola onto baking sheet in an even, thin layer. Toast in the oven for 1 hour, stirring every 10 minutes to promote even browning.

5.     Cool, then mix in raisins, dates, and almonds. Serve with milk or yogurt, or eat it as is for a great snack.

6.     Store airtight for up to 1 week at room temperature, or in the refrigerator for up to 1 month.

Nutritional Breakdown:

SERVES 6

·       930 calories

·       39 g fat

·       133 g carbohydrates

·       24 g protein

·       18 mg sodium

·       19 g fiber

Healthy Banana Bran Muffins (yummly.com)

Ingredients:

·       2 tbsps butter (softened)

·       1/3 cup applesauce

·       1/2 cup granulated sugar

·       2 large eggs

·       3 bananas (medium ripe, mashed)

·       1/2 cup buttermilk

·       11/2 cups all-purpose flour

·       11/2 tsps baking soda

·       1/2 tsp salt

·       4 cups bran flakes

·       1 cup miniature semisweet chocolate chips

Directions:

1.     Preheat the oven to 350 degrees F.

2.     In a large mixing bowl, cream together the butter, applesauce and sugar. Add the eggs, bananas and buttermilk and mix well. Add the flour, baking soda, salt, bran flakes and chocolate chips. Mix just until evenly moistened. The batter will be lumpy with a few dry streaks.

3.     Fill greased or paper-lined muffin cups 2/3 full. Bake for 16-18 minutes until a toothpick comes out clean. Remove to a wire rack to cool completely. Store the muffins in an airtight container for 1-3 days or freeze in a resealable freezer bag or airtight container for up to a month.

Carbohydrate Connoisseur

            Now that you know everything you ever dreamed to know about carbohydrates you can get out there and make great eating habits. We know you’ll feel great and look great too!