Knowledge is Power
What is it: A common metal that's essential to nearly all life forms.
Iron is a mineral essential for life. It is present in every living cell and is necessary for the production of hemoglobin (primary component of red blood cells), myoglobin (major protein of muscle cells), and certain enzymes. Iron, along with calcium, are the two major deficiencies of American women (one of the reasons due to menstruation and bleeding), and this deficiency can cause weakness, inability to concentrate, the susceptibility to infection, impaired performance, and in general, ill health. Other people at risk of iron deficiency include dieters, vegetarians and athletes. Calcium and copper must be present for iron to function properly, and ascorbic acid (vitamin c) enhances absorption. Iron is necessary for proper metabolization of B vitamins.
Why you need it: Key for oxygen transport, cell growth, and immunity.
Chicken liver (3.5 ounces, 100 calories)
70 percent daily value
Soybeans (1 cup, 297 calories)
50 percent daily value
Spinach (1 cup, 40 calories)
36 percent daily value
Tofu (4 ounces, 86 calories)
34 percent daily value
Sesame seeds (1/4 cup, 205 calories)
30 percent daily value
Kidney beans (1 cup, 225 calories)
29 percent daily value
Venison (4 ounces, 180 calories)
28 percent daily value
Lima beans (1 cup, 215 calories)
25 percent daily value
Beef tenderloin (4 ounces, 240 calories)
23 percent daily value
Roast turkey (3.5 ounces, 220 calories)
10 percent daily value
(Courtesy of Eat This Not That and nutriherb.net)
Charity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives.