I was amazed by the abundance of iron present in spinach (nutrition facts). A single cup of cooked spinach contains 6.4mg of iron, which is quite remarkable (more than a small steak!). Since spinach can be added to a lot of recipe and even shakes, I developed an affinity for it. I have faced difficulties in meeting the daily requirement of iron, so consuming spinach feels like a delightful, enjoyable, and natural supplement.
Beans!!!! The fiber in beans changed me, I figured out beans keep me healthy and regular đ« I add kidney and black beans to everything now, especially salads and soups!! Also chickpeas and kale! My skin has been amazing since eating more kale
My wife had a doctor diagnosed iron deficiency for years. She would literally eat an entire bag of spinach a day along with a prescription strength iron pill. She only stopped being iron deficient when she quit eating spinach. Evidently there are some compounds in spinach that block the absorption of iron.
Just so weâre on the same page, comparing the spinach to the steak is misleading, as iron from vegetable sources are less bioavailable than iron from animal sources. Take care to complement with B12 and C to maximise iron absorption from vegetable sources.
Kiwis are loaded with Vit C (almost 70 mg per fruit) and fiber. Compare to an apple at 5 mg +- for a much larger fruit. Also Vitamin K and folate. Read about Kakadu plums which are only native to part of Australia - they have about 500 mg vit C!!! I think you can only get them as extracts and powders in North America and Europe - wouldnât be surprised if they ship some to Asia though
QuinoaâŠwow. I eat it for breakfast each day with lentils. Fiber rich and just great stuff for your body. I add nutritional yeast, spirulina, ground flax seed and sometimes macha or something else for that extra energy boost. Enjoy!!
Greens (spinach, collards, kale, etc) are powerhouses.
Even the vitamins in lettuce greens always surprises. An ounce has a lot of vitamin k and a and others for something like 5 calories.
For years I shied away from liver even though I loved it as a kid. But an ounce has a butt load of b vitamins, 300% RDA of vit. A, 400% RDA of copper and substantial iron, zinc and other minerals. Now Iâll eat my braunschweiger and chicken livers on occasion.
Shellfish.
Potatoes are underrated and given a bad rap often. 100g of potato has a bit of everything, b vitamins and c especially, and lots of minerals.
Just to make nutrition harder⊠some things arenât really bioavailable. For example:
âSpinach is a source of non-heme iron, which is found in vegetable sources. Non-heme iron is not as bioavailable to the body as the heme iron found in animal products. Raw spinach contains an inhibitor called oxalic acid or oxalate. Oxalic acid naturally binds with minerals like calcium and iron, making them harder for the body to absorb. Cooking spinach can help unlock these iron absorption inhibitors and hence increase iron bioavailability. In other words, cooking spinach helps make iron more available to your body.â
If youâre a woman, you might want to also make sure you get some animal sources. Either way, Iâd recommend testing after youâve given this a couple of months to see how itâs being absorbed into your body.
Flour products like: simple breads (water, flour, salt and yeast), semolina pasta, etcâŠ
They have a remarkable amount of protein, which is the most expensive part of my diet to acquire, so these foods help me get my allotment cheaply
I wasnât surprised by it, but the iron levels in spinach are the reason I buy bags of it & eat it out of the pack like a bag of crisps.
Nobody in my house really eats red meat, they all prefer chicken, turkey & fish.
Potatoes are very good for you. They contain lots of nutrients and are not that high in calories. They are a great source of potassium and many essential amino acids. For each gram of protein you eat, you should ideally get 18 milligrams of histidine, 25 of isoleucine, methionine and cysteine, 55 of leucine, 51 of lysine, 47 of phenylalanine and tyrosine, 27 of threonine, 7 of tryptophan and 32 of valine, according to the Institute of Medicine. Potato per gram protein: 23.25 histidine, 43.75 of isoleucine, 30.25 methionine and cysteine, 65 of leucine, 65.75 of lysine, 87.75 of phenylalanine and tyrosine, 39.25 of threonine, 16.75 of tryptophan and 61 of valine. There are some negative things said about them, such as having a high GI. Firstly, that doesnât matter for healthy people. Secondly, you donât eat them on their own which affects the GI. Another thing worth noting is they are not unhealthy just because people eat them in unhealthy ways. All my potatoes are either just boiled/steamed or roasted with no oil. The same goes for the unhealthy dishes people have them in or the unhealthy sides that are common.
Depends on what nutrients youâre after. Fruits like blackberries, raspberries, blueberries, pomegranate and acai are very high in antioxidants and related vitamins and minerals. Some also contain very small amounts of sugar compared to other fruits. Foods like salmon and similar âgood fats fishâ are high in omega-3 fats, minerals, trace elements and protein. Spinach is high in iron and several vitamins and antioxidants, and is a great source of fiber. Quinoa is high in protein (for a grain), gluten-free and rich in fiber, but also lower in carbs compared to other grains.