Written By Sam Henselijn
Healthy Snacks for Sources of Iron. With the modern day and age being what it is, it cannot be easy to wrest control of your diet positively. Fortunately, a few small changes to what we eat can ensure that we get the correct balance of Vitamins and Minerals – and it really isn’t that hard to do. All you need to do is take a closer look at these nutrients to see what they are, what they do, and where they come from, and you will be well on your way to healthy!
The body requires vitamins and minerals to maintain regular, healthy functioning. They are responsible for things like clotting the blood and building new DNA, as well as creating Red Blood Cells and thereby boosting the immune system. Without them, we would be subject to a whole plethora of horrible diseases – but worse than that, without them we simply wouldn’t stay alive for very long.
A balanced diet can give the body the majority of the essential nutrients that it needs, but some escape the net. The body can recreate some vitamins for itself, but some need to arrive from an outside source (i.e. your food). Let’s take a closer look at one of those minerals now: Iron, to see what it is, what it does and where it does it!
Healthy Snacks for Sources of Iron
Our bodies require Iron to produce and fortify red blood cells and to carry Oxygen throughout the body. According to Web MD, it is the most common nutritional deficiency in the US, affecting roughly 10% of the female population (estimate from the CDC). Many people don’t think of Iron as a nutrient but rather as an optional extra. Unfortunately, this has largely contributed to our sort of general lackadaisical approach to getting enough of this particular mineral.
According to the British National Health Service, iron deficiency is fairly easy to diagnose. Also known as anemia, this disorder affects women predominantly because it is caused by lack of iron and/or blood loss. The menstrual cycle can be enough to catapult you into anaemia if you aren’t getting enough Iron in your diet. Symptoms include horrendous lethargy, dizziness, pale skin, shortness of breath, and heart palpitations. A standard treatment is to prescribe Iron tablets, a simple supplement that ought to have you feeling better in a few weeks – but that you will have to continue taking for up to six months. It is also advised that you take them with orange juice, as this will maximize their speed of absorption. They also have some unwelcome side effects, such as constipation or diarrhea, stomach aches and pains, black feces, heartburn, and nausea… as you can see, an Iron supplement is to be avoided at all possible costs!
It isn’t just so simple as that, though… if you have been diagnosed with anemia, then you need to start looking at what you eat from day to day and working out how you are going to improve it. You need to balance your diet, meaning you need to make sure you are getting enough of these nutrients in a natural way. Eating foods rich in Iron is a sure-fire way to help your system out a little. So what are you waiting for? The time is now to get snacks. Let’s take a closer look at some foods you should be chowing down on to keep those Iron levels high!
Sources of Iron
According to the Australian national health body Health Direct, Iron can be stored in the body, but it firmly falls into the category of minerals that the body cannot produce for itself. This means that it must be eaten or taken in supplement form. Health Direct also state quite clearly that red meat is the best way to up your iron intake… making Anaemia fairly common among vegetarians.
Nuts!
Nuts are an excellent source of Iron, with several different kinds containing high Iron content – sometimes as much as 20% of your RDA per portion! Let’s look at which nuts you should eat if you want to boost your Iron intake!
Pistachios
For a high-iron nut, you want a Pistachio. With nearly 14mg of Iron per 100g Pistachios present a solution to your Iron nutrient needs. You ought to eat no more than one to two handfuls of Pistachios a day, depending on your size. They have a high essential fatty acid content; you don’t want to overdo it!
Pistachios are also rich in Calcium, Potassium, and numerous other vitamins and minerals. They are a high-protein snack ideal for those seeking to build muscle the healthy way, and they make a great sweet or savory snack. Pistachios should be your first choice for an Iron snack.
Hazelnuts
According to DailyIron.net, Hazelnuts are the next nut in line for being a good source of Iron. Eaten raw, a hazelnut will be naturally rich in potassium and iron, containing 4.7 mg of iron per portion. Hazelnuts are native and grow wild to most of Europe and America, so these nuts can even be free if you are willing to harvest!
Mixed Nuts
Believe it or not, your average packet of mixed nuts contains roughly 2.3 mg of Iron per portion – which isn’t a bad figure compared to most foods. Mixed nuts are an excellent idea for those who want to ensure they get a good, varied balance of all the many vitamins and minerals your body needs to survive. By eating a handful of nutty trail mix a day, you can boost your entire immune system, help your body to help itself, and ultimately feel better! All it takes is a little mix…
So now that you know which foods contain the most Iron, all you need to do is go out and change your shopping list. L’Orenta Gourmet Nuts can help you by providing a fine selection of premium quality nuts -some of which have so much Iron you might be able to avoid supplements in the future!
So what are you waiting for? Head to our website and shop for the snacks that might change your life. We supply only the very best in snack products, so you know that with L’Orenta Nuts, you are always getting the best deal!
Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO
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