10 Iron-Rich Super Foods For You

If you look pale and complain of a frequent headache, your physician will prescribe you iron pills and suggest a diet rich in folic acid. It is disturbing to note that anemia caused due to iron deficiency is one of the most common nutritional deficiencies in the US alone.

Iron is a vital component of hemoglobin and is used to transport the oxygen from the lungs to rest of the body. This means if your body is devoid of iron, RBCs are produced in small quantities in your body.

Symptoms Of Iron Deficiency
Here are the common signs that indicate your body is not receiving the recommended intake of iron.

1. Unusual tiredness
2. Pale skin color of the inside of the lower eyelids
3. Shortness of breath
4. Lightheadedness coupled with throbbing headache
5. Palpitations
6. Soreness of the tongue and
7. Brittle fingernails

Sources Of Iron
Apart from over-the-counter iron supplements, you can include these natural foods as part of your regular diet.

1. Leafy greens
There’s a good reason why Popeye loves his spinach. Leafy greens like spinach, collard greens, and dandelion greens are a rich source of nonheme iron. Other sources like citrus fruits, beans, and whole grains can be made part of your diet.

2. Meat
Sources like red meat, lamb, and chicken have high amounts of iron content. Combine them with leafy greens to increase the absorption of iron.

3. Organ meat
Do not shy away from eating organ meats like heart, liver, and kidney. These food sources are high in iron and folate.

4. Seafood
Include fresh fish like tuna, salmon, halibut, perch, and haddock in your daily diet. Tweak your choices and spread your platter with oysters, clams, and juicy shrimps.

5. Fortified food
If you are a vegetarian and you find it difficult to eat other types of food, take your pick from fortified foods that are loaded with iron. Sources like orange juice, cereals, pasta, and cornmeal are some of the recommended choices.

6. Beans
If you want variety, add kidney beans, chickpeas, soybeans, black-eyed peas and black peas to your salad. Other sources like lima beans and pinto beans are popular among vegan and non-vegetarian eaters.

7. Nuts and seeds
Nuts like pumpkin seeds, cashews, pistachios, and hemp seeds are rich sources of iron. You can sprinkle pine nuts, sunflower seeds, and almonds on your salad or yoghurt for added taste and flavor. Seeds contain a high amount of plant protein, fiber, antioxidants and other important plant compounds. Nut butter is a great source of non-heme iron while macadamia nuts contain 1-1.6 mg of iron.

Make an interesting dip with hummus made from chickpeas or tahini that contain nearly 3 mg of iron.

8. Foods derived from soybean
It is estimated that soybean contains approximately 49 percent of the recommended dietary intake of iron. You can switch to natto, which is a type of fermented soybean product or includes tofu that provides 3 to 3.6 milligram of iron.

9. Oats
Cooked oats contain 3.4 mg of iron in addition to plant protein and zinc.

10. Mulberries
These fruits are a powerhouse of iron and vitamin C that goes a long way in providing you with the recommended iron intake.

Diabetes Management Before, During, And After Workouts

To prevent the onset of type-2 diabetes, regular exercise is mandatory. What happens if you want to take part in intense activities like a marathon? A doctor will help you meet your training goals while ensuring that your blood glucose sugar levels are at its optimal best.

The mere mention of the term “endurance exercise” brings to mind images of a sweaty body, sneakers, and overworked muscles. The truth remains that a 30-minute walk for few individuals can equal four hours of cycling for few others. The key idea here is to identify your fitness level and work on what is best for you. So, whether you plan to run a 3-mile or 30-miles, here are few fitness tips to bear in mind.

Before The Workout
1. Schedule an appointment with your general physician and get them to talk to you about an insulin pump and other medical tests that will help determine your safe glucose levels. After you complete these tests, your doctor will be able to guide you on matters relating to diet.
2. Any form of endurance exercise requires the use of glucose by your body. Low levels can lead to hypoglycemia that can prove to be fatal. It is best to eat smart, and right. You can begin your day by snacking on food that has a blend of carbs and proteins. If you feel tired before a workout, reach out for an energy bar or a peanut butter.
3. You might be required to take additional medicines, or your doctor will eliminate few drugs as the case might be.

During The Exercise
At all times, ensure that your blood glucose levels do not fall below the optimal level. You can snack on healthy food, so you do not suffer from fatigue. Take a look at these tips that will help you get started on any endurance sport.

1. Carry a glucose monitoring device and check your blood sugar level at regular time intervals.
2. Your backpack must compulsorily include energy-rich bars, sports drinks, and glucose tablets.
3. Practice your training with a skilled partner until you are completely sure that you can handle the condition by yourself.
4. These days you can find wearable devices that help alert doctors or nurses of your medical condition. Right medical treatment can be administered to you in case of an emergency.
5. At all times before, during, and after a workout, you must snack wisely and refuel your body. High glucose levels can lead to excessive loss of water that can wreak havoc on your system.
6. Follow your diabetes management plan as it is natural to feel your heart pounding before the start of the race.

After Exercising
1. Eat like a hungry bear once you have finished exercising. Your body has utilized all the glucose, and you have to replenish it further.
2. Post-workout you should continuously monitor your blood sugar level.
3. Avoid dehydration by sipping water at regular intervals as it helps maintain the sugar levels at an optimal level.