Why Foods High in Iron are Important to Your Health

For over a hundred years, nutrition experts have considered foods high in iron to be required in supplying an essential mineral for our bodies. Iron's primary function within the body is to help both the blood and muscles carry the oxygen that our cells need to be able to use the sugars that "feed" them. Iron also helps the immune system, it helps in brain development, and it's used in the body's temperature regulation.
Our bodies are able to store and reuse most of the iron that we use on a day to day basis, however roughly between 10% and 5% of it is lost each day and much be replentished through our diets. Men are able to store more iron than women, and during pregnancy and menstruation this gap becomes even wider. When we don't consume enough iron in our diets to replace what we lose daily, we will start feeling the effects of an iron deficiency.
How much iron do we need?
The USRDA for iron for women 50 and older and all men is 8 milligrams per day. For women between 18 and 50, the USRDA is 18 milligrams per day. The RDA for Children is 10 milligrams per day.
How can we add iron to our diets?
Iron is found in two forms in the foods that we eat: heme iron from animal tissues (meats), which is readily absorbed by our bodies, and non-heme iron which is primarily the type of iron found in vegetables. Non-heme iron isn't absorbed ad readily ad heme iron - it depends on the body's needs. Vitamin C eaten with a meal will help the absorption of non-heme iron. Tea, coffee, red wine, or an excess of zinc, manganese, or calcium can decrease its absorption.
Refined flours are enriched with iron to replace the iron that's lost during processing. As a result, anything made with these flours becomes an excellent source of iron - these products will be labeled to indicate that they were made with enriched flours. Most ready-to-eat cereals contain at least 25-30% of the RDA for iron.
Prolonged iron deficiency leads to Anemia, which is a condition where both the number of red blood cells and their size is decreased. Anemia results in decreased oxygen in the bloodstream and can cause tiredness, headaches, irritability, and depression. Temporary Anemia can also be caused by heavy blood loss through heavy menses, bleeding ulcers, hemorrhoids, and colon cancer.
On the other hand, too much iron can be toxic, leading to damage of the heart and liver. The body usually does a good job of excreting excess iron, however, it is not recommended that an individual take supplements with high levels of iron.
The best way to ensure that we get enough iron is by eating a balanced diet. Doctors usually only recommend iron supplements to infants and toddlers and pregnant or lactating women. It's important for vegetarians and vegans to consume more iron-rich foods than those who consume meats.
Finally, cooking acidic foods such as tomatoes in iron cookware can also increase the amount of iron in your diet. However, normal cooking usually causes foods to lose some of their iron, therefore it's best to cook foods for the least amount of time with a minimal amount of water.
If your doctor has indicated that you might have a slight deficiency in iron, a little attention to your diet to ensure you are eating enough foods high in iron will usually correct the problem without the need for supplements.
John Roberts is a nutrition researcher who educates the public on the benefits of a healthy diet. Please visit his blog for more articles and further information on balanced nutrition.

Find The Truth About ADHD And Food Sweeteners

What food sweeteners to avoid
What are food sweeteners*This article only concentrates on food sweeteners, other food additives will be discussed in other articles.
In my ‘Discover The Truth About ADHD And Food Preservatives’ article, we discovered that foods containing certain food preservatives are best avoided if your child suffers from ADHD.
Food sweeteners in some cases can also affect your child’s ADHD symptoms.
To further help your child, it would be wise for food sweeteners to be eliminated or reduced in your child’s diet.
You will need to eliminate or reduce the following terrible ten ingredients from your child’s diet:
Food Colourings
Food Flavourings
BHA
BHT
TBHQ
Corn Syrup and Sweeteners
MSG
Sodium Benzoate
Nitrites
Calcium PropionateWhat Are Food Sweeteners?
Today, food sweeteners are commonly added to processed foods.
Food manufacturers add food sweeteners to their food products, as a ‘healthy’ alternative to sugar, to sweeten the taste of their product.
The main sweeteners added to food are:
Corn Syrup (Glucose)
Fructose
SucroseCorn syrup, also known as glucose, comes from treated corn starch. It is a common problem for children suffering from ADHD.
Fructose is another sweetener which can cause problems in sensitive children.
Fructose is fruit sugar which is found in all fruits and it sounds totally natural.
But, the fructose used in processed foods is extracted from sugar not fruit.
Table sugar or granulated sugar is sucrose which is extracted from sugar cane or sugar beet.
Other sweeteners which you may cause ADHD symptoms are:
Aspartame
Corn sweetener
Cyclamate
Dextrose
High Fructose Corn Syrup
Polydextrose
Saccharin*Source, Why Can’t My Child Behave, Jane Hersey
So, to sum up…
As well as foods containing:
Salicylate
Food colourings
Food flavourings
Food preservativesIt may also be wise to eliminate or restrict foods containing the food sweeteners mentioned in this article to help your child’s ADHD symptoms.
Stewart Hare C.H.Ed Dip NutThDownload 'How To Beat ADHD Naturally' Free E-book
Website: NewBeingNutrition.com

How To Cook Salmon In an Oven That Everyone Will Love

If you love salmon, but you have no idea how to cook salmon, read on. It's very easy and delicious and something your family will actually enjoy eating.
First, take your salmon and slice it in the middle, so that it will be a pocket. Don't cut it all the way through. You want to leave around a half an inch still together.
Place small lemon slices inside your 'pocket.' You want to add around two chopped cloves of garlic and some black pepper to your liking. Now, one of the easiest ways to learn how to cook salmon is to start off cooking it in the oven.
Place some aluminum foil around the salmon, and close it loosely. Heat your oven to 350 degrees and pop in the salmon.
You want to let it cook for about 8 to 10 minutes. Then check the salmon to see if it's done. When you're learning how to cook salmon, one tip is to check and see if the meat is flaky or still 'heavy.'
If it's still a bit undercooked, return the salmon to the oven for about 3 to 4 more minutes. Then, take the salmon out of the oven and let it sit in the aluminum foil for a few more minutes. You can then serve the salmon with some of your favorite sauce, like lemon and butter or marinara.
Once you learn how to cook salmon in the oven, you can move on to more difficult ways like the stovetop or grill. Enjoy!
Want even more great ways to cook a salmon? Visit How to Cook Salmon and discover how to make the best salmon you ever tasted. Jessica S is also the owner of BBQ Ideas and Fruit Smoothie Recipes.

Can You Absorb Protein At One Time

Many people claim that the body can only absorb so much protein per meal, and Many different numbers are perpetuated in this myth.
 The biggest protein myth is that you can only digest 30 grams of protein at one time. Find out what's wrong with this belief and just how much protein you need. This is a common question. I also get variations such as, how much protein can you digest at one time?
There are two ways to answer this, because there really two questions being asked.
1) How much protein can the digestive system physically absorb into the bloodstream from a meal?
And the MORE IMPORTANT QUESTION...
2) How much protein can you body actually utilize?
The answers...
1) About 95% and higher, unless you have some type of digestive system malfunction.
So if you get convinced by supplement companies to drink a 42g protein shake in 5 minutes, you'll still probably absorb at 38 or more grams of that protein.
Your muscle growth is not limited by the amount of protein you can DIGEST or ABSORB.
Your muscle growth IS LIMITED by the amount of protein that your body can utilize for protein synthesis.
So the answer to #2...
2) A lot less than you think.
You really don't need 40, or 30, or probably even 20g of protein per meal to keep your protein synthesis humming along. See Nutrition Help Expert Brad Pilon's post on "How Much Protein Do We Really Need"
Any protein that your body can't use for growth will be shuttled into a process where it is broken down (de-aminated: meaning the nitrogen is removed from the molecule and it becomes a carbon skeleton) to be used in energy pathways.
Now, there are benefits for eating extra protein (in my opinion) when dieting, mainly that it helps to suppress appetite.
But the bottom line to the question I am asked almost everyday is...
a) Your body can digest and absorb almost all of the protein you eat without problem.
b) Your muscles can only do so much with protein...the muscle growth process is RARELY, if ever limited by the amount of protein we consume. Almost all of us can easily get enough protein for maximum muscle growth without the need for eating 50g of protein 6 times per day. Ronnie Coleman, Jay Cutler, and Gunter Schlerkcamp excluded, of course.
Overall, I'd think twice about the need to slam down a 40-50g protein shake...just think of the children and puppies you'll save by not gassing them out with protein farts.
Real food should cover all your protein needs.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss Nutrition Guidelines have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. More nutrition help and fat loss workouts show you how to burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight for abs exercises help you lose fat without any equipment at all.