page contents
Connect with us

Food & Cuisine

14 Vegetarian foods that contains more Iron than Meat

Published

on

Vegetarians and vegans are often worried about the amount of iron they consume. The National Institute of Health suggests that each grown-up person needs to consume between 8-27mg of iron per day. It is very important that pregnant women also consume this mineral in order to have healthy baby.

Meat is the best source of iron, but vegans need to find other sources that can help them consume the needed amount of this mineral in order to maintain their health. In this article we are going to present to you 14 vegetarian foods that contain more iron than meat:

  1. Spinach

This veggie is packed with iron which makes it great for your health. Try to consume spinach in your salad in order to provide the body with the needed amount of iron.

  1. Broccoli

Broccoli contains enough iron to supply the daily needed amount. Also it contains vitamin K, vitamin C, and magnesium.

  1. Lentils

It contains iron more than 8oz steak. You will need one cup of lentils in order to provide the daily needed requirement. Also it contains fiber, protein, and potassium.

  1. Kale

You will need to consume 3 measures of kale in order to provide 3.6mg of iron. Feel free to consume it crude or in your soup.

  1. Bok Choy

This is traditional Chinese cabbage that will provide your body with vitamin A, iron, and other nutrients.

  1. Baked potato

One backed potato contains 3 times more iron than 3oz chicken. It is best to serve it with steamed broccoli, Greek yogurt, and melted cheddar.

  1. Sesame seeds

Consuming 1 tablespoon of sesame seeds contain 1.3mg of iron. Feel free to fuse it in your eating routine in order to supply the body with the needed iron amount.

  1. Cashews

Cashews are packed with iron, but also they are great source of protein.

  1. Soybeans

In 1 cup of soybeans there are 8mg of iron. Also it contains proteins that make it great for vegetarians. Make sure that you consume it on regular basis.

  1. Chickpeas

In 1 measure of chickpeas there is 4.7mg of iron. Feel free to blend it with feta, tomatoes, and cucumber in order to provide the needed nutrients to your body. Also you could cook them with olive oil.

  1. Dark chocolate

It provides great properties that improve the teeth and skin. Also it contains enough iron to provide your body with the needed amount.

  1. Swiss chard

If you consume 1 measure of Swiss chard you will consume 4mg of iron. Swiss chard also contains omega-3 unsaturated fats, vitamins A, C, and K.

  1. Tofu

If you consume ½ a cup of tofu you will intake 3mg of iron. Also it contains great medicinal properties which make it great for your overall health.

  1. Kidney beans

They are packed with iron and you should definitely consume it on regular basis.

Food & Cuisine

Ultimate Baker releases sugar substitute for diabetics

Published

on

Ultimate_Baker_Xylitol_Blue

Ultimate Baker has released a new naturally-coloured xylitol sugar substitute created specifically for the diabetic market.



Ultimate Baker Xylitol is made purely with natural ingredients from fruit and vegetables, and the company claims that xylitol almost perfectly mimics the natural sweetness of sugar, while having 40% fewer calories.

FOLLOW US ON:
 INSTAGRAMLINKEDINYOUTUBETWITTER & FACEBOOK

Xylitol carries a glycaemia index rating of 7, compared to the 60–70 rating carried by normal sugar, and this means that xylitol does not spike blood sugar or insulin.

Figures provided by the company claim that approximately 100 people in the US suffer from diabetes or prediabetes, and this has made the development of products tailored to diabetics crucial.

Sue-Ellen Cutler, vice-president of new product development at Ultimate Baker said: “Our goal is to create high quality products that are both visually appealing while free of the harmful synthetics and preservatives which are dominant across the baking industry.

“Xylitol is a product we’re just as proud to serve our families as we would all of our customers.”

TO DOWNLOAD OUR MOBILE NEWS APP CLICK HERE
WATCH RUSSIA 2018 HIGHLIGHTS HERE

Continue Reading

Food & Cuisine

Signs that your eating habits need to change

Published

on

BBOoC0v.img

IMG-20180912-WA0030

Poor skin

The skin is the largest organ of the body and it offers much needed visual insight into what is going on with the body’s health.



For those who suffer with acne, eczema, psoriasis, dry skin or premature ageing, these are all signs that their diet might not be optimal. 

FOLLOW US ON:
 INSTAGRAMLINKEDINYOUTUBETWITTER & FACEBOOK

‘In particular, acne, eczema and other inflammatory skin conditions have been associated with an imbalance of gut bacteria leading to “leaky gut”,’ they said.

What is leaky gut? 

Leaky gut, also known as increased intestinal permeability, is a digestive condition in which bacteria and toxins are able to ‘leak’ through the intestinal wall.

‘A variety of nutrients, derived from eating a balanced whole foods diet are important for skin health.’

It is important that people have a diet rich in omega 3 fatty acids from oily fish and flax seeds, along with vitamins A, E, C and zinc.

Changing one’s diet can drastically improve the skin but this can take three months or more so people need to be patient with dietary changes.

Low energy

Although carbohydrates and fats are primary fuels for making energy, the health expert said micronutrients such as magnesium, B vitamins, iron, copper and sulphur are also an important part of the process.

Unfortunately diets that aren’t rich in these often lead to low energy levels. 

Anaemia, which is caused by a deficiency in iron, B12 or folate (B9), can also cause tiredness, as can poor thyroid function, which relies on nutrients such as iodine and selenium. 

‘Many people are also self-sabotaging their energy levels by relying on stimulants such as caffeine and sugar to get them through the day,’ they said.

 ‘However, this can have a negative impact on sleep and blood sugar balance, leading to peaks and troughs in energy throughout the day.

‘Switching to complex carbs and ensuring good quality protein each time you eat to stabilise blood sugars and reducing caffeine is therefore recommended.’

Fat accumulation around the middle

Everyone’s body is different and due to genetics people store fat in different areas.

According to the health expert storage of fat around the stomach (known as visceral adipose tissue) has been consistently shown to be a risk factor for cardiovascular and metabolic diseases and other health issues.

‘The most likely cause for VAT is a diet high in sugar and refined carbohydrates, with excessive stomach fat being a tell-tale sign of insulin resistance, where the body becomes less able to utilise glucose for energy production and so instead stores it as fat,’ they said.

‘If you tend to have an apple body shape, then changing your diet and engaging in regular physical exercise is particularly important.’ 

Digestive Issues

The health expert said some of the most obvious signs someone’s diet needs changing is when they’re faced with digestive issues such as constipation, diarrhoea and bloating, which indicate the gut isn’t happy.

Eliminating processed foods and switching to a whole foods diet is likely to improve many people’s digestion due to the increase in fibre from fruit and vegetables.

Others may need to remove foods such as gluten, wheat or dairy from their diet for a period of time.

Improving the balance of bacteria in the gut by eating fermented foods such as sauerkraut, kimchi, kefir and live yoghurt can benefit digestive conditions.

Alternatively people can take a live bacteria supplement, such as Lepicol ($17/£13), a three in one combination of gentle psyllium husk fibre which contributes to the maintenance of normal bowel transit.

Low mood and anxiety

Mental health is a complex issue that often involves a variety of factors but diet and lifestyle choices are being shown to play an important role.

‘Nutritional psychiatry is increasingly being used alongside conventional therapies for conditions such as anxiety and depression,’ they said.

‘A Mediterranean style diet, high in colourful fruit and vegetables, legumes, nuts, seeds and olive oil, with moderate amounts of fish and seafood, has been shown to be particularly effective.’

Poor Immunity

The health expert explained that recurring infections, such as colds, UTIs, thrush and fungal nail infections, are a sign that the body isn’t getting enough nutrients.

This is a sign that the immune system isn’t receiving enough support from the diet and that people need to increase their intake of zinc, selenium, iron, copper, vitamins A, C, E, and B6 and folate.

‘Focus on getting lots of colourful fruit and vegetables and good quality protein such as organic meat, fish, eggs, beans, nuts and legumes as these provide the building blocks and co-factors for immune cells,’ they said.

It’s also best to steer clear of processed foods, simple sugars and refined carbohydrates, known to feed unwanted bacteria and yeast in the gut.

Instead include prebiotic foods such as slightly under-ripe bananas, Jerusalem artichokes, leeks, onions, garlic, oats and asparagus.

Hormonal issues

Diets high in sugars and refined carbs are likely to exacerbate hormonal issues such as period pain, menopause, endometriosis and fertility troubles.

‘Supporting healthy blood sugar balance is therefore a crucial step in regulating hormones, as is working on body composition to reduce excess fat cells, which produce their own oestrogens,’ they said.

They recommend increasing the intake of nutrients to help support healthy oestrogen detoxification.

This can be done by eating folate from leafy green vegetables and glucosinolates from broccoli, cauliflower, kale and Brussels sprouts.

‘Dietary phytoestrogens found in flaxseeds, traditionally fermented soybean products and legumes can also be particularly useful for modulating oestrogen levels,’ they said.

TO DOWNLOAD OUR MOBILE NEWS APP CLICK HERE
WATCH RUSSIA 2018 HIGHLIGHTS HERE

Continue Reading

Facebook

Advertisement
Advertisement

Trending

Copyright © 2018 Anttention Media. All rights reserved