Wednesday, 26 March 2014

Iron Rich Foods for Vegetarians & Vegans

Iron Rich Foods for Vegetarians & Vegans


Many vegetarians and vegans worry about getting enough iron in their diet. Since meat is traditionally thought of as the main source of iron, vegetarians need to find different sources to help them reach their recommended amount of iron each day. Fortunately, there are several delicious and easy-to-prepare options that are both rich in iron and vegetarian-friendly.

Brussels sprouts
You may have resisted Brussels sprouts as a kid, but they’re hard to resist once you learn just how healthy these tasty veggies are. Brussels sprouts are a viable source of antioxidants, vitamins, folate, and fibre. Plus, they’re an excellent source of iron, and an obvious choice in helping to prevent fatigue and other symptoms of iron deficiency.
Serving Size (1/2 cup), 0.9 milligrams of iron (5% DV), 28 calories

Raisins
Like other dried fruits, raisins are nutrient-dense treats that contain large amounts of iron. It’s easy to add a handful of these subtly sweet treats to your cereal, yogurt, oatmeal, or salads as part of a balanced diet. To get the most out of your next handful of raisins, combine them with other healthy foods containing vitamin C. This will make it easier for your body to absorb the iron found in raisins.
Serving Size (1/2 cup, packed), 1.6 milligrams of iron (9% DV), 247 calories

Lentils
Many vegetarians worry about not getting enough iron or protein in their diets. Lentils can solve both problems, and then some! These colourful legumes are packed with vitamins and nutrients including iron, protein, and essential amino acids. Plus, they’re easy to cook and make a great companion to many meals. Lentils are traditionally used in Indian and Middle Eastern dishes, but they can spice up your soups, stews, pastas, and more.
Serving Size (1 cup, boiled), 6.6 milligrams of iron (37% DV), 230 calories

Dried Peaches
If you’re trying to get more iron in your diet, opt for dried fruit as opposed to fresh. Dried fruits pack more nutrients, including iron, per serving. Dried peaches make a great breakfast companion, a delicious addition to salads, and an easy snack throughout your busy day. A serving of dried peaches contains about 9% of your daily recommended iron, without weighing you down with lots of sugar and calories.
Serving Size (1/4 cup), 1.6 milligrams of iron (9% DV), 96 calories

Pumpkin Seeds

If you stopped eating pumpkin seeds when you stopped carving pumpkins as a kid, now is the time to start back up again. A handful of pumpkin seeds, or an ounce, contains about one milligram of iron. That’s about 5% of the recommended daily value. Pumpkin seeds provide the most benefit when eaten raw, but they still pack an iron punch when roasted for no more than 15-20 minutes.
Serving Size (1 ounce, about a handful), 0.9 milligrams of iron (5% DV), 126 calories.

Soybeans
Soybeans are another super food that packs protein, unsaturated fat (the “good fat”), fibre, and minerals such as iron. A single cup of mature, boiled soybeans contains nearly half the recommended amount of iron your body needs daily. Another great thing about soybeans is their versatility. Season these nutritional powerhouses to your liking, or add them to soups or chili for a healthy and delicious meal.
Serving Size (1 cup, boiled), 8.8 milligrams of iron (49% DV), 298 calories

Pinto Beans
Pinto beans contain a splash of colour and a spattering of essential vitamins and minerals. Among them is iron, and it comes in no small quantity; just a cup of boiled pinto beans yields about 21% of the recommended daily value. Pair these colourful legumes with whole wheat rice for a virtually fat-free meal that’s as easy on your wallet as it is on your waistline. Or, enjoy them with your favourite veggies to introduce even more iron into your diet.
Serving Size (1 cup, boiled), 3.6 milligrams of iron (21% DV), 245 calories

Arugula
Dark greens such as arugula have countless health benefits with a tiny calorie count. Vegetarians should consume plenty arugula, particularly for its rich iron content. Adding several servings to your diet each week can greatly improve the health of your red blood cells. The easiest way to enjoy arugula is in a green leafy salad, but you can also enjoy it in soups, as a pizza topping, and sautéed with pasta and other dishes.
Serving Size (1/2 cup), 0.146 milligrams of iron (1.8% DV), 3 calories

Whole Wheat Pasta
Vegetarians should enjoy whole wheat pasta as part of a healthy balanced diet. Eating pasta is a great way to curb your cravings for carbs while getting essential minerals such as magnesium, calcium, potassium, and iron. While white pasta contains these minerals as well, it can also weigh you down with extra carbs and calories, so choose the much healthier whole wheat pasta options.
Serving Size (1/4 cup dry), 0.4 milligrams of iron (2% DV), 44 calories

Collard Greens
With staggering amounts of calcium, high levels of vitamin A, and several cancer-fighting elements, what’s not to love about collard greens? Vegetarians have another reason to love these dark green veggies, because they’re also high in both iron and vitamin C. To get the most out of these essential nutrients, use raw collard greens in a salad that’s filled with other iron-rich vegetables. The vitamin C in collard greens makes it easy for your body to absorb iron from other sources.
Serving Size (1 cup), 2.2 milligrams of iron (12% DV), 11 calories

Sesame Butter (Tahini)
Sesame butter, also known as tahini and often associated with hummus, can provide the body with a tremendous amount of iron. If you’re already eating plenty of iron-rich fruits and vegetables, tahini can be an excellent addition that will help you reach your daily iron needs. Many people eat tahini as is, but you can also use it to add some flavour to your favourite vegetables or to dress up a salad.
Serving Size (1 tablespoon), 0.4 milligrams of iron (2% DV), 86 calories

Dried Thyme
With dried thyme at your disposal, cooking and eating your favourite vegetables will never get old. Thyme offers a unique lemon-pepper flavour that works well in many dishes. It also offers plenty of essential iron. In fact, dried thyme is one of the most iron-rich herbs you can find. And with so few calories, it makes a healthy, savoury addition to your meals.
Serving Size (1 teaspoon), 1.2 milligrams of iron (7% DV), 3 calories

Black Beans
Beans are good all around; they’re easy on your health and your budget. Black beans, in particular, are loaded withfiber, protein, and iron. That means they satisfy hunger while providing an energy boost that lasts for hours. Vegetarians who are concerned about getting enough iron need only add a one-cup serving of black beans to get about 20% of their daily recommended intake.
Serving Size (1 cup, boiled), 3.6 milligrams of iron (20% DV), 277 calories

Brown Rice
Brown rice is one of the most versatile foods on Earth. It’s a staple in several cultures’ cuisines, and it’s widely regarded as an important health food. It’s naturally rich in fibre, it helps rid the body of toxins, and its high iron content also helps fight anaemia and fatigue. Cook a serving of brown rice along with your favourite beans or veggies for an iron-rich meal that will keep you feeling full for hours.
Serving Size (1 cup), 0.8 milligrams of iron (5% DV), 216 calories

Prune Juice
There’s a bit of a stigma when it comes to prune juice, but learning about its bounds of health benefits might help make it more appealing. Give it a chance and you might find that prune juice is not only delicious, but it’s also a potent source of iron. Its high vitamin C content makes it easier for your body to absorb the iron, so have a glass with your next meal to get the most out of the other iron-rich foods in your diet.
Serving Size (1 cup), 3 milligrams of iron (17% DV), 182 calories

Oatmeal
Iron deficiency can be greatly reduced by adding oatmeal to your diet. Just a half-cup serving is packed with almost two milligrams of iron. And with loads of other nutrients, oatmeal is a fantastic health food that everyone should be eating more of. It’s an easy and healthy breakfast food, but you can also use oats to make granola, cookies, and other sweet treats that are both delicious and nutritious.
Serving Size (1/2 cup), 1.7 milligrams of iron (8% DV), 154 calories

Dried Apricots
Apricots are an excellent source of iron and other nutrients. They can be consumed raw, canned, cooked, and dried, but dried apricots provide your body with the most benefits and the largest amount of iron. When apricots are dried, they lose their high water and sugar contents without losing their highly nutritious qualities. Just a handful of dried apricots can provide you with up to 35% of your daily iron intake. They make for an easy snack throughout the day, or chop them up to serve with other fruits or over a salad.
Serving Size (1/2 cup), 2 milligrams of iron (8% DV), 78 calories.

Potatoes
Potatoes are one of the most versatile foods out there, and they’re also one of the best iron-rich food options for vegetarians. Since potatoes are also packed with vitamin C, it’s easier for your body to absorb the iron it needs. Potatoes work equally well as a side dish and a main attraction, so combine them with other iron-rich foods for a healthy meal any time of the day.
Serving Size (1 medium potato with skin), 3.2 milligrams of iron (18% DV), 278 calories

Tofu
Though tofu is typically associated with Asian cuisine, this versatile and nutritious food has made its way to dinner tables around the world. And rightfully so: tofu is highly nutritious and rich in iron and other essential minerals. Though most people know about the health benefits, many aren’t sure how to prepare tofu, or they’re unimpressed with its bland taste. Fortunately, tofu has a wonderful ability to take on the flavours of the sauces and seasonings it’s prepared with, so learning to love it is as easy as choosing your favourite ingredients and going from there.
Serving Size (1/2 cup), 3.4 milligrams of iron (19% DV), 88 calories

Sun Dried Tomatoes
Besides their mouth-watering taste, one of the best things about sun dried tomatoes is their high iron content. One cup contains nearly 30 percent of your recommended daily iron intake. Another great thing is that you can use them in so many ways. Sun dried tomatoes make a tasty addition to omelettes, pasta sauce, pizza, sandwiches, salads, and so much more. They’re also high in healthy lycopene, antioxidants, and vitamin C, so add them to your diet for a health boost all around.
Serving Size (1 cup), 4.9 milligrams of iron (27% DV), 139 calories

Molasses
If you ever get tired of eating fruits and vegetables as your main source of iron, switch it up by adding blackstrap molasses to your meals and even your beverages. Just a teaspoon of tasty molasses added to your toast, cereal, sandwiches, milk, or water contributes about 5% to your daily iron quota.
Serving Size (1 tablespoon), 0.9 milligrams of iron (5% DV), 58 calories

Lima Beans
Lima beans are one of the most ancient cultivated crops, and they’re still renowned as a delicious and healthful food to this day. Enjoy just a cup of lima beans with your favourite meal you’ll get an incredible 25% of your iron for the day. Lima beans should never be consumed raw, but cooked lima beans have a unique flavor that can be enjoyed as is or enhanced with your favourite herbs and spices.
Serving Size (1 cup, cooked), 4.5 milligrams of iron (25% DV), 216 calories

Black-Eyed Peas
Like other legumes, black-eyed peas are a rich source of iron. A serving size of one single cup can supply up to a quarter of your recommended daily iron intake, while providing you with other health benefits as well. They also contain a respectable amount of vitamin C—enough to make it much easier for your body to absorb the essential iron.
Serving Size (1 cup, boiled), 4.3 milligrams of iron (24% DV), 220 calories

Broccoli
Though many vegetables contain lots of iron, many also are packed with iron inhibitors, which means your body is unable to absorb much of the iron. Fortunately, cruciferous veggies like broccoli are also filled with vitamin C. This plays a huge role in helping your body absorb and digest the essential iron. Eating a serving of broccoli every day is a great way to get more iron into your diet.
Serving Size (1/2 cup), 0.3 milligrams of iron (2% DV), 15 calories

Kale

If you need more iron in your diet but can’t afford a jump in calories, kale is a fat-free super food that will provide your body with a mountain of nutrients and only a handful of calories. One of the cruciferous vegetables (in the same grain as broccoli, collard greens, and Brussels sprouts), kale helps fight anemia and fatigue with a high iron content. If you have trouble eating it raw, try sautéing it, throwing it in your soup or on a burger, or making delicious kale chips in your oven or food dehydrator.
Serving Size (1 cup), 1.1 milligrams of iron (6% DV), 1.3 calories

Dark Chocolate
By now, most people know that dark chocolate is good for your heart (in moderation). But did you also know that it’s loaded with iron? A 100 gram serving size contains about 35% of your recommended daily intake. Of course, this sweet treat should be eaten in moderation, but it can certainly be enjoyed as part of a balanced, iron-rich diet.
Serving Size (100 grams), 6.3 milligrams of iron (35% DV), 578 calories

Sunflower Seeds
Sunflower seeds are known for their impressive supply of vitamin E, but they also pack plenty of essential minerals, especially iron. A one cup serving supplies nearly half your body’s daily iron needs, so if you’re not enjoying this easy and tasty snack regularly, now is a great time to start. Sunflower seeds can be found at your local grocery store year round.
Serving Size (1 cup), 7.4 milligrams of iron (41% DV), 269 calories

Peas
Fresh and cooked peas have a slightly sweeter taste than many other vegetables. And like other green veggies, they’re rich in iron and other nutrients. It’s easy to incorporate these tender veggies into your favorite meals, and a mere half-cup serving provides about 7% of the daily recommended value of iron. Cook a serving as a standalone side dish, or incorporate peas into your salad, soup, and pasta dishes.
Serving Size (1/2 cup), 1.2 milligrams of iron (7% DV), 62 calories

Strawberries
Eating fresh strawberries is a great way to ramp up your daily iron intake. Not only are strawberries a viable source of iron (a pint constitutes roughly 9% of the daily recommended value), but the high vitamin C content helps your body absorb more of the iron it needs. Strawberries make an excellent side to any breakfast dish, they’re great in an afternoon smoothie, and you can also serve them as a sweet after-dinner treat.
Serving Size (1 pint), 1.5 milligrams of iron (9% DV), 114 calories

Cooked Spinach
Boasting a long list of vitamins and nutrients, spinach consistently ranks at the top of the “super food” lists. Among other myriad nutrients, cooked spinach is an excellent source of iron. And since this leafy green is also loaded with vitamin C, your body will have no trouble absorbing all that iron. Spinach can be eaten raw, but cooking it first will provide greater amounts of iron, among other benefits.
Serving Size (1 cup), 6.4 milligrams of iron (36% DV), 41 calories.

There’s a misconception that vegans & vegetarians are more likely to suffer from iron deficiency than their meat-eating counterparts. In fact, vegetarians have tons of iron-rich options in the form of fruits, vegetables, beans, grains, and more. Most of these colourful foods also contain several other essential vitamins, nutrients, and minerals, so adding these healthy, iron-rich foods to your diet can improve your health in many great ways.
You may also like our list of 66 Super Foods and low carb, protein-rich foods.

Friday, 21 March 2014

Foods High in Vitamin A for Healthy Eyes

Vitamin A is a vitamin and antioxidant that’s associated with healthy eyes. A diet rich in Vitamin A can prevent nighttime blindness, eye inflammation, and dry eyes. It’s also used to treat several other health conditions. Vitamin A is measured in International Units (IU), and the average adult needs about 5000 IU per day.


Carrots

When most people think of Vitamin A and eye health, they think of carrots. It’s true that eating plenty of carrots can improve your vision. One medium carrot accounts for over 200% of the average person’s Vitamin A needs for the day. They’re also a great source of Vitamins C, K, and B, plus magnesium and fiber.
Serving Size (1 medium), 10191 IU of Vitamin A (204% DV), 25 calories.

Iceberg Lettuce
Typically, dark green leafy vegetables get all the glory when it comes to health foods. But the lighter green Iceberg lettuce variety is filled with essential Vitamin A. Don’t be afraid to add some to your salad and sandwiches when you need an extra boost of Vitamin A. One cup of shredded Iceberg lettuce contains only 10 calories, and it brings a heap of other vitamins and minerals to your body.
Serving Size (1 cup shredded), 361 IU of Vitamin A (7% DV), 10 calories.


Sweet Potatoes


Sweet potatoes were one of the main sources of food for early American settlers. Today, they’re still widely enjoyed for their delightful taste and rich nutrient contents. One medium sweet potato provides an incredible 438% of the average adult’s Vitamin A needs for the day, all while adding only 103 calories to your diet.
Serving Size (1 medium), 21909 IU of Vitamin A (438% DV), 103 calories.

Cod Liver Oil
Many people take cod liver oil supplements, as they’re a strong source of vitamins and minerals. Cod liver oil, which comes in both liquid and capsule form, contains Vitamin D, Vitamin A, and omega 3 fatty acids. A tablespoon of cod liver oil will allow you to meet and exceed the daily recommended intake of Vitamin A for the day.
Serving Size (1 tablespoon), 14000 IU of Vitamin A (280% DV), 126 calories.

Red Pepper

Add a dash of red pepper to your cooking throughout the day and see what a positive difference it makes, both in the flavor of your meals and in your health overall. A tablespoon of this pleasantly piquant spice houses an impressive 42% of the daily recommended amount of Vitamin A.
Serving Size (1 tablespoon), 2081 IU of Vitamin A (42% DV), 16 calories.

Paprika
Paprika is commonly used in South American, Indian, and Spanish cuisine. But no matter where you’re from and what style of food you prefer, you can enjoy the many health benefits of this fiery red spice by incorporating it into your favorite meals. One tablespoon provides 69% of the recommended daily amount of Vitamin A. It’s also an impressive source of Vitamin C, potassium, and calcium.
Serving Size (1 tablespoon), 3448 IU of Vitamin A (69% DV), 20 calories.


Mangoes


Mangoes are sweet, juicy fruits that have a place both in main dishes and on dessert plates. They also make a great addition to a healthy, balanced diet, thanks to the many nutrients and vitamins they supply. One cup of sliced mangoes provides about 36% of the daily recommended amount of Vitamin A.
Serving Size (1 cup sliced), 1785 IU of Vitamin A (36% DV), 107 calories.

Whole Milk
Many people favor whole milk over skim milk for its many nutrients and rich taste. A cup of whole milk is high in Vitamins D and A, and it’s a good source of calcium, protein, and magnesium. It’s also high in fat, though, so enjoy it in moderation or switch to skim milk if fat and calories become a concern.
Serving Size (1 cup), 395 IU of Vitamin A (8% DV), 146 calories.

Mustard Greens
Whether you eat your mustard greens raw or cooked, you’ll get plenty of flavor and nutrients out of these nutritional powerhouses. Just a cup of chopped mustard green provides 118% of the daily recommended value of Vitamin A. Enjoy them often, because they’re also high in Vitamin C, Vitamin E, manganese, folate, fiber, protein, and calcium. It doesn’t get much better than that.
Serving Size (1 cup chopped), 5880 IU of Vitamin A (118% DV), 15 calories.

Butternut Squash
The yellow-orange color of butternut squash is a sign that it’s high in beta carotene, which is converted to Vitamin A in the body. A one-cup serving of butternut squash cubes contains well over 400% of the daily recommended value of Vitamin A. It also contains enough Vitamin C, potassium, and fiber to make a real difference in your body’s overall health.
Serving Size (1 cup cubes), 22868 IU of Vitamin A (457% DV), 82 calories.

Dried Basil
A 100-gram serving of dried basil contains 15% of the daily recommended value of Vitamin A. One hundred grams is a lot, but you don’t have to consume it all in the same meal, or even in the same day. When you think about how versatile dried basil is, you might find yourself adding it to nearly every meal you prepare. Sprinkle it over your foods throughout the week for an easy and effortless boost in Vitamin A.
Serving Size (100 grams), 744 IU of Vitamin A (15% DV), 251 calories.


Kale


Kale is so much more than a common garnish: it’s a delicious and nutrient-rich vegetable that deserves a solid place in your diet. Kale can do wonders for your health, including helping you meet and exceed the amount of Vitamin A that is recommended for the day. A one-cup serving contains about 200% of what the average person needs.
Serving Size (1 cup), 10302 IU of Vitamin A (206% DV), 34 calories.

Cantaloupe
Cantaloupe is low in calories and fat, but high in vitamins and nutrients. It’s also a delicious addition to your day. Enjoy this succulent melon in a fruit salad, as a midday snack, or as an after-dinner dessert. One wedge, or about an eighth of an average-sized melon, provides you with 120% of the amount of Vitamin A for the day.
Serving Size (1 wedge, or 1/8 medium melon), 5986 IU of Vitamin A (120% DV), 23 calories.

Peas
Sweet green peas make a tasty side dish to many meals, and they’re a great supplement to a healthy diet. One serving of peas (half a cup) provides 134% of the recommended amount of Vitamin A, and with just a measly 62 calories. Peas are also high in Vitamins C, K, and B.
Serving Size (1/2 cup), 1680 IU of Vitamin A (134% DV), 62 calories.

Turnip Greens
Getting more leafy greens into your diet is an excellent idea for several reasons: they’re low in calories, high in nutrients, and easy to prepare. Most dark green veggies can be consumed raw, but in the case of turnip greens, cooking or steaming them before eating them will allow more of certain vital nutrients to be absorbed by your body.
Serving Size (1 cup chopped), 6373 IU of Vitamin A (127% DV), 18 calories.

Dried Apricots
Dried fruits make an easy and mess-free snack when you need a boost in nutrients, antioxidants, and energy. Dried apricots are a great option for a diet that’s rich in Vitamin A. Just one cup of dried apricot halves contains 94% of the recommended value of Vitamin A for the day.
Serving Size (1 cup halves), 4685 IU of Vitamin A (94% DV), 313 calories.

Tomatoes 

From a botanical standpoint, tomatoes are technically a fruit, though many people consider them to be a vegetable. However you classify them, you should be eating more of them, because they’re low in calories but high in several vitamins and minerals. Just one medium tomato provides you with 20% of your Vitamin A needs for the day. They’re also an excellent source of Vitamin C and lycopene.
Serving Size (1 medium), 1025 IU of Vitamin A (20% DV), 22 calories.

Dried Marjoram
Many people use dried herbs for their unique flavors, but few realize the health benefits that come with consuming dried herbs. For Vitamin A, dried marjoram is one of the best herbs you can find. A 100-gram serving houses 161% of the recommended daily Vitamin A. One hundred grams is a lot, but you don’t have to eat it all at once! Instead, try incorporating it into different meals throughout the week to see what works, and you’ll enjoy all the health benefits along the way.
Serving Size (100 grams), 8068 IU of Vitamin A (161% DV), 271 calories.

Spinach
Add more spinach to your diet each day, and you’ll enjoy a wonderful boost to many aspects of your health. In particular, make sure you’re getting enough Vitamin A by enjoying a one-cup serving of spinach, which contains 49% of the daily recommended value. Spinach also provides your body with Vitamin C, Vitamin K, manganese, iron, and calcium.
Serving Size (1 cup), 2464 IU of Vitamin A (49% DV), 8 calories.

Peaches
The succulent peach is as rich in nutrients as it is in flavor. Peaches are high in Vitamin C, potassium, calcium, phosphorus, magnesium, and iron. In addition, if you need to get a quick boost of Vitamin A into your diet, one medium-sized peach provides about 10% of the amount the average person needs per day.
Serving Size (1 medium), 489 IU of Vitamin A (10% DV), 59 calories.

Papaya
The tropical papaya fruit is rich in several vitamins, minerals, enzymes, and antioxidants. In particular, it’s a viable source of Vitamin A. Just one small papaya provides 29% of the daily recommended value. The tasty papaya fruit is often eaten raw (minus the skin, seeds, and leaves), but it also makes a great ingredient in fruit salads and smoothies.
Serving Size (1 small), 1444 IU of Vitamin A (29% DV), 59 calories.

Red Bell Peppers


Red peppers are as versatile as they are flavorful. Many people eat them plain or dressed with veggie dip, but you can also enjoy them in salads, scrambled eggs, and pasta dishes. Regardless of how you eat them, you’ll experience all the health benefits they provide to your body. Red bell peppers are rich in antioxidants including lycopene, Vitamin C, and Vitamin A.
Serving Size (1 medium), 3726 IU of Vitamin A (75% DV), 37 calories.

Dandelion Greens
If you’re making a healthy salad or smoothie, consider throwing some dandelion greens into the mix. They’re high in calcium, rich in iodine, loaded with antioxidants, and low in calories. If Vitamin A is a concern for your diet, just one cup of these greens provides over 100% of the daily recommended value.
Serving Size (1 cup), 5589 IU of Vitamin A (112% DV), 25 calories.

Fortified Oatmeal
Many grains and dairy products are fortified with essential vitamins that people typically don’t get enough of in their diets. These include Vitamins D and A. In the case of Vitamin A, many brands of fortified oatmeal contain up to 29% of the daily value per one-cup serving. Be sure to check the nutrition labels the next time you’re shopping for your favorite kind of oatmeal.
Serving Size (1 cup cooked), 1453 IU of Vitamin A (29% DV), 159 calories.

Vitamin A is an essential part of a healthy diet. It’s especially important in the proper development, functioning, and maintenance of the eyes, skin, and immune system. Fortunately, this important vitamin and antioxidant can be found in abundance in many fruits, vegetables, meat, fish, and dairy sources that you probably already include in your diet.