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This is important since vitamin C significantly boosts iron absorption 8. Spinach is also rich in antioxidants called carotenoids, which may reduce your risk of cancer, decrease inflammation , and protect your eyes from disease 9 , 10 , 11 , Consuming spinach and other leafy greens with fat helps your body absorb the carotenoids, so make sure to eat a healthy fat like olive oil with your spinach It also contains important antioxidants.

Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart — all of which are high in iron.

For example, a 3. Organ meats are also high in protein and rich in B vitamins, copper, and selenium. Organ meats are also rich in many other nutrients, such as selenium, vitamin A, and choline.

Legumes are loaded with nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.

One cup grams of cooked lentils contains 6. Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake.

In fact, a half-cup gram serving of cooked black beans provides around 1. Legumes are also a good source of folate , magnesium , and potassium.

Legumes can also decrease heart disease risk for people with metabolic syndrome 17 , 18 , 19 , Additionally, legumes may help you lose weight.

In one study, a high fiber diet containing beans was shown to be as effective as a low carb diet for weight loss To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.

Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss. Red meat is satisfying and nutritious.

Meat is also rich in protein , zinc, selenium, and several B vitamins Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis In fact, red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anemia.

In one study looking at changes in iron stores after aerobic exercise, women who consumed meat retained iron better than those who took iron supplements A 1-ounce gram serving of pumpkin seeds contains 2.

In addition, pumpkin seeds are a good source of vitamin K, zinc, and manganese. Quinoa is a popular grain known as a pseudocereal. One cup grams of cooked quinoa provides 2.

Furthermore, quinoa contains no gluten , making it a good choice for people with celiac disease or other forms of gluten intolerance. Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese, and many other nutrients.

In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress 33 , It also contains no gluten and is high in protein, folate, minerals, and antioxidants.

Turkey meat is a healthy and delicious food. In comparison, the same amount of white turkey meat contains only 0.

The type of iron found in plant foods non-heme is less easily absorbed by the body. The methods outlined here can be used to maximize its absorption.

This mineral can be found in an array of different foods , including many plant foods. Besides being a good source of iron, the plant foods listed in this article also happen to contain a variety of other nutrients and beneficial plant compounds.

Thus, incorporating them into your diet will not only help you meet your iron requirements, but will also likely benefit your overall health.

Iron is essential for good health, but many people are deficient in it. The foods you eat can influence how much iron your body ends up absorbing.

Iron is an essential mineral, but ingesting too much can cause severe harm. This is a detailed review of the harmful effects of too much iron. A vegan diet can help you lose weight and drastically improve your health, if done right.

Here is a detailed beginner's guide to going vegan. For a healthy vegetarian or vegan diet, make sure you avoid these 12 pitfalls.

Though vegetables are incredibly healthy, many people don't get enough servings each day. Here are 17 creative ways to add more veggies to your diet.

Some worry that vegetarian and vegan diets might lack sufficient protein. This article lists 17 high-protein plant foods you can easily add to your….

This is a detailed article about legumes and their health effects. Legumes are high in protein and fiber, but also contain anti-nutrients.

Tofu is a food made from condensed soy milk. This is a detailed article about tofu and its health effects, both good and bad.

Here is a list of 21 plant foods that are high in iron. Listed below are the varieties containing the most iron, from highest to lowest.

Tofu, Tempeh, Natto and Soybeans Soybeans and foods derived from soybeans are packed with iron. Lentils Lentils are another iron-filled food, providing 6.

Other Beans and Peas Other types of beans contain good amounts of iron as well. Summary: Beans, peas and lentils are rich in iron.

These legumes also contain good amounts of protein, fiber, vitamins, minerals and beneficial plant compounds that may reduce your risk of various diseases.

Pumpkin, Sesame, Hemp and Flaxseeds Pumpkin , sesame , hemp and flaxseeds are the seeds richest in iron, containing around 1. Summary: Nuts and seeds are good sources of non-heme iron, as well as an array of other vitamins, minerals, fiber, healthy fats and beneficial plant compounds.

Add a small portion to your menu each day. The following vegetables and vegetable-derived products offer the most iron per serving.

Leafy Greens Leafy greens, such as spinach , kale, swiss chard, collard and beet greens contain between 2. Tomato Paste At 0. Potatoes Potatoes contain significant amounts of iron, mostly concentrated in their skins.

Mushrooms Certain varieties of mushrooms are particularly rich in iron. Palm Hearts Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.

Summary: Vegetables often contain significant amounts of iron. Nevertheless, some fruits are surprisingly high in iron. Here are the best sources of iron in this category.

Prune Juice Prunes are known for their mild laxative effect, which helps relieve constipation Prune juice is rich in fiber, potassium, vitamin C, vitamin B6 and manganese, too.

Olives Olives are technically a fruit, and one with a good iron content at that. Mulberries Mulberries are a type of fruit with a particularly impressive nutritional value.

Summary: Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion.

Spelt Spelt is another iron-rich ancient grain. Oats Oats are a tasty and easy way to add iron to your diet. Quinoa Like amaranth, quinoa is a gluten-free pseudocereal rich in complete protein, fiber, complex carbs, vitamins and minerals.

Summary: Whole grains generally contain more iron than refined grains. The varieties listed above are particularly rich in iron but also contain several other nutrients and plant compounds beneficial to health.

Incorporating them into your diet can help you meet your recommended daily iron intakes. Dark Chocolate Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.

Blackstrap Molasses Blackstrap molasses is a sweetener often claimed to be healthier than table sugar. Speak to a GP or a registered dietitian for more advice.

Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children. Most people should be able to get all the iron they need by eating a varied and balanced diet.

If you take iron supplements, do not take too much as this could be harmful. Taking 17mg or less a day of iron supplements is unlikely to cause any harm.

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Schwetzingen claims to be the "Asparagus Capital of the World", [45] and during its festival, an Asparagus Queen is crowned. The Bavarian city of Nuremberg feasts a week long in April, with a competition to find the fastest asparagus peeler in the region; this usually involves generous amounts of the local wines and beers being consumed to aid the spectators' appreciative support.

Helmut Zipner, who peeled a ton of asparagus in 16 hours, holds the world record in asparagus peeling.

The English word "asparagus" derives from classical Latin but the plant was once known in English as sperage , from the Medieval Latin sparagus.

Asparagus was also corrupted in some places to "sparrow grass"; indeed, John Walker wrote in that " Sparrowgrass is so general that asparagus has an air of stiffness and pedantry".

In India, especially in the state of Maharashtra, it is not cultivated but it grows naturally in the farms during monsoon season.

Farmers from rural areas and some tribal people use asparagus as a vegetable in local cuisine. Asparagus in Mildura , Victoria , Australia.

Mature native asparagus with seed pods in Saskatchewan , Canada. The effect of eating asparagus on urine excreted afterwards has long been observed:.

Asparagus contains asparagusic acid. When the vegetable is digested, a group of volatile sulfur -containing compounds is produced. Asparagus has been eaten and cultivated for at least two millennia but the association between odorous urine and asparagus consumption was not observed until the late 17th century when sulfur-rich fertilisers became common in agriculture.

Debate exists about the universality of producing the sulfurous smell, as well as the ability to detect it. Originally, this was thought to be because some people digested asparagus differently from others, so some excreted odorous urine after eating asparagus, and others did not.

In the s, three studies from France, [59] China, and Israel published results showing that producing odorous urine from asparagus was a common human characteristic.

The Israeli study found that from their subjects, all of those who could smell "asparagus urine" could detect it in the urine of anyone who had eaten asparagus, even if the person who produced it could not detect it.

Most people are thought to produce the odorous compounds after eating asparagus, but the differing abilities of various individuals to detect the odor at increasing dilutions suggests a genetically determined specific sensitivity.

In , the company 23andMe published a genome-wide association study on whether participants have "ever noticed a peculiar odor when you pee after eating asparagus?

While this SNP did not explain all of the difference in detection between people, it provides support for the theory that genetic differences occur in olfactory receptors that lead people to be unable to smell these odorous compounds.

Certain compounds in asparagus are metabolized to yield ammonia and various sulfur -containing degradation products, including various thiols and thioesters , [66] which give urine a characteristic smell.

Some [67] of the volatile organic compounds responsible for the smell are: [68] [69]. Subjectively, the first two are the most pungent, while the last two sulfur-oxidized give a sweet aroma.

A mixture of these compounds form a "reconstituted asparagus urine" odor. This was first investigated in by Marceli Nencki , who attributed the smell to methanethiol.

As these are more present in young asparagus, this accords with the observation that the smell is more pronounced after eating young asparagus.

The biological mechanism for the production of these compounds is less clear. The onset of the asparagus urine smell is remarkably rapid while the decline is slower.

The smell has been reported to be detectable 15 to 30 minutes after ingestion [71] [ dead link ] [ citation needed ] and subsides with a half-life of approximately 4 hours.

Wild asparagus sauteed with garlic , naam plaa , and soy sauce. In the Netherlands and northern Germany, asparagus is often eaten with ham, boiled egg, potatoes, and a melted butter sauce.

Cream of asparagus soup. Three types of asparagus are on display, with white asparagus at the back and green asparagus in the middle.

The plant at the front is Ornithogalum pyrenaicum , commonly called wild asparagus, and sometimes "Bath asparagus". Wild asparagus Asparagus aphyllus native to the Levant.

From Wikipedia, the free encyclopedia. Species of flowering plant in the family Asparagaceae. For other uses, see Asparagus disambiguation. See also: List of asparagus diseases.

Play media. See List of Latin phrases V. See Brunning June , p. In the same sentence, she states that peasants often called it "sparrow grass", and further on mentions a diary in which Samuel Pepys bought a bundle of "sparrow grass" in Fenchurch Street, London.

The Julia Child Project. Retrieved 16 September Retrieved 31 May Royal Botanic Garden Edinburgh. Retrieved 19 May Archived from the original on 11 August Plant Resources of Tropical Africa 2: Vegetables.

Retrieved 19 November Flora of Britain and Northern Europe. Interactive Flora of NW Europe. ETI BioInformatics. Archived from the original on 23 September Retrieved 26 August Stichting Afzetbevordering Asperges.

Oxford University Press. Netherlands: Infoyo web publisher. Archived from the original on 19 January SUNY Press. William Penn: A Life.

Purdue University Cooperative Extension Service. Retrieved 31 January The MacMillan Company. Journal of the American College of Nutrition.

All content is strictly informational and should not be considered medical advice. Iron is a vital mineral in the body, central to transporting oxygen around the body in the hemoglobin.

A shortage of iron can cause health problems…. Iron is an essential nutrient needed to transport oxygen around the body. Its deficiency can lead to anemia.

Here, look at how to get more iron in the…. Anemia is the most common blood disorder. The body does not have enough red blood cells and is unable to deliver enough oxygen around the body.

Metabolism is the process the body uses to break down food and nutrients for energy, as well as to support different body functions.

What people eat…. Anemia occurs when the body lacks red blood cells. A person may have a condition that destroys these cells, or the body may not produce enough.

The top 10 high-iron foods. Medically reviewed by Natalie Olsen, R. Fortified breakfast cereals Cooked oysters White beans Dark chocolate Organ meats Soybeans Lentils Spinach Tofu Sardines Determine your iron needs We include products we think are useful for our readers.

Fortified breakfast cereals. Share on Pinterest Fortified cereals can provide all the iron a person needs during the day. Cooked oysters.

White beans. Dark chocolate. Organ meats. Share on Pinterest Organ meats are high in iron and a range of other nutrients. Share on Pinterest Tofu is an important source of iron for people following a vegetarian diet.

Determine your iron needs. Q: Why is iron important and what function does it serve? A: Iron is an important nutrient required for a variety of different cellular functions in the body including oxygen transport, DNA synthesis and electron transport.

Here is why I changed my mind about the flu and now get a shot every year. Most people should be able to get all the iron they need by eating a varied and balanced diet.

If you take iron supplements, do not take too much as this could be harmful. Taking 17mg or less a day of iron supplements is unlikely to cause any harm.

But continue taking a higher dose if advised to by a GP. Page last reviewed: 3 August Next review due: 3 August

A good source of iron 4

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