Blood loss during menstruation leads to iron loss, which is why you should be eating more foods that are rich in iron when you’re on your period. Why so? Iron is mineral; a vital element for blood production. Seventy percent of your body’s iron is contained in the hemoglobin’s, which are the red blood cells and in the myoglobin, which are muscle cells. Hemoglobin is vital to transfer oxygen in your blood from your lungs to the tissues; while myoglobin releases, transports, accepts, stores oxygen.
You see how essential iron is to your body and why blood loss resulting from menstruation leads to iron loss and calls for increased iron intake. It is also recommended to eat foods that are rich in Vitamin C when consuming nutrients that are high in iron, because Vitamin C helps your body absorb iron. It could mean adding lemon juice to your iron-rich food, or eating a fruit that is rich in Vitamin C as a dessert for instance.
I’d like to share with you 10 great sources of iron, along with my all time favorite recipe my grand mother used to make me when I was a kid (that is packed with iron).
Here is a list of 10 iron-packed sources of iron:
- Shellfish
- Spinach
- Legumes: lentils, chickpeas, soybeans.
- Red Meat (consume with moderation as red meat has been linked to cardiovascular diseases.)
- Pumpkin seeds
- Quinoa
- Turkey
- Broccoli
- Tofu
- Dark chocolate
Are you ready for my grand ma’s delicious lentil recipe? Here we go!
Ingredients for two servings:
– 1 cup green lentils
– 2 cups water
– 1 cup chicken broth
– 1 medium onion chopped
– 1 garlic clove chopped
– 3 carrots
– Pepper to taste
– Lemon juice (optional)
Instructions:
– Rince lentils than place in a large sauce pan
– Add water, chicken broth and bring to boil then reduce to medium heat.
– Around the fifteenth minute mark, add the carrots and let simmer for another 15 minutes.
– I like to add lemon juice in my plate because it helps absorb the iron and tastes delicious.
Voilà! Super easy and I promise it’s so good.
