PUMP YOUR IRON

 


You could be Iron Deficient if you:
Are unusually tired or lethargic
Have poor stamina or reduced ability to exercise comfortably
Get frequent infections
 

IRON FACTS:
 

1. Hemo Iron is found in red meat, seafood and poultry.  These foods are rich in iron & are in a form that is easily absorbed by the body. Red meat, when eaten with the vegetables, can boost the absorption of non-hemo iron by up to 400%!!
 

2. Non-Hemo Iron is found in whole grain bread, fruit, breakfast cereals, leafy & green vegetables, legumes (beans), nuts and eggs. This form of iron is not as easily absorbed by the body, but can still be an excellent supplementary source of iron.
 

3. Vitamin C also has a positive effect on the absorption of iron.  Increasing your intake of citrus fruits or beverages high in Vitamin C like Orange or Cranberry Juice or V-8 Fruit Blender drinks will greatly increase your iron absorption rate.  Avoid caffeine products like soda, coffee and especially tea.
 

4.  It can take 1-3 weeks to greatly increase your iron levels, so keep up the good work!!

MEAL SUGGESTIONS

 

BREAKFAST:
+ OATMEAL or CEREAL (Whole Grain Cheerios, Raisin Bran Total, Corn Flakes, Corn Chex) with a piece of FRUIT (Oranges, Grapefruit, Raisins, Clementines)

 

LUNCH: 
+ SALAD (with Fresh Spinach, Veggie Mixes, Beans, Fresh Broccoli, Granola, Raisins, Pine Nuts, Grapes, Green Peppers, Bacon Bits, Croutons)
       + SANDWICH (Roast Beef, Pastrami, Corned Beef, Beef Wrap)

 

DINNER:
+ RED MEAT (Burger, Cheese Steak, Spaghetti & Meatballs, Meat Lasagna, Steak, Ribs, etc.) paired with GREEN VEGGIES (Spinach, Broccoli, Peas, etc.)
+ DESSERT (Chocolate Cake, Raisin Bran Muffin, Citrus Fruit, Chocolate Muffin)

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