Thank you for all the love on yesterday’s post! It is hard to believe that it’s already been two years since we got married, where in the world does the time go. Last night we went to Porter Ale House in Austin to celebrate, a gastropub that’s making big waves — it’s going to be on Food Network in January, so I’m glad we made it there before it got famous.
I had the Atlantic Cod Fish & Chips and they were amazing — probably the best I’ve had in the states (not sure you’ll ever beat the ones we had when we were in Australia). Which brings me to today’s post… the best foods for iron!
This is a follow up to last week’s post —> What to know about runners and iron
Anyways, it’s obvious that meat has a lot of iron — it often goes hand in hand. Of course, beef liver is one of the foods that has the most iron content of any other food, but who wants to eat that?!
As I struggle with getting enough iron in my diet, here are the seven foods I rely on to get my iron fill. And P.S., this post isn’t just for runners! It’s estimated that up to 80 percent of Americans don’t get enough iron in their diet! That’s a scary number.
Who would have thought than an herb would top the list of iron-rich foods?! I love adding thyme to a variety of recipes, which is good — it has a LOT of iron (3.7 mg per serving) and also has other nutrients, like vitamin A and C. Some of my favorite ways to cook with thyme: sprinkling on top of chicken breast before cooking; adding to mashed potatoes; using in roasted potatoes.
Molasses used to be a staple in American kitchens, but for some reason, it’s popularity has dropped off. It’s REALLY nutritious — packed full of iron (you could easily just eat a spoonful of this and be fine) and it has a ton of calcium, too. The best way to eat molasses? Make cookies.
Dried Apricots and Peaches
I love taking dried fruits on the go — they are so easy to pack and they are usually sweet enough to satisfy that afternoon craving for candy. If you want to pack some extra iron in your diet, grab some dried apricots and peaches. They have an extra punch… so on top of the benefits of fruit, you know you’re fueling your body with the iron you need.
While seedless watermelons are on the rise, grab one with seeds next time you are at the grocery store! Roast the seeds up and BAM, you have a healthy snack that gives you a ton of iron. Plus, you’ll still have the delicious watermelon on the side to eat up!
Popeye was onto something… Spinach is a super food packed with a lot of amazing nutrients, with iron being one of them. One of the things I love about spinach is that it’s easy to sneak into meals. I’ll often use it to replace lettuce on BLTs, or chop it up really fine and add to spaghetti sauce. It’s a great way to get in some greens without feeling like you have to eat a big pile of them.
So there’s this recipe from Nick Symmonds in the Runner’s World Cookbook that has topped my menu for the past few months because it’s amazing — Red Beans & Rice (it’s a variation of this one on RW website). This recipe makes me fall in love with kidney beans, which I used to think looked like June bugs and were nasty when I was younger. But these, along with other types of dried beans, pack an iron-filled punch.
A list of healthy foods wouldn’t be complete without adding broccoli… after all, we know this super food pretty much does everything from helping with digestion to boosting your iron stores. I usually eat broccoli as a side at night, steaming it before serving. It also works as a great ingredient in stir fry and you can even use it to top your favorite pasta dish. Basically, you can’t go wrong eating broccoli!
What are some other foods that you eat to get iron?
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