Whole grains have been given a bad rap in recent years because of the whole gluten-free craze. Don’t get me wrong, I am fully aware of some people’s needs to eat gluten-free and I’m happy to see this craze leading to a bunch of new options for people. The reason I refer to it as a craze though, is that unless you have been diagnosed with celiac disease or some other medical issue that requires you to avoid gluten; whole grains are actually an extremely important part of a healthy diet!
Celiac disease is a digestive disorder in which gluten – a protein found in wheat – damages the lining of the small intestine, which is the same part of the gut that absorbs nutrients from food. According to the Canadian Digestive Health Foundation, it is believed that 333,000 Canadians (approximately 1% of the population) are affected by celiac disease, but only about 110,000 have actually been diagnosed.
Need to up your iron intake? Well, this list of the top 12 iron-rich foods should help! Generally speaking, foods with an iron content of 1 – 5 mg per serving size are considered to be “good” sources of iron, and those with more than 5 mg of iron per serving are considered to be “excellent” sources of iron. The following 12 foods are not only the highest in iron, but are also found at most grocery stores and can be easily incorporated into your diet.
It’s scary isn’t it: going to the bathroom, glancing down before you flush, and seeing that your poop is as dark as a thousand midnights? You’re not alone in your horror. I can’t even begin to count how many times I get asked whether dark stool is a common side effect of taking iron supplements.
Wait right there! Thinking of skipping past this article because you don’t exactly consider yourself an athlete? Well, when it comes to iron deficiency in athletes, you don’t need to be a professional athlete or out running regular marathons, recreational athletes should know about the possible risks too.
If your doctor has advised you to take iron, then you’re going to want to take it so that your body gets the most out of the supplement with the least amount of side effects. Here are some tips to help you do just that!
Your nails say a lot about your health and doctors have actually looked to patients’ nails for clues about their health for centuries. It may seem like a strange connection, but changes in the visual appearance of your nails can be a sign of iron deficiency. The reason for this is that iron helps to carry oxygen throughout the body, including to your tissues. When you’re iron deficient, your tissues and muscles get less oxygen and this can show in your nails.
People often ask me how much iron they actually absorb from the food they eat. Well, the truth is that there is no clear cut answer because every body is different. I can, however, provide some helpful information and benchmarks based on the Dietary References Intakes.
Happy to see that you’re out of your turkey coma and ready to get back on track with some healthy choices for the New Year!
You’re not alone in wanting to eat better – most of us crave a healthier diet after a December of making merry with sweets and other holiday goodies. Even those who have made the effort to eat iron-rich foods over the holidays have probably managed to over-indulge in even these foods. ‘Tis the way of the season, it seems! You can have too much of a good thing though, and eating loads of red meat and other iron-rich foods, depending on how you prepare them, fat content, etc., can actually be a not-so-healthy choice.