Sometimes, a person can feel exhausted without any
reason. A person, even though physically fit; can’t stairs up without taking pauses! It can be caused by lack of iron - especially if you're a woman.
Iron is a mineral
which is essential to ensure healthy blood, normal growth and development. Iron is a vital component of hemoglobin,
which is the protein molecular in red blood cells that carries oxygen from our lungs
to the body's tissues and returns carbon dioxide
from the tissues back to the lungs. If you don't have enough iron, your body can't
make enough healthy red blood cells; and without healthy red blood cells, your
body can't get enough oxygen.
Women aged between 12 and 50 need more
iron than men. Women and men metabolize
iron from food at almost the same rate. However, while men need around 8 mg of
iron in their daily diet, women need up to 18 mg (or 27 mg if pregnant). Women
need more iron than men to make up for the amount of iron they lose in their
menstrual period. Around 1 mg of iron is lost for every day of bleeding. Iron
deficiency is the most common nutrient deficiency in women. Insufficient iron
can lead to anemia. Iron is especially important during pregnancy.
So, ladies; please be aware of your food-habits! Choose
your foods wisely, so that you can get sufficient Iron. Ask yourself a
question daily – Did You Take Iron Today? If the answer ‘Yes’; you are safe!
Let’s talk about the sources of Iron -
The body absorbs two to three times more iron from animal
sources than from plants. Some of the best dietary sources of iron are - Lean
beef, Turkey, Chicken, Lean pork, Fish.
Although fruit, vegetables, nuts and
cereals absorb less of the iron animal
sources; but adding a source of vitamin C to vegetarian sources of iron will
enhance absorption. For example, if you are eating a
vegetable dish, add two oranges or grapefruit juice. The vitamin C in the
oranges or juice will help to promote the absorption of iron from the vegetables. Some of the best plant-sources of iron are – Beans (including
pinto, kidney, soybeans) and lentils; dark green leafy vegetables such as
spinach; fortified breakfast cereals; enriched rice; whole-grain and enriched
breads.
I have already included these in my diet; and I request
you all the ladies, to add these iron-rich foods to your daily meal. For a good
start, I am now going to share with you a unique iron-rich recipe! It is
healthy, good for any age; and it is delicious, too!
Green Chicken
Ingredients:
- Chicken: - 500gm.
- Small Onion: - 5-6
- Onion Paste: - 2 tablespoons
- Garlic: - 10-12 cloves
- Garlic Paste: - 4 tablespoons
- Fresh Coriander paste: - 1 cup
- Green Chili paste (if you want): - to taste
- Tomato: 1
- Refined / Olive oil: - 2 teaspoons
- Turmeric Powder: - 1/4 teaspoon
- Salt: - to taste
- Sugar: - 1/4 teaspoon
Process:
- Marinate chicken with onion paste, garlic paste, coriander paste, green chili paste, turmeric powder, salt and sugar.
- Keep the marinated chicken in refrigerator at least for an hour.
- Heat the oil in a non-stick pan.
- Add the marinated chicken, small onion, garlic and tomatoes in the oil.
- Stir and cook for 1 minute. Then cover and simmer until the chicken is cooked well.
- Sprinkle fresh coriander on cooked chicken. Keep the pan covered for about 5 minutes before serving.
- Serve hot with Roti, Paratha or smoked rice.
*You can use Tamarind Pulp or Yogurt 1/3 cup in the place
of tomato.
**If you use yogurt, whisk it with added pinch of salt.
That’s all for today. Ladies, don’t
forget to add iron-rich foods to your daily diet. If you want more recipes of
iron-rich foods, go to LIVOGEN You can find so many delicious recipes there. Also, they are running
an iron rich recipe making contest for all. If you have a good recipe, go and participate there; you can
win many exiting prizes!
