Are You Eating Enough Iron-rich Food?
Iron deficiency is the most common form of nutritional deficiency – especially among children and pregnant women – according to the Center for Disease Control and Prevention. Not getting enough can cause anemia and make you more susceptible to illness and infections; it can even cause premature delivery in pregnant women. So how much should you be getting? Women ages 19 to 50 should be consuming 18 milligrams of iron per day – and a whopping 27 milligrams if they’re pregnant – while men at this age only need 8 milligrams. “There are two types of iron: Heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, and New York Times bestselling author. “It’s important to get both types from your diet.”Here are 10 iron-rich foods that can help you do that.Liver
Organ meats like liver and giblets are some of the best sources of heme iron, with the added bonus of other minerals, vitamins, and protein. “Beef liver is incredibly high in iron at 5 mg per slice,” says Largeman-Roth – over a quarter of an adult woman's daily requirement. Pork liver is an even smarter option, as it’s slightly leaner and has higher iron and vitamin C levels. But note that liver should be eaten in moderation because it's high in cholesterol; pregnant women may also want to limit their intake because the high vitamin A levels in liver have been associated with birth defects in at least one study.If you're not a fan of liver, other animal proteins like egg yolks (3 milligrams per half cup) and red meat (2 to 3 milligrams per 3 ounces) are also high in ironOysters
Go ahead and splurge on the seafood appetizer – it comes with a generous side of iron! Bivalve mollusks like clams, mussels, oysters, and squid are loaded with the important nutrient (plus zinc and vitamin B12). One single medium oyster delivers 3 to 5 mg of iron – enjoy a plate of them and you've surpassed the daily requirement! Make your own at home with this super simple 15-minute recipe.If oysters, mussels, and clams aren't on your regular menu, common fin fish, like haddock, salmon, and tuna, are also good sources, although not as high in iron as mollusks.Chickpeas
These legumes provide your body with almost 5 mg of iron per cup, plus a hearty dose of protein, which makes them a smart option for vegetarians. Chickpeas are a tasty addition to salads and pasta dishes and can be an unexpected way to mix up salsa. If you're not a fan of the texture, blend chickpeas to create your own homemade, iron-rich hummus!Fortified Cereal
Is a bowl of cereal your breakfast of choice? Opt for a fortified version to start your day off with a dose of iron. Check the nutritional label for the amount of iron per serving: Many varieties offer 90 to 100 percent of the daily recommended value, along with other important vitamins and minerals like fiber, zinc, calcium, and B vitamins.Pumpkin Seeds
Did you know that the popular fall snack is packed with iron? One cup of whole seeds contains over 2 mg, while a cup of the kernels alone packs in a whopping 10 mg, making them an easy way to add an iron boost to a variety of dishes. The seeds taste great in homemade trail mix, added to bread or muffin recipes, or as a crunchy salad topping. Or pick up roasted, unsalted pumpkin seeds at your grocery store and keep them on hand for a quick and healthy snacSoybeans
One half cup of these legumes contains over 4 mg of iron, plus they're an excellent source of important minerals like copper, which helps keep our blood vessels and immune systems healthy, and manganese, an essential nutrient involved in many chemical processes in the body. In addition, soybeans are high in protein and fiber as well as many vitamins and amino acids. Largeman-Roth recommends including soybeans in stir-fries or making an edamame dip; they also make a tasty addition to pasta dishes like this Edamame Lo-Mein, or can be enjoyed on their own, simplysprinkled with a little sea salt.Beans
Beans of all varieties are a wonderful source of iron, offering up anywhere from 3 to 7 mg per cup. Looking for ways to incorporate beans into meals? Pair them with foods like kale, bell pepper, broccoli, and cauliflower, which are all high in vitamin C – a nutrient that helps with the absorption of non-heme iron in the body, says Largeman-Roth. Add beans to a salad, puree them into a dip and eat with raw veggies, or toss into a stir-fry. The possibilities are endless!Lentils
Another legume worth an honorable mention in the iron department, cooked lentils offer up over 6 mg of the mineral per cup and are loaded with fiber that fills you up, lowers cholesterol, and helps keep blood sugar levels stable. Lentils are also an extremely versatile ingredient in the kitchen, making a great addition in everything from soups andsalads to burgers and chili.Cooked Spinach
Both raw and cooked spinach are excellent sources of iron, though cooking spinach helps your body asbsorb its nutrients more easily. Just one cup of cooked spinach delivers more than 6 mg of iron as well as protein, fiber, calcium, and vitamins A and E. While the leafy green often gets a bad rap in the taste department, especially among kids, it's an easy ingredient to sneak into your recipes undetected for a secret iron-boost (and as a non-heme iron source, it's especially beneficial when paired with foods high in vitamin C, like veggies). “I love using sautéed spinach in vegetable lasagna,” says Largeman-Roth. “It also works well in mini frittatas, which my kids love.”Sesame Seeds
“Sesame seeds have a wonderful nutty taste and are a rich source of iron,” says Largeman-Roth. These oil seeds, which contain 20 mg of iron per cup, are also packed with a slew of essential nutrients like copper, phosphorus, vitamin E, and zinc. An easy way to incorporate the seed into your diet is to add them to a salad: Each tablespoon sprinkled on will add over a milligram of iron to your daily count. Or get creative and give Largeman-Roth’s Ultimate Power Ball recipe a try for a sweet, iron-packed snackLiver
Organ meats like liver and giblets are some of the best sources of heme iron, with the added bonus of other minerals, vitamins, and protein. “Beef liver is incredibly high in iron at 5 mg per slice,” says Largeman-Roth – over a quarter of an adult woman's daily requirement. Pork liver is an even smarter option, as it’s slightly leaner and has higher iron and vitamin C levels. But note that liver should be eaten in moderation because it's high in cholesterol; pregnant women may also want to limit their intake because the high vitamin A levels in liver have been associated with birth defects in at least one study.If you're not a fan of liver, other animal proteins like egg yolks (3 milligrams per half cup) and red meat (2 to 3 milligrams per 3 ounces) are also high in iron.
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Thứ Ba, 28 tháng 4, 2015
Spotting Common Cancer Symptoms
- By Diana Rodriguez | Medically reviewed by Lindsey Marcellin, MD, MPH
Different types of cancer display different cancer symptoms, but some warning signs are common among various kinds.
Worried about a strange, persistent pain in your abdomen, an unusual lump, or a feeling of utter exhaustion? Certain types of cancer have specific warning signs, while others may mimic common illnesses like the flu. These signs may all seem like minor, harmless ailments, but taken together they could point to cancer.
Cancer Symptoms: Warning Signs for Men
Many types of cancer, including prostate cancer, may not cause signs or symptoms in their early stages. If you’re at high risk for prostate cancer — for example, if you’re of African-American descent or have a family history of the disease — you should talk with your doctor about getting a prostate specific antigen (PSA) test. Elevated PSA levels may indicate cancer. Other warning signs that something may be wrong include bone pain, leg swelling, and trouble urinating.
"The most common symptom for men is a change in their [urination]," says Michael Fisch, MD, PhD, chair of the department of general oncology at the University of Texas M.D. Anderson Cancer Center in Houston.
Men should pay attention if they have trouble passing urine or they have a weak urine stream, "particularly when those changes are rapid in onset over a period of a few weeks," adds Dr. Fisch. Though these changes could be indications of an enlarged prostate, and not prostate cancer, “you don't know until you get it checked out," Fisch cautions.
Cancer Symptoms: Warning Signs for Women
Breast cancer is the most common cancer women face. Breast self-exams can spot unusual lumps, which should be taken very seriously, says Fisch. Any time you feel an abnormality, bump, or lump in the breast, you should see your doctor for a breast exam. A mammogram or other imaging test may also be needed to determine the cause.
Cancer Symptoms: Pain
"The most common kind of symptom that leads people to a cancer diagnosis is pain — an abnormal, painful sensation," says Fisch. But it can be difficult to differentiate between cancer pain and a more routine pain because pain is common — something we feel often throughout our life. "It is part of our ordinary experience to encounter pains now and again," Fisch says.
How can you tell the difference between everyday pain and pain that could be a possible cancer symptom? "The idea is to try to pay attention to pains that are either much more severe or much more persistent over time than you might expect based on your ordinary experience," says Fisch.
Signs that your pain may be due to cancer:
- It can't be attributed to something specific, like an injury or overexertion
- It persists and does not improve
- It is severe
- It interferes with sleep
- It is coupled with other minor symptoms
Cancer Symptoms: Fatigue and Weight Loss
Feeling unusually tired without being able to pinpoint a cause — you're getting enough sleep, sleeping well, and are not sick — is another warning sign that cancer may be invading your body. It feels somewhat like the fatigue associated with the flu, notes Fisch, but without other flu symptoms.
As for weight loss, if you’re dieting and losing weight relatively slowly, like a pound or two a week, this is probably cause for celebration. But if weight loss happens very quickly or without much effort, it could be a warning sign. Weight loss that is just a little too easy or too quick can be a sign of cancer, says Fisch.
Cancer Symptoms: Add It All Up
Individually, these symptoms may be difficult to notice and may not even be a cause for concern. But if you notice a few small warning signs — maybe unexpected weight loss, feeling run-down or fatigued, or experiencing some strange pain — they may indicate that it's best to get to a doctor for a screening. This is especially important, says Fisch, for people who already know they're at risk for certain cancers, whether it's because of family history, lifestyle choices, or age.
You don't need to be paranoid about every little illness, ache, or pain, but you do need to listen to your body. If you listen carefully enough, you may catch those early cancer symptoms before real damage is done.
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