Friday, February 3, 2012

Iron

We all know that Iron is sucked from the mamma during pregnancy and given to the baby.
Iron is extremely important to keep up on though. Iron helps muscle tone, strength
Without it one may feel:
Brain fog
winded going up stairs,
you'll sleep more.
Varicose veins
Voice may go deeper or more gravily
Heart burn
It is important to have because it keeps oxygen going to the mothers mothers. This will be important through the pregnancy to help you stay motivated to do those exercises as well as to get the oxygen to the uterine muscle during labor. It is labor we need all the strength we can get.
And I realize that as I am writing this there is a reason I have been craving liver. I need iron. I have heartburn and brain fog, and am sleeping a lot...I guess we'll see how it goes.

And of course in order to properly absorb iron we need to make sure our calcium levels are up. it helps the uptake of iron

According to the USDA Dietary Guidlines for Americans 2005
Good Sources of Iron are as follows:

Appendix B-3. Food Sources of Iron

Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All are 10% of RDA for teen and adult females, which is 18 mg/day.)
Food, Standard Amount
Iron (mg)
Calories
Clams, canned, drained, 3 oz
23.8
126
Fortified ready-to-eat cereals (various), ~ 1 oz
1.8 -21.1
  54-127
Oysters, eastern, wild, cooked, moist heat, 3 oz
10.2
116
Organ meats (liver, giblets), various, cooked, 3 oz a
5.2-9.9
134-235
Fortified instant cooked cereals (various), 1 packet
4.9-8.1
Varies
Soybeans, mature, cooked, ½ cup
4.4
149
Pumpkin and squash seed kernels, roasted, 1 oz
4.2
148
White beans, canned, ½ cup
3.9
153
Blackstrap molasses, 1 Tbsp
3.5
47
Lentils, cooked, ½ cup
3.3
115
Spinach, cooked from fresh, ½ cup
3.2
21
Beef, chuck, blade roast, lean, cooked, 3 oz
3.1
215
Beef, bottom round, lean, 0" fat, all grades, cooked, 3 oz
2.8
182
Kidney beans, cooked, ½ cup
2.6
112
Sardines, canned in oil, drained, 3 oz
2.5
177
Beef, rib, lean, ¼" fat, all grades, 3 oz
2.4
195
Chickpeas, cooked, ½ cup
2.4
134
Duck, meat only, roasted, 3 oz
2.3
171
Lamb, shoulder, arm, lean, ¼ " fat, choice, cooked, 3 oz
2.3
237
Prune juice, ¾ cup
2.3
136
Shrimp, canned, 3 oz
2.3
102
Cowpeas, cooked, ½ cup
2.2
100
Ground beef, 15% fat, cooked, 3 oz
2.2
212
Tomato puree, ½ cup
2.2
48
Lima beans, cooked, ½ cup
2.2
108
Soybeans, green, cooked, ½ cup
2.2
127
Navy beans, cooked, ½ cup
2.1
127
Refried beans, ½ cup
2.1
118
Beef, top sirloin, lean, 0" fat, all grades, cooked, 3 oz
2.0
156
Tomato paste, ¼ cup
2.0
54
a High in cholesterol.
Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

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