10 iron rich foods

7/20/2018

Iron is an essential mineral that mainly serves to create red blood cells and carry oxygen throughout your body. It must be acquired through food, as your body can’t produce it on its own. Deficiencies can make you feel fatigued or lead to anemia if amounts are very low. Luckily there are plenty of options for iron-rich foods.

Below are ten of them as well as the percentage of your recommended daily intake (RDI) they provide for a 100 gram serving:

1) Clams: 132% RDI
2) Pumpkin Seeds: 83% RDI
3) Dark Chocolate: 66% RDI
4) Organ Meats (liver, kidney, heart, brain): 36% RDI
5) Spinach: 20% RDI
6) Legumes (beans, lentils, chickpeas, peas): 19% RDI
7) Red Meat: 15% RDI
8) Tofu: 15% RDI
9) Dark Turkey Meat: 13% RDI
10) Quinoa: 8% RDI

SOURCES
http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4182/2
http://nutritiondata.self.com/facts/nut-and-seed-products/3066/2
https://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
http://nutritiondata.self.com/facts/legumes-and-legume-products/4467/2
https://www.healthline.com/nutrition/11-healthy-iron-rich-foods

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Amanda is a mother of three (10, 7, and 5) and has been married for 14 years. My weight loss journey started July 17, 2008, one day after my daughter's first birthday. Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change. Three pregnancies later, I had lost a total of 105 pounds. I had run 2 marathons and dozens of half marathons. Something was missing. I was thin, but I wasn't fit. I wasn't healthy. I could feel it in my insides. I was 136 pounds and a size 8. Something didn't add up. I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods. 90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4).

Continuing on this path, all of my clients wanted to know how I was doing it. I always dreamed of creating a business that truly added value to people and improved their health. My husband, Grant, and I decided it was time to take that leap.

December 9, 2016, Simply Prepped Meals was born. Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you. Six months later, we built our permanent location in Cynthiana, IN. Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose.

Amanda coaches individually as well as continues to drive their business. Any questions about personal coaching can be directed to her at [email protected]

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