Iron-Rich Lunch Box

!±8± Iron-Rich Lunch Box

To have a diet rich in iron is essential to obtain and keep an optimal energy level. Iron deficiency is widespread among women. Since much of the nutrients of the day are consumed at noon, a lunch box full of iron ensures high vitality.

All cells in our body need iron to function at their full potential, for both the muscles and the brain. In addition to acting in the production of red blood cells, iron is responsible for transporting oxygen around through the organism.

In iron deficiency

Iron deficiency is common in the population, yet most people who have a deficiency of iron do not know! The symptoms of such a deficiency are manifold: fatigue, pale complexion, difficulty concentrating, dizziness, shortness of breath, etc.. As these symptoms are common and they surreptitiously installed themselves, it becomes difficult to differentiate an iron deficiency from a normal fatigue. Only your doctor can diagnose an iron deficiency by reading the results of your blood test.

Foods rich in iron

Each meal should contain foods that provide a good source of iron. In the case of many women who do not eat two to three servings of meat and substitutes required per day, foods that provides the most iron are often enriched grain products or whole grains. As iron that comes from plant sources is less well absorbed, it is advantageous to combine a food rich in vitamin C, like grapefruit, strawberries, kiwis, peppers and broccoli or food with animal origins. Small precision for coffee and tea lovers: it is better to wait an hour after the meal before drinking your favorite hot beverage as their tannins inhibit the absorption of iron.

Who should monitor their intake of iron?

Although men are also at risk, women are more often affected by an iron deficiency due to iron losses during menstruation's. Children and adolescents in times of growth, people who donate blood and active people need more iron portions. People who do not consume meat, poultry or fish are better off eating plenty of iron from other food sources to fill the gap created by the absence of animal products. People who skip meals more difficult to reach their daily needs.

Non-heme iron (animal sources)

Beef, lamb, pork, veal Horse, bison, deer Chicken, turkey Tuna, salmon, halibut Shrimps, mussels

Non-heme iron (plant sources)
Beans, lentils, chick peas Tofu Eggs Enriched breakfast cereals Spinach

Lunch Box ideal for a week rich in iron
Grape tomatoes Rusks type Melba Light weight Cheddar cheese Sugar-free fruit compote Whole wheat tuna sandwich, dried tomatoes Hummus Carrot sticks and broccoli strands Drinkable yogurt Grapes Mexican tortillas with whole wheat hamburger, jalapeno, Monterrey jack, salsa and mustard Small spinach salad, strawberries and almonds low sodium vegetable juice rice pudding Pineapple cubed Red onions and Cajun shrimps Jasmine Rice Rice pudding Plain yogurt and fresh blueberries Orange Juice Whole wheat pork ciabatta, green apple and red cabbage Carton of milk Kiwi rings