Iron is probably the best known of all the essential minerals found in the human body; and this is not surprising since it is vital for the formation of hundreds of the proteins and enzymes on which health depends. But iron deficiency is nevertheless one of the commonest nutritional problems seen worldwide and is surprisingly prevalent even in the affluent West, particularly amongst vegetarians and those who consume little or no red meat.

Unfortunately the solution is not so straightforward as a simple program of supplementation. The problem is that the body does not easily get rid of excess iron which may therefore tend to accumulate in the body. Unused molecules of iron appear to be particularly prone to oxidation and “free radicalization” and may contribute to the age-related degeneration of the organism associated with free radicals. Excess iron is believed to be a particular risk factor for the oxidation of the low density lipids (LDL), or “bad cholesterol” recognized as a precursor of atherosclerosis, or hardening of the arteries, a major premature killer in the West.

Sufficient iron, however, remains vital for human health; and its best known and most important function is in the formation of hemoglobin, the protein in red blood cells which carries oxygen around the body. Around two-thirds of the iron in the body is believed to be used for this purpose. Not surprisingly, since a lack of iron means an insufficiency of oxygen being delivered to the body’s cells, fatigue is the principal and best known deficiency symptom, reflected in a significantly reduced ability to tolerate physical exercise or activity; but it can also lead to headaches, dizziness, shortage of breath and even angina in extreme cases.

But it’s not just the red blood cells which depend on iron. White blood cells, too, and therefore the health of the immune system, are heavily reliant on an adequate supply to combat bacterial and viral infections; and it is worth noting that lowered immune system responsiveness may be observed as a symptom of inadequate iron intake well before the onset of outright anemia.

Iron is also an essential constituent of a number of the catalase and peroxidase anti-oxidant enzymes which are particularly important in neutralizing hydrogen peroxide, perhaps the most dangerous of all free radicals.

Iron has important interactions with other vital nutrients. A deficiency of vitamin A has been shown to increase the effects of anemia and the deficiency condition responds better to treatment with iron when combined with vitamin A supplementation. Good levels of vitamin C likewise appear to assist in the body’s absorption of iron from food sources. It is also particularly important to ensure adequate intakes of copper and zinc if iron is to be properly metabolized.

The best food sources of iron are red meat, poultry and fish, although wholegrains, egg yolks and green vegetables also provide a certain amount. However, the consumption of calcium rich foods at the same meal is believed to reduce the absorption of iron, as is the consumption of refined carbohydrate. Taking tea or coffee soon after a meal will also reduce iron absorption.

So-called “heme” iron is the form found in the hemoglobin content of meat, poultry and fish. It is the most desirable form of the mineral because although it is readily absorbed by the body it does not accumulate within it. Unfortunately, however, heme iron commonly supplies only about one-third of the total obtained from the diet. Regard therefore needs to be had to the amount of non-heme iron consumed which may build up in the body over time, with possibly adverse consequences for health.

The US Food and Nutrition Board (FNB) Recommended Dietary Allowance (RDA) for iron is 8 mg a day for adult males and 11 mg for male adolescents. The allowance for females is higher to allow for losses during menstruation and is set at 15 mg a day for adolescents and 18 mg for adults. The requirement for iron rises dramatically during pregnancy at any age, the RDA being set at 27 mg. Post-menopause, however, the RDA for women is the same as for men.

Research in fact indicates that many adult males and post menopausal women are likely to exceed the RDAs by consuming up to 18 mg per day of iron from their normal diet, but this could well be a deficiency intake for individuals during adolescence, pregnancy, menstruation and those undertaking intensive exercise regimes, all of which may increase the body’s need for iron.

Careful regard therefore needs always to be had to individual diet and requirements, but iron supplements should in any case be taken only as part of a comprehensive multi-vitamin and multi-mineral preparation. It is also especially important to note that any iron supplementation is strongly contra-indicated for young children, except under close medical supervision, because of a high risk of severe toxicity.

Dietary Sources of Iron

The different sources of food items which contain iron are as follows:

Food Item
Iron Content in 100g
Boiled Cockles (saltwater clams)
28 mg
Blood sausage
20 mg
Fish paste
9 mg
Liver
9 mg
Faggots (pork meatball)
28mg
Kidney
8 mg
Venison (deer meat)
7.8 mg
Boiled Mussels
7 mg
Goose
5 mg
Canned shrimps
4.5 mg
Canned sardines
4.5 mg

Besides these sources, iron is also present in egg yolks, red meat, mollusks, chicken and turkey. Read more on foods rich in iron.

Iron Rich Vegetables List for Vegetarians

However, the above mentioned list only specified non-vegetarian food items. So what about vegetarian people? From where can vegetarians get their iron content? Below is a list of iron rich vegetables, which vegetarians can have.

Food Item
Iron Content in ½ cup
Freshly baked potato
1.7 mg
Cooked Spinach
1.5 mg
Green leafy vegetables
2 mg
Beets
1.8 mg
Lima beans
1.8 mg
Peas
1.3 mg
Broccoli
0.7 mg
Turnip greens
1.6 mg
Asparagus
1.6 mg
Green beans, cooked
0.6 mg
Tomato juice
0.6 mg
Pumpkin, cooked
1.6 mg
Swiss Chard
2 mg
Canned sweet potatoes
2 mg
Cooked Bok choy
0.7 mg

Besides these vegetables, there are also some other dietary sources from which iron can be obtained in a vegetarian diet. Let’s have a look at them.

Iron from Other Vegetarian Sources

Food Item
Iron Content
Lentils (½ cup)
3.2 mg
Black eye beans (½ cup)
2.6 mg
Chick peas (½ cup)
6.4 mg
Pinto beans (½ cup)
2.2 mg
Soy milk (1 cup)
1.8 mg
Soy beans (½ cup)
4.4 mg
Tofu (½ cup)
6.4 mg
One dried Fig
0.4 mg
One dried apricot
0.3 mg

Besides the above mentioned vegetarian sources, some other iron rich sources are dates, gooseberries, mangoes, apples, papaya, banana, grapes, jack fruit and muskmelon.

Good Sources of Iron for Babies

Often parents are worried about their infant’s diet. To ensure your child gets adequate amounts of iron from his or her diet, include the following items in the daily diet.
1 cup cooked lentils
1 mashed potato
1 cup cooked peas
1 cup mashed chick peas
1 cup cooked spinach
1 glass watermelon juice
8 oz tomato juice
Read more on:
Iron Rich Foods – List of Foods High in Iron
Vegetables High in Iron
Since iron from vegetarian sources are less readily absorbed by the body, it is important for vegetarians to consume more amounts of iron enriched foods and iron rich vegetables, especially pre-menopausal females. However, you can increase the rate of iron absorption by consuming foods rich in vitamin C. To maximize iron absorption from these sources in the body, one should take adequate amounts of vitamin C in the diet. Vitamin C enhances the absorption of iron in the body, so that its utilization in the body is optimized. It promotes the iron absorption by 6 times. One can also take iron supplements to reverse the iron deficiency, however, do this only after getting the green signal from the doctor.

Chasseur Enameled Cast Iron Cookware can be an investment which will last you for as long as you cook, if you treat and maintain your cookware properly. By observing a few guidelines, your cast iron cookware will become a well-seasoned and much-loved heirloom to pass on to future generations of fine cooks!

To begin with, a new enameled cast iron pan needs to be washed with warm soapy water, and towel dried. Although the pan is very durable, take care not to drop or knock the pan against a hard surface, such as the sink. This could cause damage to the enameled surface, and lead to possible corrosion of the iron.

Never heat a dry pan over a cook surface. Your cooking oil of choice should completely cover the base of the pan before heating the pan. Using medium and low heats will give you the best cooking results. This includes frying and searing as well. By allowing the pan to heat up slowly and gradually, you will achieve the most thorough and even cooking results possible. Once you have reached the optimum heat for the pan, you can reduce the heat and almost all cooking can be done at a lower temperature. Remember that the line of Chasseur enameled cast iron cookware has an easy lift knob on the lid which is designed for use in ovens up to 400 degrees Fahrenheit.

Using your cast iron cookware on high heat should be avoided except for boiling water for pasta, rice, etc. Never pre-heat the pan on high heat. Cast iron tends to hold the heat so well that if you overheat the pan, you may be disappointed in the cooking results. Food will tend to stick to the surface and could cause some discoloration or burning.

Always be sure the pan base matches the size of the heating zone. This prevents loss of energy, overheating of the pan handles or sides. Do not allow a pan to boil dry as this could cause damage to the enamel. Never cut food directly on the surface of the pan, or use an electric hand-held mixer or beater in the pan as you may cause permanent damage to the surface.

After use, be sure to allow the cast iron cookware to cool for a few minutes before you immerse it in hot water with a little mild detergent. Never fill a hot pan with cold water, or plunge the pan into a sink of cold water, as the abrupt temperature change could damage the enamel. If there is any burnt or stuck-on residue, allow the pan to soak about fifteen to twenty minutes in the warm water. Wash and then dry your cast iron cookware completely before you store it away. While you are cleaning the pan, this is a good time to check the knob on the lid to be sure it remains tightened.

High quality cast iron cookware should last a lifetime. There is an extensive extensive range of products available specifically designed for flexibility and ease of use. By following the suggestions above, you will enjoy using your Chasseur enameled cast iron cookware for all the styles of cooking you prefer and on any type of cooking appliance.

The Dual Voltage Infrashine Flat Iron has been use by celebrity stylists around the world to help their clients look their best. These amazing irons are lightweight and very cost effective. They have also been proven to provide superior performance for all types of hair. Stylists who use the excellent hair tool can give their clients a wide selection of hair styles to choose from with fantastic results.

This high quality styling tool is very easy to use. Anyone can get the style they want thanks the wide variety available with the Dual Voltage Infrashine Flat Iron. Dual Voltage produces products that are of high quality through their use of advanced technologies. The company also offers versions of the iron that are able to help protect the hair while in use. This is achieved through their unique ceramic coated paddles. This feature impressed many of the best professional stylists and quickly became one of the first styling tools widely used by professionals today.

The Dual Voltage irons are available in various sizes making it even easier to achieve the desired style. Not only are they available in sizes from mini flat, regular and larger, these quality products are also designed to be lightweight. The innovated Ultralight Dryer was specifically developed to be slim and features an innovative ergonomic design. This is perfect for the professional stylist that uses these products all day long. The new design also takes advantage of negative ion. The negative ion can help to increase the moisture in the hair. This makes the hair look healthier and gives it more bounce. By simply switching to the Dual Voltage line of products a stylist cannot only save both time and money in their business, but get better results as well.

Anyone that decides to try out any of the fabulous products in the Dual Voltage Infrashine Flat Iron line will be amazed with the results. This iron won’t leave the hair dry and damaged, but instead help it to become strong and healthy. People don’t need to need to spend hours of their time and their hard earned money at a salon anymore. Thanks to the innovative design and revolutionary technology used in these irons anyone can get the look they’ve always in the comfort of their own home.

Did you know that Iron Deficiency Anemia affects about 20% of the world’s population? It is also the most common type of anemia caused by inadequate dietary intake or absorption of iron. But if you do suffer from iron deficiency anemia due to lack of iron in your body, don’t look again on those poisonous iron supplements. Just follow these three preventive ways and you’re on the way of better living.

1. Eat Foods that are Rich in Iron

The best food sources of iron are wholegrain cereals, pulses and legumes, and fish. The best plant sources are green leafy vegetables such as dry lotus stems, cauliflower greens, and turnip greens; fruits such as black currants, watermelons, raisins, and dried dates. However, irons from these foods are hard for the body to absorb. It is recommended that you eat animal products, which contain heme iron. If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.

2. Cook Using Cast-Iron Cookwares

Did you know that cooking in cast-iron cookwares can add significant amounts of iron to your food and into your body? Yes, it’s true and this was proven by researchers who tested 20 foods. Acidic foods that have higher moisture content, such as applesauce and spaghetti sauce, absorb the most iron. In fact, for 100 grams of each (about 3.5oz.), the applesauce increased in iron content from 0.35mg to 7.3mg, and the spaghetti sauce jumped from 0.6mg to 5.7mg of iron.

Food cooked for longer periods of time absorbed more iron than food that was heated more quickly. Foods prepared with a newer iron skillet absorbed more iron than those cooked in an older one. Foods that were cooked and stirred more frequently absorbed greater amount of iron because they came into contact with the iron more often. Foods such as hamburger, corn tortillas, cornbread, and liver with onions won’t absorb much iron due to the shorter cooking times.

This list was provided so you can have general idea of the difference in dietary iron content when cooking in a cast-iron pan:

Foods Tested (100g/3.5oz) = Iron content when raw = Iron content after cooking in iron skillet

- Applesauce, unsweetened = 0.35mg = 7.38mg
- Spaghetti sauce = 0.61 = 5.77
- Chili with meat and beans = 0.96 = 6.27
- Medium white sauce = 0.22 = 3.30
- Scrambled egg = 1.49 = 4.76
- Spaghetti sauce with meat = 0.71 = 3.58
- Beef vegetable stew = 0.66 = 3.4
- Fried egg = 1.92 = 3.48
- Spanish rice = 0.87 = 2.25
- Rice, white = 0.67 = 1.97
- Pan broiled bacon = 0.77 = 1.92
- Poached egg = 1.87 = 2.32
- Fried chicken = 0.88 = 1.89
- Pancakes = 0.63 = 1.31
- Pan fried green beans = 0.64 = 1.18
- Pan broiled hamburger = 1.49 = 2.29
- Fried potatoes = 0.42 = 0.8
- Fried corn tortillas = 0.86 = 1.23
- Pan-fried beef liver with onions = 3.1 = 3.87
- Baked cornbread = 0.67 = 0.86

3. Avoid Whole Cow’s Milk on the First 12 Months of Life

Whole cow’s milk contains as much iron per liter as breast milk, but only a very small proportion is actually absorbed into the body. However, the iron in breast milk is very well absorbed by babies. Therefore, breast milk is one of the best sources of iron for baby providing all the iron needed (with all other nutrients and benefits) for the first 6 months of life. Bottom line: breast-feeding is the best way to prevent iron deficiency anemia in babies. If breast-feeding is not an option, or is stopped before 9-12 months, then iron-fortified formulas, which contain added iron, should be given to baby instead of whole cow’s milk.

Things to Remember:

* Chronic blood loss, times of increased need such as pregnancy, and vigorous exercise can trigger iron deficiency.
* Don’t take iron supplements unless advised by your doctor.
* There are two types of iron: heme iron (found in animal foods) and nonheme iron (found in plant foods). Combining foods that are high in heme iron with nonheme iron foods boosts the absorption power.
* Keep iron supplements away from children – as little as one to three grams can kill a child under six years.

About the Author:
Junji Takano is a Japanese health researcher and has been studying the causes of viruses since 1960s. In 1968, he invented Pyro-Energen, the first electrotherapy device that eradicates viral diseases in a non-narcotic way.

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Iron is mostly found in red blood cells and helps in transportation of oxygen throughout the body. It is the main component in hemoglobin, the protein that gives color to the blood. Dietary iron is of two types, namely, heme iron, normally found in animal foods and non-heme iron that is found in plant foods. Non-heme iron is added to foods that are fortified or enriched with iron. A person can enhance his physical and mental health by eating iron enriched foods. Let’s know more about various iron enriched foods and their iron content.

Iron Enriched Foods: Animal Products
As stated earlier, heme iron can be found in animal products like red meat, poultry, etc. A table containing their nutritional value per 100g is as given below:

Food
Iron Content (mg)
Chicken liver, cooked
8.5
Chicken leg, meat only, roasted
1.3
Chicken breast, roasted
1.1
Turkey, white meat, roasted
1.6
Turkey, dark meat, roasted
2.3
Beef liver, cooked
6.3
Beef, roasted
3.5
Lamb beef, cooked
2.2
Pork, broiled
0.8

Iron Enriched Foods: Seafood
Fish like halibut, tuna etc. and other seafood like crabs, shrimps, oysters, clams, etc. have rich iron content. Per 100g of seafood will contain iron content as shown in the table below:

Food
Iron Content (mg)
Oysters, fried, 6 pieces
4.5
Oysters, cooked
8.5
Oysters, raw
5.4
Lake Trout, broiled
4.5
Halibut, cooked, dry heat
0.9
Tuna, cooked
1.1
Tuna, white, canned in water
0.8
Crab, Blue crab, cooked
0.8

Iron Enriched Foods: Vegetables
As mentioned earlier, vegetables contain non-heme iron. So, vegetarians need not worry about their iron intake, as vegetables are an excellent source of iron. In fact, vegetarians have a wide variety of iron rich vegetables to choose from. Beetroot has very high content of iron and helps in the production of hemoglobin. It can be taken in the form of salads and also beet juice. Green leafy vegetables like spinach, fenugreek – a native of India, turnip greens,etc. have ample amounts of iron in them.

Food
Amount
Iron Content (mg)
Spinach, cooked
1 cup
6.4
Broccoli, cooked
1 cup
1.1
Green peas, cooked
1 cup
2.5
Beet greens
1 cup
2.7
Potato
1 large
3.2

Other vegetables that contain iron are asparagus, green beans, parsley, kale cabbage, watercress, and carrots.

Foods Enriched with Iron: Fruits and Fruit Juices
Fruits and fruit juices contain iron. Kids, who don’t eat fruits, can be given fruit juices to ensure that they consume iron rich food. The information provided in the table below may help you to choose the fruit or fruit juice accordingly.

Food
Serving
Iron Content (mg)
Mango
1 cup, 5-6 slices
0.22
Oranges
1 cup, 8-10 sections
0.19
Papaya
1 cup, 10-15 cubes
0.15
Apple, with skin
1 cup, 5 slices
0.14
Apple juice
1 cup or 250 ml
0.92
Banana, mashed
1 cup, 2 bananas
0.60
Muskmelon
1 cup, 15-20 cubes
0.34
Figs
1 fig
0.20
Gooseberries
1 cup, 5-6 nos.
0.47

Other fruits and fruit juices rich in iron are jack fruit, watermelon, grapes (both black and green), and grapefruit (white).

Iron Enriched Foods: Legumes and Soy Foods
Legumes and soy foods have rich iron content in them. Each half cup of cooked legumes or soy products contains iron content as shown below.

Food
Iron Content (mg)
Lentils
3.2
Kidney beans
1.5
Black beans
2.6
Pinto beans
2.3
Lima beans
2.3
Tofu
6.6
Soybeans
4.4
Soy milk
0.9

Iron Enriched Foods: Dry Fruits and Nuts/Seeds
Dry fruits and nuts/seeds are rich in iron. Including these foods containing iron in your diet, is one way of ensuring good health. Iron content in around two tablespoons (30ml) of the following dry fruits and nuts/seeds is as follows:

Food
Iron Content (mg)
Dried fig
2.1
Raisins
1.5
Sunflower seeds
1.2
Dried apricot
1.7
Dates
1.55
Cashew nuts
1.1
Sesame
1.1
Pumpkin seeds
2.6

Other foods fortified or enriched with iron are grains and cereals like bajra, cornflakes, oatmeal, rice flakes etc., spices like turmeric and pulses like cowpeas, chickpeas, green and yellow split-peas. Read more on foods rich in iron.

Including iron enriched foods in your diet will help boost your immune system. As the old adage goes “Health is Wealth”, it is necessary to eat healthy in order to live healthy.

You’ll have the opportunity to probably recall your grandparents using forged iron frying pans and skillets. On Sunday, you have been certain to have fried hen cooked in a cast iron frying pan and a few scrumptious gravy to cowl that rice.

There are so much of pieces of forged iron cookware. Many a fantastic meals have been ready in cast iron frying pans and skillets. Cast iron has handles that may endure the heat. When you’re not using your cookware, it is best to grease it down to prevent rust . Cleansing cast iron is moderately easy if cleaned whereas warm. Wash out and towel dry. Storing meals in forged iron will not be recommended. Moisture can type and trigger rust to develop . This could be very harmful.

Cast Iron Cookware : Fry Pans- great for frying rooster or fish Dutch Ovens- Can be utilized for many purposes. This can be used when tenting out or cooking your favourite pot of soup or beans. Cornbread Pan- perfect for cooking cornbread or small items of fish. Flat Backside Square Skillet- used for frying up that bacon or sausage. Country Kettle- makes some nice chili, soups and stews. Cast Iron Charcoal Grill – great for grilling on picnics. Yow will discover this cookware at ball video games where tailgating is permitted.

Campers use cast iron cookware to prepare their out of doors meals. Have not you ever eaten that fried bacon, eggs and outdoor toast? Catching fish and frying them up outdoors by the creek is awesome. Sporting occasions , is a wonderful place to see cast iron cookware put through a test.

Forged Iron cookware isn’t all that expensive. It does require extra maintenance than different cookware. Preserving your cookware is simple. Preserve it clear and greased down.

If your mother and father and grandparents used cast iron cookware , you possibly can believe that it is sturdy and may stand the heat. The burden of the forged iron helps to equalize the heat. Forged iron is nice for sluggish cooking .

When deciding on your cookware , forged iron is the only one which has a quantity of uses. Indoor and outside usage. Having cast iron cookware will profit your family for generations to come. Carry your kids and grandchildren right down to the creek and fry these fish up. Camp out and benefit from the scent of that bacon cooking and that espresso brewing. Your life will never be the same , when you spend money on cast iron cookware. Put together handy down your cast iron cookware to your children. It’s that durable.

Not all good things come with a hefty price tag! It’s very apt when we talk about the cast iron skillets. You can buy expensive modern cookware made of lighter metals and alloys, but the advantages of iron are unique as compared to other cookware. Be it price, durability, heat distribution or heat retention, cast iron cookware is definitely the best choice for some applications.

Although it sounds old fashioned, cast iron skillets and Dutch ovens are important kitchen tools. Some of the advantages of using cast iron are as follows:

• Even Distribution of Heat
One of the advantages of using a cast iron is that, while it may take a bit longer to get up to temperature, when it reached the desired temperature the heat is evenly distributed throughout the entire utensil. Also, once heated, it retains heat for some time unlike aluminum and other cookware metals. Cooking in a cast iron skillet or pans would great choices for braising or browning, would provide constant temperature for soups, stews or thick sauces and would be superb for recipes that mix vegetables with roasts for slower cooking. The results would also be tastier meals.

• Durable and long lasting
The durability of cast iron skillets and cookware is yet another advantage. Cast iron cookware has been known to be passed down from generation to generation. With proper care, it will continue to perform well for many more decades. Newer versions include enamel coated cast iron which has the same durability but adds fashion colors along with different shapes and sizes.

• Easy maintenance.
In contrast to general belief, cast iron skillet is fairly easy to maintain. Reconditioning can be done in your oven. After heating to a high temperature for several hours followed by cleaning with baking powder or other biodegradable scrubbing powder, rinse thoroughly and then apply a coating of fat or oil on the surface and allow the oil to fill in the porous surface of the pan. After each use, apply a thin coat of oil to the clean surface. This will create a barrier for protecting the surface.

• Non-stick properties
While aged and conditioned cast iron is not truly non-stick, traditional cast iron does obtain a sheen and finish that has characteristics similar to non-stick.

• Wide variety
Cast iron skillets are available in many types. You can find different sizes of frying pan, griddles, Dutch ovens and roasting pans. The enamel alternatives add an array of colors as well. The versatility of this cookware is unmatched by any other style. Roasting, stewing, grilling and baking are just some to the options possible. Since cast iron can go from stove to oven to table to refrigerator with no special handling needed, you are limited only by imagination

• Health Benefits.
Cooking in cast iron adds marginal amounts of iron into the food. For most people this is a positive result. When compared to some other alternatives, according to many reports, cast iron is a safer alternative.

• Cheap and affordable price.
While it may be possible to find traditional cast iron cookware that is pretty inexpensive, newer versions are no longer really cheap option. Enamel cookware can be expensive as demonstrated by Le Creseut and Lodge. There are other quality brands that are not quite as expensive such as Chasseur a French manufacture or Color Cast a US producer.

Even though there are multiple benefits of using cast iron skillets, there is one common myth, which needs to be resolved. The myth that says do not use soap to clean your cast iron cookware at it can damage or corrode it, but this is not the case. A mild antibacterial soap and baking soda can be used to clean your cast iron cookware easily.

The effectiveness of cast iron cookware is surely going to continue far into the future. New metals and engineering will continue evolve and cookware will change but cast iron will remain a mainstay in kitchens well into the future no matter what new alternatives are developed.