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Stay Away From Iron Deficiency With These Foods

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Iron Deficiency

Iron is an important element that our body needs for growth and an overall development. The World Health Organization (WHO) says that it is an essential elements that helps in the important body functions. For instance, it helps in transportation of oxygen in the body. In addition, it also helps in DNA synthesis and metabolism of the muscles. However, Iron deficiency is still a common thing.

Credits: WHO

Deficiency of Iron leads to serious issues like low haemoglobin levels, anaemia and more. Statistics from WHO say that 33 % women who are not pregnant and 40 % of pregnant women suffer from iron deficiency. In addition, 42 % kids also suffer from anaemia worldwide.

Credits: WHO

Who needs it the most?

Iron is most needed for the body when it is growing or transforming. Therefore, iron is important for all young kids and also for pregnant women.

Credits: WHO

What should you do then to avoid Iron Deficiency?

There are certain foods that can help you prevent deficiency of iron. Let us review each one of them here.

Credits: WHO

Green leafy Vegetables

Leafy vegetables have a lot of benefits for your body. One of these is to provide the body with iron. One of the most iron-rich leafy vegetables that we all know to be rich in iron is Spinach. A lot of us have watched Popeye munching on tins of Spinach. Moreover, we have all tried to imitate him but could never like Spinach.

Well now here is one more reason to like Spinach and eat it more often. A 100 gram of spinach will give you around 2.7 mg of iron. In addition, you can also have kale and green peas.

Eggs

Iron Deficiency

Eggs are a rich source of iron. In addition, they are also rich in Proteins and vitamins. A 100 gram of eggs will give you about 1.2 mg iron from it.
This is one of the reasons why bodybuilders like to have more and more eggs.

Legumes

For all the vegetarians, they’re pretty used to eating legumes. However, for all those who are not should definitely start eating them soon. Legumes are rich in iron. They can be consumed through soups, salads, or even be blended into a batter to make lentil pancakes.

Nuts and Seeds

Iron Deficiency

Nuts and seeds have been our favorite snacks from childhood. We have all loved the dry fruit boxes that come home during Diwali. Well, now we know that all the munching did not go in vain. They gave us a lot of iron while we ate them. 100 grams of nuts give us 2.6 mg iron.

In addition, they come in a lot of variety. They also taste good roasted or salted.

Related: Small But Mighty: Health Benefits Of Edible Seeds

Meat

Talking about meat, fish and poultry are very good sources of iron. In addition, other iron-rich meats are tune and salmon. Most meat lover would now have a great reason to have more of it!

Let us know your favorite of these in the comments. Also, Do not forget to read Antioxidant Foods: A Complete Guide

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    2020-08-12 at 3:05 AM

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Food

What Your Favourite Food Says About You

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Are you an extrovert? A risk-taker? A traditionalist? Don’t know? Here are some quirky facts about You and your personality that your favourite food indicates. Sounds a bit crazy, yes. But just read through the article and everything will begin to make sense.

 

If you put hot sauce on your hot sauce.

Fermented Hot Sauce

via- olivemagazine

If your motto is “it’s not a meal if your lips aren’t burning,” then chances are you like to live on the edge, according to a study presented at the Institute of Food Technologists (IFT) Annual Meeting & Food Expo. Spicy foods set off pain receptors, which you’d think would be a deterrent to eating them, yet for some people, that’s the allure. The researchers found that people who love their food spicy hot are also adrenaline junkies, desiring novel and intense stimulation.

 

If your go-to happy food is pizza!

pizza

via- Wikipedia

 

Pizza tops the list of favorite foods for many people. One reason you can’t resist a slice is that pizza is the most addictive food, according to a study published in PLOS One.  The combination of fats and simple carbs makes the brain light up like a Christmas tree. But if you love that cheesy, crusty goodness, it also shows that you may be an extrovert, Kessler says. Pizza is the ultimate party food—convenient, cheap, feeds a crowd—which makes it the go-to dish for people who love to be surrounded by others.

 

If your favorite dessert is an ice cream sundae with a cherry on top.

Food

via- Nugget Markets

“People who love ice cream often have a child-like innocence or a sense of wonder,” Kessler explains. Because there are so many options for toppings, cones, mix-ins, and variety, it gives you a feeling that anything can happen, which really appeals to those who love the mystery of life, she adds. And the cherry on top? You love to look for little, surprising moments of joy.

 

If your secret favorite meal is chicken nuggets and mac-n-cheese.

Favourite Food

via- Bell & Evans

Forget about fancy Gruyére macaroni and cheese or panko-coated chicken tenders—if you like your pasta straight from the blue box and chicken in a take-out carton, it means that you romanticize your childhood. You’re the one who calls your sister just to share a favorite story about that time the car broke down on the way to Disney.

 

If your idea of fast food is sushi.

Favourite Food

via- Sous Chef

Sushi is portable, convenient, bite-sized, and delicious—the ultimate “fast food” if you think about it. But a spicy tuna roll with wasabi is no burger and fries. Eating sushi as your favorite food-on-the-go shows that you’re sophisticated and open to a wide variety of experiences.

 

If your favorite accessory is your portable coffee mug.

 Favourite Coffee Mugs

via- Epicurious

If your outfit isn’t complete without a Starbucks cup in hand, and you can’t imagine how you’d survive without your daily coffee infusion, then you’re likely a classic type A personality.  You’re likely competitive, impatient, and operate under a constant state of stress but you’re also highly organized, ambitious, and great at juggling a busy schedule.

 

You love gummi worms and everything alike!

Favourite Food

via- Pinteres

 

Who doesn’t love a good sweet/sour combo? Yet there’s something particularly crave-worthy about those sour fruity candies, especially if you often feel conflicted or frustrated with your life, says Alanna Kessler, RD, a certified dietitian nutritionist in New York City and founder of Be Well. If you constantly crave the two flavors together it may indicate that you get overwhelmed easily but you’re also good at bringing balance back to your life.

Thanks for reading!

Also read- How cutting down on junk food is sustainable

And watch this video- https://www.youtube.com/watch?v=Zn1RFrSVOL4

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Food

Pizzadilla: A Unique Twist To Quesadilla

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Pizzadilla? Yes, you heard it right! A Pizzadilla is taking any and all of your regular favourite pizza toppings folding them into a tortilla shell in place of pizza dough. A unique twist to your regular chicken quesadilla. Pizzadilla isn’t just a quesadilla filled with mozzarella and chicken. It looks like a real pizza with all the cheesy toppings of a pizza stuffed into a fast, easy, and crispy quesadilla. You can make it easily at home and within minutes. Moreover, find a recipe of a regular chicken quesadilla.

Recipe of pizzadilla:

Pizzadilla

INGREDIENTS

  • 1 tbsp. extra-virgin olive oil
  • medium flour tortillas
  • 1/3 c. pizza sauce
  • cloves garlic, minced
  • 1 c.shredded mozzarella
  • 1/2 c.freshly grated Parmesan
  • 1/3 c.sliced pepperoni
  • 1/4 tsp. Italian seasoning
  • Fresh chopped parsley, for garnish

DIRECTIONS

  1. Heat broiler. In a large oven-safe skillet/frying pan over medium heat, heat oil. Add one tortilla to skillet and spread about half of pizza sauce on top.
  2. Spread garlic on top and sprinkle with half of the mozzarella, Parmesan, pepperoni, and Italian seasoning.
  3. Top with the second tortilla and cook until cheese is melty and tortilla is golden.
  4. When ready to flip, cover skillet/frying pan with a large plate and invert skillet/frying pan to transfer quesadilla onto a plate, then slide quesadilla back into the skillet/frying pan, cooked side up.
  5. Top with remaining pizza sauce, mozzarella, Parmesan, pepperoni, and Italian seasoning.
  6. Place skillet/frying pan under the broiler and broil until cheese is melty and pepperoni is crispy about 2 minutes.
  7. Garnish with parsley before serving.

REGULAR CHICKEN QUESADILLA

INGREDIENTS

  • 1 tbsp. extra-virgin olive oil
  • bell peppers, thinly sliced
  • 1/2 onion, thinly sliced
  • Kosher salt
  • Freshly ground black pepper
  • 1 lb. boneless skinless chicken breasts, sliced into strips
  • 1/2 tsp. chilli powder
  • 1/2 tsp. ground cumin
  • 1/2 tsp. dried oregano
  • medium flour tortillas
  • 2 c. shredded Monterey jack/ White Cheese
  • 2 c. shredded cheddar
  • avocado, sliced
  • 1 tbsp. vegetable oil
  • green onions, thinly sliced
  • Sour cream, for serving

DIRECTIONS

  1. In a large skillet/frying pan over medium-high heat, heat olive oil.
  2. Add peppers and onion and season with salt and pepper. Cook until soft, 5 minutes. Transfer to a plate.
  3. Heat remaining tablespoon vegetable oil over medium-high heat. Season chicken with spices, salt, and pepper and cook, stirring occasionally, until golden and cooked through, 8 minutes. Transfer to a plate.
  4. Add 1 flour tortilla to skillet/frying pan and the top half of the tortilla with a heavy sprinkling of both pieces of cheese, cooked chicken mixture, pepper-onion mixture, a few slices of avocado, and green onions.
  5. Fold the other half of the tortilla over and cook, flipping once, until golden, 3 minutes per side.
  6. Repeat to make 4 quesadillas.
  7. Slice into wedges and serve with sour cream.

OTHER INGREDIENTS TO ADD

There are a plethora of ingredients you can add according to your preference. Here are some other great combinations:

  • Ham and pineapple
  • Sausage, red pepper, and red onion
  • Pepperoni, mushroom, and green pepper
  • Spinach, mushroom, and feta
  • Bacon, ham, and pepperoni
  • Chicken, tomato, and bbq sauce
  • Spinach and artichoke

Add cheese as much as you like!

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Food

How To Make Mayonnaise At Home With Simple Ingredients

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How To Make Mayonnaise At Home With Simple Ingredients

Mayonnaise is a delicious, thick creamy dressing layer that is eaten with sandwiches, momos, and fries. No matter how many varieties of mayonnaise are available out there, mayo made at home is the most fresh. There is Veg Mayonnaise Simple, Veg Mayo Garlic, Veg Mayo for Burger, Mayonnaise Classic, Mayonnaise Chilli, Veg Mayonnaise Tandoori, Veg Mayonnaise Green Mint, Veg Mayonnaise Olive Oil, and so on.

For once, skip the store for you mayo needs and learn how to make mayo from home right now! In less than 10 minutes, you will have a thicker, creamier, and fresher mayo made at home!

Note the Ingredients: 

  • 2-3 Eggs Yolks

  • Salt

  • Pepper

  • Lemon Juice

  • 1/4 cup of oil

The Method:

With the ingredients listed above, you can make mayonnaise at home. You can either use a hand whisk or a food blender/processor for easy emulsion.

  1. Add the eggs yolks to the bowl and remove the whites. Make sure you whip the eggs very well so that when oil is added, it settles in well. Yolk adds as a thickening agent to keep the richness of the mayo alive.eggs yolks for Mayonnaise
  2. Seasonings such as salt, mustard, pepper and other spice according to your preference can be added to yolks. Mix it well so that the flavors get dissolved in the batter.
  3. Now, add basic refined oil or you can even use olive oil for the batter. The most important thing to do in the step is to be careful about the amount of oil being added. Add oil, little by little, while whisking continuously. Make sure the thickness is retained with every time oil is added. Add oil and spices
  4. A teaspoon of lemon juice must be added in the sauce to add a tangy flavor. This will also help the sauce to thin out a little and sauce-like.Add lemon juice
  5. The mixture should appear off-white or slightly yellow. colour of mayonnaise
  6. For storage purposes, airtight container or any tight container will suffice.
  7. Refrigerate until you use it next. mayonnaise and sauce

 

 

 

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