Eating Nails for Breakfast

Saturday morning I turned on the television and it had been left on CBS from the previous night's viewing of C.S.I. Las Vegas. I caught a segment of The Early Show where they ("they" being the editors of Health magazine) were telling the audience to eat Total cereal to get your iron levels up.

Huh????
http://www.cbsnews.com/stories/2011/06/18/earlyshow/saturday/main20072225.shtml?tag=contentMain;contentBody

How can the editors at Health magazine expect me to believe that I should eat TOTAL cereal to get more iron? I wouldn't touch that processed crap with a ten foot pole. I've said it before and I'll say it again. LABELS are for CANS not for PEOPLE!

But just what is IRON and what does it do for our health? And what are some good sources of iron from fruits and vegetables? According to healthaliciousness.com this is what iron is and what iron does:

Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, so overdose is rare and usually only occurs when people take supplements. Contrary to popular belief, fruits and vegetables can be a good source of iron, in addition, vitamin A foods, which are mostly fruits and vegetables, help increase the absorption of iron into the body. The current recommended daily allowance for iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron.

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<><><><><><><><><>#1: Sun-Dried Tomatoes

Iron 100g	Iron in 1 Cup	Iron in 1 Piece
9mg	5mg	0.2mg
51% RDA	27% RDA	1% RDA

Click to see complete nutrition facts

<><><><><><><><><>#2: Dried Apricots

Iron per 100g serving	Iron in 1 Cup
6mg	7.5mg
35% RDA	42% RDA

Click to see complete nutrition facts || More about Apricots

<><><><><><><><><>#3: Fresh Parsley

Iron per 100g serving	Iron in 1 Cup	Iron in 1 Tablespoon
6mg	4mg	6mg
34% RDA	21% RDA	1% RDA

Click to see complete nutrition facts || Recipe: Parsley Salad (Tabouleh)

<><><><><><><><><>#4: Spinach (Cooked)

Iron per 100g Serving	Iron in 1 Cup
3.5mg	6.5mg
20% RDA	36% RDA

Click to see complete nutrition facts || More about Spinach

<><><><><><><><><>#5: Dried Coconut (Unsweetened)

Iron per 100g	Iron in 1 Ounce
3.3mg	1mg
18% RDA	5% RDA

Click to see complete nutrition facts

<><><><><><><><><>#6: Olives

Iron per 100g	Iron in 1 Large Olive
3.3mg	0.1mg
18% RDA	1% RDA

Click to see complete nutrition facts

<><><><><><><><><>#7: Dried Zante Currants and Raisins

Iron per 100g	Iron in 1 Cup
3mg	4.7mg
18% RDA	26% RDA

Click to see complete nutrition facts

<><><><><><><><><>#8: Palm Hearts

Iron per 100g	Iron in 1 Cup	Iron per Piece
3mg	4.6mg	1mg
17% RDA	25% RDA	6% RDA

Click to see complete nutrition facts

<><><><><><><><><>#9: Lentil Sprouts

Iron per 100g serving	Iron in 1 Cup
3mg	2.5mg
17% RDA	14% RDA

Click to see complete nutrition facts

<><><><><><><><><>#10: Swiss Chard

Iron per 100g serving	Iron in 1 Cup Chopped
549mg	961mg
16% RDA	27% RDA

Click to see complete nutrition facts || More about Swiss Chard

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BUT WAIT!!! What provides the most iron?

I never would have guessed it...but the answer is CLAMS!!

Surprise! Clams take the top prize for providing the most iron. Three ounces of the shellfish provide 23.8 mg of iron and 126 calories.
Whether you like them raw on the half shell or cooked in your clam chowder, clams are also a surprising king of the superfoods: clams are also a top source of potassium and Vitamin B12.

Clams are unlikely to be contaminated, and according to the Environmental Defense Fund's Seafood Selector, the farming of the most common clams in the U.S. (northern quahogs) does little ecological damage.

Recipes:
Linguine with White Clam Sauce


Read more: http://www.thedailygreen.com/healthy-eating/eat-safe/top-iron-sources-44111008#ixzz1Pknxu8nJ

GRILLED CALIFORNIA AVOCADO WITH FRESH GARDEN SALSA

 

Preparation:	15 min
Cook Time:	3 min
Total Time:	18 min
Serves:	4

 

 

 

Ingredients

• 2.0002 Medium vine-ripened tomatoes, peeled, seeded and cut into ¼-inch dice
• 2.0002 Tbsp. Julienne-cut and quartered orange bell pepper slices
• 0.500½ clove garlic, minced
• 2.0002 small green onions, sliced
• 1.0001 Tbsp. chopped red onion
• 1.0001 Tbsp. drained, sliced black olives
• 0.500½ tsp. fresh orange or lemon zest, minced
• 1.0001 tsp. minced fresh dill
• 0.250¼ tsp. sea salt, or to taste
• 1.0001 tsp. fresh orange or lemon juice, plus extra for drizzling
• 2.0002 Fresh California Avocados, halved and seeded
• 0.000 Olive oil spray

Instructions

1. In a medium bowl, gently combine the tomatoes, pepper, garlic, green and red onions, olives, zest, dill, salt and juice. Set aside for the flavors to blend while you grill the avocados.
2. Drizzle the avocado halves with a little juice, then spray with olive oil spray. Gently place cut side down on grill over hot coals for 2-3 minutes. Remove to a platter or individual serving plates.
3. Stir the salsa, then fill the hollows of each grilled avocado half with the salsa. Serve immediately with remaining salsa on the side.

Super Spicy Variation: Protecting your hand with rubber gloves, trim two to three thin slices from a habanero pepper. Mince and stir into the salsa.

Tip: To easily peel the tomatoes, slice an “X” across the top of each tomato. Using tongs, submerge the tomatoes into a pot of boiling water for 10 seconds. Cool, then peel the tomato skins starting from the center of the “X”.

Beverage Pairings: Try with a cold beer or fresh fruit drink.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving

Nutrition Information Per Serving: Calories 170; Total Fat 14 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 9 g); Cholesterol 0 mg; Sodium 270 mg; Potassium 470 mg; Total Carbohydrates 12 g; Dietary Fiber 7 g; Total Sugars 3 g; Protein 2 g; Vitamin A 371 IU; Vitamin C 30 mg; Calcium 32 mg; Iron 4 mg; Vitamin D 0 IU; Folate 80 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 8%; Vitamin C 50%; Calcium 4%; Iron 20%;
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

© 2011 California Avocado Commission