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Another reason to love pasta night: 1 cup of enriched elbow noodles contains 3.3 mg of iron. Serve it up with a fiber-rich tomato paste-based sauce, and your mind and body will go to bed happy.
A six-ounce cut of top sirloin, for instance, contains calcium, selenium, niacin, vitamin B6, folate ... which is absorbed more abundantly and easily in humans than iron found in plant-based foods.
For starters, they're super nutritious, with a 1/3-cup serving of cooked lentils boasting 6 grams of protein, 5 grams of fiber and 13% and 30% of your daily needs for iron and folate, respectively ...
The 2013–2014 survey reported that for adults ages 20 years and older, men consumed an average of 249 μg/day folate from food plus 207 μg/day of folic acid from consumption of fortified foods, for a combined total of 601 μg/day of dietary folate equivalents (DFEs because each microgram of folic acid counts as 1.7 μg of food folate).
In contrast to enriched flour, whole wheat flour contains both the bran and the germ. The remaining and largest portion of the seed is the endosperm. It acts as a nutrient reservoir for the developing embryo. The endosperm contains a large amount of carbohydrates, protein, iron, B vitamins (niacin and riboflavin), and soluble fiber.
However, Keatley recommends alternating watercress with chard (for magnesium), kale (for calcium), and spinach (for iron) to make sure you're getting all your nutrients.
Folate (folic acid) was added in 1996. [5] Refining grain includes mixing, bleaching, and brominating; additionally, folate, thiamin, riboflavin, niacin, and iron are added back in to nutritionally enrich the product. [6] Enriched grains are refined grains that have been fortified with additional nutrients.
Legumes are rich in protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc, according to the U.S. National Library of Medicine. Eating legumes may also help to lower ...