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Chocolate or Meat: Which Provides More Iron?

There are many foods that can provide iron to our body. These include meat and chocolate; but what is more of it?

The importance of iron for our body

Iron is a trace element that can be found in many animal products, but also in plant foods such as legumes or whole grains. The mineral is involved in many bodily processes, such as oxygen transport and oxygen storage in the muscles. Iron also plays an important role in blood formation, the functionality of important enzymes and various metabolic processes.

If you eat no meat or are very low in iron, you may have an iron deficiency. Typical symptoms are tiredness, constant cold, exhaustion and an increased susceptibility to infections. If you suspect an iron deficiency, you should have the suspicion clarified medically and adjust your diet.

Iron suppliers: meat versus chocolate

Chocolate is best known as a candy and is very popular with many; but she can also convince in her iron values. How high the iron content of the chocolate is depends largely on the cocoa content; you can even find dark chocolate varieties that have 8 mg of iron per 100 g.

If you compare these values ​​with the iron values ​​in beef, a clear difference becomes apparent. Beef has only about 1.9 to 2.4 mg per 100 g cut. However, it is important not to look exclusively at this value. There is

Because chocolate is high in sugar and fat, and therefore high in calories, it should only be consumed in moderation. However, moderation is also required when consuming meat: The German Society for Nutrition

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Iron Deficiency During Pregnancy: These Foods Help Against it

Many women are iron deficient during pregnancy. During this time, pregnant women have an increased need for iron. But you can prevent iron deficiency with various foods.

Iron is an important substance for the formation of red blood cells and is essential for the human body. A woman needs about 15 milligrams of iron per day – a balanced diet is normally sufficient for this.

The problem: During pregnancy, the need for iron temporarily doubles. After all, the expectant mother has to take care of the unborn baby in her womb. However, every third pregnant woman does not manage to get enough iron from food, so that many suffer from iron deficiency. However, you can recognize the deficiency by different symptoms and compensate with different foods.

Recognize iron deficiency in pregnancy

The symptoms of iron deficiency are often very non-specific. Acute iron deficiency usually occurs in the last trimester of pregnancy, which is why you should pay particular attention to the following signs from the 6th month:
Fatigue,
constant exhaustion,
Forgetfulness,
concentration problems,
hair loss,
pale skin,
brittle nails,
cracked corners of the mouth,
weakened immune system,
declining physical performance.
In the case of an extreme iron deficiency, the body hardly produces any red blood cells. This can lead to what is known as anemia. In this case a doctor must be consulted. Because red blood cells are important for the baby and the placenta to grow. A 2016 study found that iron deficiency in babies can impair brain development, among other things.

Foods for iron deficiency in pregnancy

To a certain extent, you can prevent and treat iron deficiency yourself during pregnancy. In return, you consume more iron-rich foods and drinks. We recommend that you get the food in organic quality and from the region. In this way you avoid unnecessary pesticides and superfluous transport routes.

The most iron-rich grain product is wheat bran. This contains about 15mg of iron.
Millet flakes are also impressive with around 9mg per 100g.
In addition to a lot of vitamins, pumpkin seeds also contain a lot of iron.
You can also add more dried lentils and white beans to your diet if you suspect iron deficiency.
Soybeans, chickpeas and tofu also contain a lot of the important trace element.
Although spices are only consumed in small amounts, the following spices, for example, contain a lot of iron: cardamom, parsley and cinnamon.
Egg yolk contains about 5.5mg of iron per 100g.
Red juices contain a large amount of iron: beetroot and black currant in particular, but also beets are suitable.
Tip: The body can absorb iron particularly well in combination with vitamin C. Therefore, make sure to supplement your iron-rich meal with fruits and vegetables containing vitamin C. Milk, on the other hand, inhibits iron absorption!

Important: If your iron deficiency gets worse or the symptoms persist for a long time, you should definitely consult a doctor. In order to avoid anemia, he may prescribe you iron-containing supplements.

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Home Remedies and Diet to Fix Iron Deficiency

Below you will find lots of helpful tips for recognizing an iron deficiency in good time and remedying it with natural remedies. With a targeted choice of food and the right know-how in preparation, you can easily improve your iron supply.

Causes of iron deficiency

Low iron levels can have a variety of causes. This includes, for example, taking blood-thinning medication such as aspirin or taking gastric acid blockers for gastritis. Blood loss of any kind, for example, unnoticed gastrointestinal bleeding or menstrual bleeding in women, can also lead to the low iron content in the body. Statistically, women are more likely to be iron deficient.

Sometimes it happens that an iron deficiency is detected, although enough iron-rich foods are consumed. This can be caused by a disturbance in the intestinal flora, which makes it difficult the absorption and utilization minerals. Therefore, a healthy intestinal flora is essential.

Symptoms of iron deficiency

In addition to the general symptoms of iron deficiency such as fatigue, lack of concentration, reduced performance, and susceptibility to infections, there are also specific symptoms that you can use to identify an iron deficiency. For example, when the corners of your mouth are dry or even tearing, when mucous membranes recede and when hair and nails are brittle. Sensitivity to cold, shortness of breath, headaches, and tachycardia can also be an indication of iron deficiency.

Why Treat Iron Deficiency Naturally?

In order to rule out serious organic causes, you should of course consult your family doctor before self-treatment and follow his recommendations. Nevertheless, natural and proven home remedies or, in the case of a mineral deficiency, a dietary adjustment can be very effective. Adjusting your diet also gives you the chance to get to the root of the problem and achieve a long-term, healthy change in diet.

Iron in food

The German Society for Nutrition recommends that adults between the ages of 19 and 51 take a daily amount of 15 mg (women) or 10 mg (men). Adolescents and pregnant and breastfeeding women have an increased daily requirement. After menopause, the daily requirement in women drops to the required daily amount for men. The recommended daily intake for both sexes from the age of 51 is 10 mg per day.

Furthermore, a mixed diet is recommended that contains 1 to 5 mg iron of animal origin (heme iron) and 5 to 15 mg iron of plant origin (non-heme iron). Heme iron is only found in meat and fish, dairy products provide non-heme iron. Studies with vegans show, however, that their iron levels are within the normal range, so it is also possible to meet the requirement of plant-based food, provided certain preparation and combination tips are followed, which you will find in the list below.

1. Include green leafy vegetables in your diet

Parsley, spinach, kale, nettle, chard, Jerusalem artichoke, black salsify, and all types of cabbage contain high amounts of iron. It is advisable to additionally treat leafy vegetables containing oxalic acid since freeze-drying or blanching can reduce the oxalic acid content. Oxalic acid is known to make iron absorption more difficult.

Dried herbs also have a higher iron content than fresh ones. For example, 100 grams of fresh parsley contain 6.2 mg of iron, dried parsley has a value of 97.8 mg per 100 grams. This means that dried parsley is one of the foods with the highest iron content of all, followed by dried mint (87.5 mg / 100 gram).

2. Season with cardamom

Cardamom is the absolute leader in the category of iron-rich foods. 100 grams of cardamom contain 100 mg of the mineral. Due to its intense taste, you cannot consume such large amounts of this spice, but it is a useful addition.

3. Soak legumes before cooking

Beans, lentils, and chickpeas are excellent sources of iron with 6 mg, 8 mg, and 6 mg per 100 grams of dry matter, respectively. However, the phytic acid they contain can impair absorption, so it is advisable to boil legumes overnight in plenty of cold water Soak and drain off the liquid the next day. Repeated soaking also reduces the phytic acid value.

4. Wholemeal bread and cereals as iron suppliers

Our daily bread also has an excellent iron content of 3.9 mg per 100 grams, insofar as the whole grain variant is consumed – thanks to its better composition of minerals and fiber, the iron contained can be better utilized than the iron in white bread.
In principle, all classic wholemeal flours (wheat, spelled, rye, buckwheat, oats, millet) and grains that are mainly grown abroad and imported into Germany (such as the superfood quinoa or amaranth) are very good suppliers of iron.

5. Nuts and seeds as iron suppliers

The same applies here: soak and allow to swell before consumption, then pour off the soaking liquid to reduce the phytic acid content. You should do this especially if you often eat nuts and seeds raw. In this way, you can be sure that you benefit as much as possible from the high iron content of these foods. Nuts and seeds have excellent iron reserves – in nature, these ensure that the seedling is optimally supplied as it grows into a plant. At the top of this category are pumpkin seeds (12.5 mg/100 grams), followed by sesame seeds (10.0 mg/100 grams), pistachios (7.3 mg/100 grams), and sunflower seeds (6.3 mg/100 grams). ).

6. Dried fruits as iron suppliers

Dried fruits also provide a lot of iron. For example figs (4.0 mg), plums (3.9 mg), raisins (3.5 mg), dates (3.0 mg), apricots (2.7 mg).

7. Red meat as a supplier of iron

Beef has about 2.6 mg of iron per 100 grams, pork has an iron content of 1.8 mg per 100 grams.

8. Improve iron absorption through targeted food combinations

The simultaneous consumption of iron-rich foods and vitamin C improves iron absorption. Coffee, cola and black tea make iron absorption more difficult. If you can’t do without them entirely, you should leave at least two hours between meals before and after meals.

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Spinach is Healthy: Nutrients and Iron Content

Spinach is very healthy – not only because of its iron content. Here’s everything you need to know about the nutrients in green leafy vegetables.

These nutrients make spinach healthy

Even natural sciences are not infallible. In 1890, the physiologist Gustav von Bunge determined the iron content of spinach to be 35 grams per 100 grams. However, he examined dried spinach. This is how the rumor came about that spinach was extraordinarily rich in iron. Because fresh spinach consists of 90 percent water and therefore only contains 3.5 milligrams of iron per 100 grams. However, this value is still high enough to make spinach an important source of iron. Nevertheless, spinach is very healthy.

According to Ingeborg Münzing-Ruef’s “Healthy Nutrition Course Book”, spinach contains several other vital vitamins in addition to iron, magnesium and zinc.

Spinach is rich in folic acid. This nutrient from the group of B vitamins is essential for cell maturation and cell division processes in your body.
Spinach is also rich in beta-carotene. Your body uses this to produce vitamin A, which is needed for cell renewal in the skin and mucous membranes. Carotenoids also have an antioxidant effect, which means that they protect your cells from free radicals.

Other vitamins in spinach include vitamin C and vitamin K.

healthy spinach: You should pay attention to that

Spinach is high in oxalic acid. This makes it harder for your body to absorb iron and other important nutrients. You can work around this problem with the following two options:
Blanch the spinach before cooking it. This reduces the oxalic acid content.
Calcium binds the oxalic acid in the stomach. That’s why it’s good to eat spinach with calcium-rich foods.
Some people are also critical of the nitrate content of spinach. Nitrate by itself is not particularly harmful to the adult body. However, the substance can convert to nitrite if you store the spinach incorrectly. Large amounts of nitrite are hazardous to health. That’s why some say you shouldn’t reheat spinach that’s already been cooked.

According to the BfR, the advantages of a diet rich in vegetables outweigh possible risks from slightly increased nitrate and nitrite levels. You should not do without spinach, but eat vegetables alternately.

Spinach is healthy

Conclusion: Spinach is healthy if you prepare it properly. And since the vegetables are in season from March to December, you can incorporate fresh spinach into your diet most of the year. Frozen spinach is also rich in healthy nutrients.

When buying, pay attention to organic quality – because conventional spinach is often contaminated with pesticide residues. When you cook spinach, don’t overheat it for too long.

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Tips and Home Remedies for Cleaning the Iron

You can easily clean your iron with simple home remedies. Because when the appliance is dirty, residues of grease and fibers are spread over your fresh laundry. We would therefore like to introduce you to tips and home remedies for cleaning your iron.

The iron has to work perfectly for ironing to make any sense. But after a while, dirt means that the iron no longer glides so well over the clothes. It is therefore important to clean the iron from time to time.

Dirt under the iron is harmful

Iron is often used. But rarely cleaned. Dirt can collect and damage the device and clothing. And even the iron test winners from 2021 have to be cleaned. Whether through clothing or fat residues. Detergent residues also damage the device. In addition, due to the high heat, the clothes can easily stick to the iron. In order to avoid all this, the perfect gliding property must be achieved. With the right tips, this is easy to implement. Also, note our article on ironing on holiday without an iron.

Cleaning with home remedies

A clean appliance is just one of many ironing tips for smooth laundry. Simple home remedies are sufficient for cleaning the iron. You can also use home remedies to help your device slide better. So you don’t need expensive and chemical means. In the following, we will show you how to remove dirt and ensure good lubricity.

1) Clean the iron with the lemon

Lemon as a home remedy is very popular. Because the citric acid smells good and is easy to use. Since the acid is fat-dissolving, you can use it to clean the underside of the iron. To do this, you need to heat up the iron slightly. Then put a bit of the citric acid on a cloth and rub the underside with it. The process should be repeated until all the dirt has really disappeared. Then clean the underside again with a cloth to remove any residue of the acid. Then the underside of the iron should shine like new.

2) Vinegar for cleaning

The household remedy vinegar is just as good as citric acid. However, use vinegar essence for this. It doesn’t smell very pleasant, but it’s very effective. So soak a cloth in vinegar and place the iron on it as if you were ironing. Then let it stand for about 10 minutes. To avoid a fire hazard, the iron should be off. Thus, the iron softens nicely. And after 10 minutes you can dry the floor with a dry cloth. This method is also great for getting your iron to glide smoothly.

3) Clean the iron with table salt

There is also the possibility to use salt as a home remedy. But you shouldn’t use that. Because although salt cleans the underside of the iron well, the layer can also be attacked. If you still want to try it, put a little table salt on a damp cloth. You can then rub the soleplate of the iron with it.

4) Baking soda to clean the iron

Many people also swear by the powerful baking soda in the home. And you can use it to clean your iron too. To do this, soak a cloth with a baking soda/water mixture. Then you can place the iron on the cloth and let the whole thing soak. But be careful, the plug should be pulled here too! However, since this process does not bring as much success as one is used to with baking powder, it is better not to use it.

5) Remove dirt with the glass-ceramic cleaner

Ironing tips are useful. And the tips for cleaning the iron are just as valuable. So we have another tip. For this, you need a glass-ceramic cleaner. Then spray a damp cloth with this and use it to clean the underside of your iron. Then just rub dry and the dirt is gone.

6) Candle wax for cleaning

If none of the available home remedies have helped so far, then try candle wax. But this one should be colorless. To do this, first, let your iron warm up. Then stroke the surface a few times with the candle wax. This should bond the dirt to the wax. Then you have to wipe everything clean. Also, note our article on removing candle wax in the household.

7) Lubricity through aluminum foil

Of course, choosing the right iron is important. Therefore, always pay attention to tips on buying household appliances. If you already have an iron and now want to improve the glide of your iron, take a piece of aluminum foil. Then run the hot iron over it a few times. This not only increases lubricity but also removes dirt.

Descaling an iron

Descaling an iron is very easy. Because with a vinegar rinse, descaling is uncomplicated. Accordingly, fill the tank of the iron with one part vinegar and two parts water. Then let the iron warm up. Then you can let it evaporate over a sink. To avoid this in general, you should always use a mixture of tap water and distilled water. Because lime basically has no chance. Also, read our tips for descaling the sink.

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Correct Ironing with the Iron Test Winner

Clever tips for easy ironing for smooth laundry at a glance. This way you can finish the laundry quickly and effectively and put an end to wrinkles. Learn how to iron properly now and get to know the best iron test, winners.

Ironing tips for beginners

It takes a few tricks and you can easily get smooth laundry. Therefore, our ironing tips will help you to use the iron and ironing board correctly. Do we also clarify the most important questions: iron at high or low temperatures? What can be ironed? Is there an ironing technique for shirts or jeans? And what am I even allowed to iron? Or which iron is the best? In this article, all questions will be answered.

Ironing tips for special materials

Fortunately, we have a variety of fabrics to choose from for our clothes. But that also means that we have to pay attention to the different fabrics and their care instructions and properties. The best way to find out if a garment can be ironed is to always look at the label sewn into the garment. We have also summarized the most important cases:

  1. Cotton and linen fabrics can usually be ironed at high temperatures.
  2. synthetic fibers such as B. nylon, viscose, and wool, usually show a crossed-out ironing symbol and should not be ironed.
  3. Women’s blouses and men’s shirts must be ironed while damp, with a steam iron, or by spraying them with water first. This method protects the material.
  4. Ironing delicate items such as wool or silk is more difficult. They should not be sprinkled with water or ironed with a steam iron. It is better to place silk or wool items between two damp household towels and then iron them, as this is the sensitive fibers.
  5. Be sure to iron difficult garments with embroidery and embellishments inside out. Place a kitchen towel between the clothes and the iron to protect them.
  6. When ironing dresses with hems, be careful to only iron the folded edge of the skirt hem, not the actual hem. This way you avoid the unsightly outline of the hem.
  7. Even professionals need 5 to 10 minutes per ironing shirt. It, therefore, makes sense to always iron shirts together with other shirts so that you can concentrate fully on the shirt.

The correct order of ironing

Selection by temperature: To avoid having to turn the iron up and down and wait for the right temperature, sort your laundry before ironing according to the necessary ironing temperature. Start with the delicate fabrics on low heat and then gradually increase the temperature for the more robust items.

Choosing by size: So that one part of the garment does not crumple again while you are ironing the other part, it makes sense to stick to the following sequence: All small, difficult parts such as the button placket, buttonhole placket, collar, cuffs, the tricky shoulder area, and the sleeves. Only then do you start ironing the larger parts of the garment, i.e. the chest and back areas.

General household tips for ironing

In addition to the information worth knowing about the right temperature and ironing tips for the respective fabrics, you should also heed other general ironing tips. Therefore, we have summarized other important tricks for smooth laundry for you:

1) save your back

Always protect your back when ironing. If you bend over while ironing, it is not good for your back and can lead to tension and severe back pain. If you iron standing up, you should adjust the height of the ironing board to hip height. This ensures a healthy posture.

2) Iron while damp

Always iron textiles while damp because once the laundry has completely dried it is much more difficult to iron. It is best if the laundry is still on the clothesline and is only slightly damp or clammy. The heavier and thicker the fabric, the more important it is to work with moisture. You can also spray the ironing pieces individually with water before ironing.

3) Use a steam iron

Using a steam iron saves on wetting the laundry. The necessary moisture, which is supposed to help us when ironing, comes out of the iron as steam. However, steam irons can give off too much moisture, then clothes need to be ironed much longer to get them dry again.

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Iron Shirts or Use Non-Iron Shirts?

Valuable tricks and instructions for ironing shirts and getting to know the advantages of non-iron shirts. Because men who work in an office know the tiresome problem. You need a freshly washed and ironed shirt every day. So here are the most important tips on getting shirts wrinkle-free.

Ironing shirts made easy

Strict dress codes apply in many cases in offices. In May, the media wrote about the case of a 27-year-old woman from London who refused to wear heels and was fired as a result. The dress code has since been revised. If that’s an understandable case – after all, high heels aren’t exactly comfortable for a receptionist who has to stand for hours – it’s a different story with shirts.

There is relatively little reason not to wear them in the office. The comfort of the worker could decrease in the summer when the temperatures in the office rooms are too high. In all other cases, the classic rule applies: men should wear a shirt – and it should be wrinkle-free, clean, and fresh.

Instructions for ironing shirts

Ironing properly needs to be learned and is a tiresome topic. Many are afraid of wrinkled shirts. Ironing wrinkled shirts is actually quite easy if you watch the video instructions. Nevertheless, it just takes time until you have your shirt wrinkle-free. A good iron is also crucial. Therefore you should inform yourself about the iron test winners.

Non-iron shirts make work easier

The weekly washing and ironing is quite exhausting, so the question arises: are non-iron shirts an alternative? Non-iron shirts are definitely a good option. Almost all shirts from Olymp are non-iron. However, you should know that after buying non-iron shirts, remember not to wash them all at the same time. Because the washing machine should not be filled with too much laundry. Otherwise, it can happen that the shirts get detergent stains. In addition, this leads to the very badly crumpled laundry, which does not exactly play into the cards of the non-iron shirts.

How are shirts non-iron?

It is a well-known fact that high-quality shirts are made of cotton. Anyone who owns sweaters, shirts and other products made of 100 percent cotton knows that they get very wrinkled after being washed in the washing machine. So how can these shirts be offered wrinkle-free?

Basically, the suppliers’ shirts are made non-iron through complex chemical processes, such as treatment with liquid ammonia. As with other products, a distinction is made between branded products and cheap shirts. Branded shirt manufacturers use more elaborate processes that produce better results. For example, they use what is known as wet crosslinking. During this process, an elastic bridge is created between the individual molecules of the cotton cellulose. This pulls the cotton taut after the wash. Synthetic resins are used for wet crosslinking. Also, note tips for ironing on vacation without an iron.

The difference between non-iron and easy-iron

Non-iron and easy-iron shirts are commercially available. The two products do not belong to the same category. Because you don’t actually have to iron the non-iron shirt, because the chemical processes ensure that the cotton fabrics automatically remain taut. On the other hand, the producers finish the easy-iron shirts with a dry cross-linking without ammonia. Because this procedure is easier and cheaper. This does not create the non-iron effect. Instead, these shirts are easier and quicker to iron.

Care for the non-iron shirt properly

Since non-iron shirts undergo numerous chemical processes, it is important to wash the product at least once after purchase. The manufacturer’s instructions must be taken into account so that the shirt is not damaged. The washing process should remove any chemical residue. You will also learn how to wash, iron, and care for silk.

  1. Wash temperatures may vary. Although the washing process is basically the same, the washing temperature is determined by the respective manufacturer.
  2. The removal of the collar stiffeners is important because this protects the collar points during the washing process. Some wish to wash the shirt unbuttoned or buttoned. But that is the individual to decide.
  3. Only put shirts with light laundry in the drum and do not fill it completely. Although this increases energy consumption, the shirts are not stressed and their lifespan increases.
  4. Do without optical brighteners, these are not necessary with proper cleaning.
  5. Choose a low and gentle spin cycle so as not to stress the material unnecessarily.
  6. Always hang up the laundry directly and pull the seams taut by hand so that the fabric can straighten out. Also, note tips for drying laundry properly.
  7. If small creases remain, there is no need to worry. As soon as you put the shirt on, these should go away with the heat radiating from your body.
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