28d • Food is Medicine
🧠 IRON 101: Why It Matters
🥄 “What should I eat for breakfast to avoid being low in iron?”
This gem of a question came from community member —and it sparked a whole iron-rich brainstorm. Let’s dig in.
🧠 Why It Matters
Iron helps your body make hemoglobin, the protein in red blood cells that carries oxygen. Without enough, you might feel:
- Tired or foggy
- Pale or dizzy
- Low on energy, even after a full night’s sleep
There are two types of iron:
- Heme iron (from animal sources): easier to absorb
- Non-heme iron (from plants): needs vitamin C to be absorbed well
🍳 Iron-Rich Breakfast All-Stars
Animal-based (heme):
- Eggs (especially yolks)
- Chicken or turkey sausage
- Liver (if you’re feeling brave!)
Plant-based (non-heme):
- Spinach, kale, collards
- Lentils, tofu, tempeh
- Fortified oats and cereals
- Pumpkin seeds, chia, almonds
- Dried apricots, raisins, prunes
Vitamin C boosters (to help absorb plant-based iron):
- Oranges, strawberries, kiwi
- Bell peppers, tomatoes
☕ Heads up: Coffee and tea can block iron absorption. Try to wait an hour after eating before sipping.
🥗 Gilly-Inspired Recipe: Iron Power Bowl
Spinach & Feta Omelette + Citrus Quinoa
🧾 Ingredients:
- 2 eggs + 1 yolk
- 1 cup sautéed spinach
- 2 tbsp crumbled feta
- ½ cup cooked quinoa
- 1 tbsp pumpkin seeds
- ½ orange, segmented
- Olive oil, salt, pepper, parsley
🔥 Directions:
1. Whisk eggs and cook in olive oil.
2. Add spinach and feta, fold into an omelette.
3. Serve with quinoa topped with orange slices and pumpkin seeds.
4. Sprinkle parsley and enjoy with a glass of OJ.
This combo delivers iron, vitamin C, protein, and flavor in one energizing plate.
💬 Now it’s your turn!
Drop your favorite iron-boosting breakfast hack below. Let’s help Gilly build a whole Iron Menu—one delicious idea at a time. 🧡💪
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🧠 IRON 101: Why It Matters
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