If you notice that you have yellowing of the skin and whites of the eyes and you haven’t been handling yellow food dye lately, you could be manifesting what is known as “jaundice.” To get a proper diagnosis, you need to see a healthcare professional. Once they determine the cause of the jaundice, he or she will give you a plan to treat the cause.
Medical News Today says that often times, jaundice does not need to be treated. Once the underlying condition is discovered and properly treated, the jaundice will disappear on its own. If your jaundice is caused by iron deficiency, though, here are 7 iron-rich foods that you should consider working into your diet to help treat your deficiency naturally.
1. Soybeans. One of the top sources of iron is soybeans. Healthline states that 1 cup of soybeans has 8.8 mg of iron in it. For vegans, this is great news as you can use soybeans as a meat substitute. You can make soybean burgers from 1/4 cup tamari; 3 cups cooked or canned soybeans, rinsed and drained if canned; 1/4 cup sunflower oil; 1/4 teaspoon cayenne; and 2 large cloves garlic, minced. Place these in a food processor and blend until smooth. In a mixing bowl, place the mixture from the food processor and add 1/2 cup grated carrots; 1 stalk celery, finely chopped; 1 medium onion, finely chopped; 1/2 green bell pepper, finely chopped; 2 1/2 cups cooked millet; and 2 cups quick rolled oats. Once it’s all thoroughly mixed, form it into patties and cook them in a skillet.
2. Lentils. Healthline also recommends lentils as a great source of iron, with 6.6 mg of iron for one cup of cooked lentils. For an easy lentil soup, combine 1 carrot, 1 celery, and 1/2 a yellow onion all chopped into a crockpot. Add 1 clove of garlic, minced. Pour in 14.5 ounces of chicken broth and 3/4 cup of cooked lentils. For an extra flavor boost, add 2 teaspoons of red wine. Put all of this in at the start of the day and let it cook.
3. Green, leafy veggies. If you want to boost your meal by adding some iron-rich vegetables, Healthline says to capitalize on green, leafy ones. One cup of cooked green, leafy vegetables will yield somewhere between 2.5 to 6.4 mg of iron. You can even add some seasoned rice vinegar to make them taste good.
4. White rice. Great for making side dishes, white rice will give you 7.97 mg of iron per 1 cup of white rice, according to Women’s Health. You can eat this plain or make a dessert from it. For arroz con leche, cook 1 cup uncooked white rice. Once it’s done, add 2 cups unsweetened almond milk, 2 tablespoons raisins, 1/4 cup sugar, 1/4 teaspoon cinnamon and 1 teaspoon vanilla extract.
5. Oysters. Women’s Health gives you a great pearl of wisdom when it comes to oysters. Three ounces will give you 5.9 mg of iron. Oysters on a half-shell, here you come!
6. Liver. Although liver isn’t thought of as healthy for people, WebMDpoints out that a 3-ounce serving of beef or chicken liver will get you 3.5 mg of iron. For those who love liver, this is a great excuse for eating it!
7. Beef. WebMD shares that beef is also a great source, coming in at 2.1 mg for a 3-ounce serving. With beef you can grill it, make hamburgers or use it in a stew. The options are endless.
If you need more iron in your diet, you don’t have to resort to supplements. You can incorporate it into your food. To get more out of what you eat, WebMD reminds people to avoid consuming calcium-rich foods with iron-rich ones as it interferes with absorption.
Also, combining foods rich in vitamin C with iron-rich ones will help with absorption. These are great ways to help treat your iron-deficiency naturally!