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Add these foods in to reach a healthy weight (part two)

In the previous post, we talked about the important role that magnesium and phosphorous play in maintaining or reaching a healthy weight.

Today, let's look at two additional key nutrients that will help you be your best.


One of iron's most important roles is to make hemoglobin, the protein that carries oxygen found in red blood cells.

When your iron is low, you may notice fatigue and lack of energy that doesn't allow you to complete your normal daily activities.

Research finds a link between obesity and iron deficiency. When iron is restored to normal levels, weight loss is often a result.

Get enough iron in your diet with these foods:

Beef liver, chicken, turkey, tuna, chickpeas, lentils, kidney beans, tomatoes, spinach, cashews, potatoes, raisins, and broccoli

Note that Vitamin C is necessary to absorb iron, so include fruit and vegetables with your meat or beans to full absorb the iron, especially things like spinach, broccoli, cauliflower, kale, tomatoes, oranges, red peppers, berries, kiwi or mango.

(Another tip- cook in cast iron pans and you will absorb a bit more iron into your food!)


Zinc is another under appreciated mineral. One of the most powerful impacts of zinc in your body is that it helps to block inflammation.

Inflammation is at the root of all disease.Inflammation is also the cause of pain and discomfort, forcing many people to be sedentary.

Having adequate zinc levels will improve your body's ability to fight off disease and feel healthy and strong to stay active for the long term.

Foods to focus on:

Lamb, chicken, grass fed beef, pumpkin seeds, mushrooms, chickpeas and spinach.

A balanced diet rich in high quality protein, beans, lentils and vegetables and fruit is a great way to boost your nutrient intake as well as a pharmaceutical grade multi vitamin with bio-available iron.

The third and final part of this series looks at the fresh herbs we should all be eating for their health and weight benefits!

Which of these foods are you eating on a regular basis?

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