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Remember the Geritol commercials that talked about feeling tired and exhausted due to iron-poor blood? It’s still true today, primarily among women due to the loss of iron during our menstrual cycle. Foods high in iron such as egg yolks and red meat have a bad rap due to their fat and cholesterol content, yet play an important role in preventing anemia.

In the best of circumstances iron isn’t well absorbed, which means that we need to double our efforts to get enough of this essential mineral that plays an important role in transporting oxygen throughout our body. Heme iron is present in animal products such as meat and chicken, and is better absorbed than the non-heme iron found in plants. Both heme and non-heme iron contribute to our diet and combining both sources in our daily food sources is an excellent strategy.

Gloria Tsang, RD at Healthcastle.com has wonderful information and suggestions for adding iron-rich foods to your diet, plus ways to increase the absorption of the iron in these foods. Enjoy a tossed salad made with a variety of dark-green leafy vegetables, sliced lean sirloin, pumpkin seeds and edamame for an iron-boosting and healthy meal.

Potatoes have a bad rap, and it’s not their fault. It’s how we cook potatoes that make them a less healthy choice, not the potato itself.

Consider these nutrition bonuses from white potatoes:

-          Contain almost half the daily requirement for vitamin C; that’s more vitamin C than one sweet potato

-          One of the best sources of potassium and fiber in the produce section

-          A good source of iron, calcium, and vitamin B6

-          Only 110 calories in one medium potato

Eat the skin along with the insides of the potato, and you’ll get 4 grams of fiber and 620 grams of potassium. Consuming less sodium and more potassium is one of the best ways to lower blood pressure. Potatoes are also a source of resistant starch, a type of fiber that helps protect your colon and decreases insulin resistance.

Potatoes are a healthy choice for what they don’t contain:  saturated fat, trans fats, cholesterol or sodium. To preserve the nutrients in potatoes, microwave or bake instead of boiling – and eat the skin.  Try these simple tips to enjoy potatoes as part of a healthy diet:

-          Top a baked potato with fat-free plain Greek yogurt instead of sour cream or butter

-          Roast pieces of chopped potato with garlic and rosemary; drizzle with olive oil

-          Make loaded baked potatoes with salsa, chopped onion and olives, and shredded low-fat cheddar cheese

-          Microwave a potato, cut in half, and top with your favorite chili for a complete meal