36. INCREASE IRON
My young vegan friend, Elaine, worries that she may need to eat meat because her iron count is low. She isn’t sure it is possible for a plant-food diet to supply the iron the body needs.
Because Elaine told me her problem, I have done some research on the subject even though I have been a vegan for years and have never had a problem with my iron count.
After much study, I firmly believe a plant-food diet should provide sufficient iron. On the Internet site: Bembu, this statement is made: “There’s a misconception that vegans and vegetarians are more likely to suffer from iron deficiency than their meat-eating counterparts. In fact, vegetarians have tons of iron-rich options in the form of fruits, vegetables, beans, grains and more.”
Another statement comes from NutritionMD: “Although the myth persists that meat is a preferred iron source, a balanced vegetarian diet that includes legumes, fortified grains and green vegetables easily provides adequate iron. Studies have shown that the incidence of iron deficiency is not greater among individuals consuming a healthy vegetarian diet than among omnivores.”
Judging from that information and many other sites I read, Elaine doesn’t have to eat meat to keep her iron count up. She needs to choose plant food with high iron, plus practice a few other rules. Since vitamin C is necessary for iron absorption, she should add foods with high vitamin C to her diet daily, such as cantaloupe, pineapple, citrus fruits, kale, broccoli and berries. Cooking in iron pots contributes significantly to the iron content of foods.
Three other practices that help iron absorption are eight hours of sleep nightly, a daily dose of sunshine and an active exercise program.
It is vital to abstain from tea, coffee, chocolate and cola, because the caffeine and phenols they contain hinder iron absorption. Possibly one of our greatest contributors to low iron is our addiction to caffeine drinks. Two more culprits are dairy, with its casein, and eggs, which contain a certain protein, both of which prevent the body from using iron.
It is relatively easy to check the iron content of foods so Elaine can know if she is consuming the recommended daily allowance. For women in childbearing years, the RDA is 15 mg, because of the big drain on iron stores during the monthly cycle and pregnancy. Men and older women require only 10 mg, but iron is vital for everybody. It is present in all cells and is essential for transporting oxygen throughout the body.
There are three happenings that bring on anemia. The most common cause is loss of blood, which may be from surgery, childbirth or heavy menstrual bleeding. A faulty diet and destruction of red blood cells are the other causes. The most common symptom of anemia is fatigue and a lack of energy.
To help Elaine make wise choices in food selection, I have listed foods that are high in iron with the percent of the daily need they provide.
Legumes: 1 c lentils 37%, 1 c pinto beans 21%, 1 c black beans 20%, 1 c lima beans 25%, 1 c blackeyed peas 24%, 1 c soybeans 49%, 1/2 c tofu 19%.
Grains: 1 c brown rice 5%, 1 c oatmeal 16%, 1 slice ww bread 4%.
Vegetables: 1 c collard greens 12%, 1 potato w/ skin 18%, 1 c sundried tomatoes 27%, 1/2 c broccoli 2%, 1 c kale 6%, 1/2 c English peas 7%, 1 c cooked spinach 41%, 1 c beets 6%. 1/2 c Brussels sprouts 5%.
Fruits: 1/2 c raisins 9%, 1/4 c dried peaches 9%, 1/2 c dried apricots 8%, 1/2 c prunes 4%, 1 c prune juice 17%.
Nuts & Seeds: 1 oz pumpkin seeds 5%, 1/2 c sunflower seeds 20%, 1/4 c walnuts 5%.
Extras: 1 T blackstrap molasses 5%.
I hope this information will help Elaine increase her iron count and decrease her worries about anemia! Love, Grandma Donna
IRON-RICH LENTIL STEW
1 lb dried lentils
1/2 c raw brown rice
1 c chopped carrots
1 c chopped celery
1 c chopped green pepper
1 chopped onion
2 c sundried tomatoes
1 c natural tomato sauce
1 T molasses
1 1/2 t salt
1 t dried sweet basil
1/2 t dried sage
1/2 t dried thyme
1/4 t garlic powder
juice of 1/2 lemon
Wash and sort lentils, place in pot with 3 inches
water and cover. Turn down heat and simmer 30
minutes. Add rice and simmer 30 minutes more.
Add remaining ingredients except for lemon juice
and simmer another 15 minutes. Add lemon juice
just before serving.
IRON-RICH TAPIOCA FRUIT PUDDING
3 T tapioca
2 c coconut milk
2 sliced bananas
1/2 c dried peaches
1/2 c dried prunes
1/2 c chopped walnuts
Let tapioca stand in milk for 5 minutes, then cook
over medium heat, stirring constantly until boiling.
Remove from heat and cool. Stir in the fruit and nuts.
Chill and serve.