Above: I thought it was mint. It tasted like oregano. When you're primarily
eating plants, everything in the yard starts to look edible.
Meat-eaters often grill me on vegetarian nutrition. So, here's the 411 on IRON, which your body needs to support proper blood health. How's your iron intake?
|7 to 12 months||11||11||N/A||N/A|
|1 to 3 years||7||7||N/A||N/A|
|4 to 8 years||10||10||N/A||N/A|
|9 to 13 years||8||8||N/A||N/A|
|14 to 18 years||11||15||27||10|
|19 to 50 years||8||18||27||9|
While flesh and organ meat are tremendous sources for iron, there are more than ample plant-based options. The National Institutes of Health recommend:
|Ready-to-eat cereal, 100% iron fortified, ¾ cup||18.0||100|
|Oatmeal, instant, fortified, prepared with water, 1 cup||10.0||60|
|Soybeans, mature, boiled, 1 cup||8.8||50|
|Lentils, boiled, 1 cup||6.6||35|
|Beans, kidney, mature, boiled, 1 cup||5.2||25|
|Beans, lima, large, mature, boiled, 1 cup||4.5||25|
|Beans, navy, mature, boiled, 1 cup||4.5||25|
|Ready-to-eat cereal, 25% iron fortified, ¾ cup||4.5||25|
|Beans, black, mature, boiled, 1 cup||3.6||20|
|Beans, pinto, mature, boiled, 1 cup||3.6||20|
|Molasses, blackstrap, 1 tablespoon||3.5||20|
|Tofu, raw, firm, ½ cup||3.4||20|
|Spinach, boiled, drained, ½ cup||3.2||20|
|Spinach, canned, drained solids ½ cup||2.5||10|
|Black-eyed peas (cowpeas), boiled, 1 cup||1.8||10|
|Spinach, frozen, chopped, boiled ½ cup||1.9||10|
|Grits, white, enriched, quick, prepared with water, 1 cup||1.5||8|
|Raisins, seedless, packed, ½ cup||1.5||8|
|Whole wheat bread, 1 slice||0.9||6|
|White bread, enriched, 1 slice||0.9||6|
But don't forget about: spirulina (1 tsp): 5 mg, pumpkin seeds (1 ounce): 4.2 mg, quinoa (4 ounces): 4 mg, tomato paste (4 ounces): 3.9 mg, white beans (1/2 cup) 3.9 mg, dried peaches (6 halves): 3.1 mg, prune juice (8 ounces): 3 mg. Look at the plethora of options. Easy, diverse, and cruelty-free.
Here are some tips to get the most iron out of your food:
- Eat iron-rich foods along with foods that contain vitamin C, which helps the body absorb the iron.
- Tea and coffee contains compounds called polyphenols, which can bind with iron making it harder for our bodies to absorb it.
- Calcium also hinders the absorption of iron; avoid high-calcium foods for a half hour before or after eating iron-rich foods.
- Cook in iron pots. The acid in foods seems to pull some of the iron out of the cast-iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot can increase the iron content of the brew more than ten-fold. Cooking foods containing other acids, such as vinegar, red wine, lemon or lime juice, in an iron pot can also increase the iron content of the final mixture.