Best Plant-Based Foods to Help You Retain Iron

onegreenplanet.org
By Chelsea Debret

Eating a primarily plant-based diet has many incredible benefits including healthy weight loss and management, lower cholesterol and blood pressure, and even a reduced risk of cancer. With that said, one of the hurdles that plant-based dieters face, especially strict vegetarian and vegan practices, is a condition called anemia, in which “your blood does not carry enough oxygen to the rest of your body” due to insufficient iron levels.

For those that suffer from this condition, how do you continue to uphold your plant-based eating values, while also maintaining overall health? You’re in luck! There is a range of plant-based foods that help the human body retain iron and avoid anemia altogether.

What is Iron?

Hemoglobin, iron-rich proteins moving through the body

qimono/Pixabay

Let’s take a deep dive into what iron is and what it does for your body. In its basic form, iron is simply an essential mineral. Once absorbed, iron-rich proteins called hemoglobin attach to oxygen and are carried throughout the body. Via this transport vessel, iron is carried to tissues throughout the body producing energy (referred to as myoglobin), as well as playing a crucial role in removing carbon dioxide. Iron is also an incredibly important nutrient for brain development and overall growth of babies and children.

One misconception regarding iron is that the only reliable source is found in animal products such as “meat, seafood, and poultry.” The truth is that there are actually two types of iron that can be absorbed from food called heme and non-heme. While heme iron is meat-based, non-heme iron is said to be accountable for 85 to 90 percent of your total iron and can be absorbed via plant-based foods including “spinach and beans, grains that are enriched, like rice and bread, and some fortified cereals.”

The Relationship between Iron and Anemia

jarmoluk/Pixabay

First off, anemia isn’t relegated to plant-based dieters. In fact, anemia is the most common blood disorder in the United States affecting over three million people for a variety of reasons including pregnancy, infections, chronic diseases, and poor diet, to name just a few risk factors.

So, what exactly is anemia?

There are a handful of incredibly serious types of anemia including aplastic anemia, a rare bone marrow failure disorder; hemolytic anemia, when red blood cells are broken up and therefore unable to carry iron-rich protein to the necessary tissues; and sickle cell anemia, when hemoglobin protein is abnormal. The most common type of anemia is iron-deficiency anemia, which occurs “when you don’t have enough iron in your blood.” If you’re given a diagnosis of iron-deficiency anemia it means that you don’t have enough hemoglobin (those iron-rich proteins). Basically, your body lacks oxygen. People with anemia generally experience dizziness, shortness of breath and overall weakness, headaches, chest pain or irregular heartbeat, or less obvious symptoms such as cold hands or feet and pale skin.

Luckily, the human body is designed to self-regulate the appropriate levels of iron via absorption. If you’re looking to give your body a helping hand, the Recommended Dietary Allowances (RDA) for iron vary depending on age and gender. Women between the ages of 19 and 50 are recommended an intake of 18 milligrams, while a male over the age of 19 is recommended 8 milligrams.

Plant-Based Foods that Help Absorb and Retain Iron

Sponchia/Pixabay

It’s not just about an iron-rich diet. While you may stock up on those plant-based sources of iron, such as spinach and legumes, it’s also important to account for your body’s ability to absorb and retain the iron you’re consuming. Luckily, there are a few nutrients readily available in plant-based food products that help your body retain that essential iron!

Vitamin C

pasja1000/Pixabay

Vitamin C is an acid, more specifically an L-ascorbic acid, that is not produced by the human body and therefore must be consumed via diet or supplements. While vitamin C is popular for its immune boosting properties, this vitamin is oh so much more! Vitamin C is “required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters,” is part of protein metabolism, is an “essential component of connective tissue” and wound healing, and is also an antioxidant. It has also been shown to help the body absorb and retain iron by capturing the plant-based iron (non-heme), transforming it into a more absorption friendly form, and stores it for use.

While this may incline you to stock up on oranges, there are a host of vitamin C-rich plant-based foods that are lower in sugar content. These include dark green and leafy veggies such as kale, broccoli, Brussels sprouts, red and green bell peppers, chili peppers, melons, strawberries, and other citrus fruits. Try out a few of these vitamin C-rich recipes: Spicy Broccoli Pasta with Lemon Breadcrumb, Strawberry and Raspberry Jam, Dark Chocolate and Orange Pecan Loaf, or Sunflower Seeds and Brussels Sprouts Pesto.

Vitamin A and Beta Carotene

jackmac34/Pixabay

Vitamin A is not just one nutrient, but a “group of fat-soluble retinoids, including retinol, retinal, and retinyl esters.” Yet, when it comes to consumption via diet, there are only two forms of vitamin A: preformed vitamin A (retinol and retinyl ester) and provitamin A carotenoids. Vitamin A begins as beta-carotene, a red-orange pigment found in plants, which is then transformed into vitamin A when consumed. While it’s most widely-known as essential for healthy vision, vitamin A is also involved in immune function, cellular communication and growth, and reproduction, as well as the “formation and maintenance of the heart, lungs, kidneys, and other organs.” Recent studies have also illuminated a connection between vitamin A and the efficacy of iron. The Venezuelan Institute of Scientific Research discovered that vitamin A and beta-carotene actually enhanced the absorption on plant-based iron (non-heme), specifically from wheat (by 80 percent), rice (by 200 percent), and corn (by 140 percent).

When upping your plant-based sources of vitamin A and beta-carotene think orange and red foods such as carrots, sweet potatoes, spinach, squash, red peppers, apricots, and peaches. Vitamin A-rich recipes are plentiful for plant-based dieters including staples such as these Sriracha Sweet Potato Chips, salads like this Sweet Potato and Spinach Salad With Almond Dijon Vinaigrette, vegan burgers such as Roasted Red Pepper Chickpea Burger, and fruit-based desserts like Apricot Bars.

Supplements

stevepb/Pixabay

With all that goes on in your daily life, it’s often a challenge to fit all the necessary nutrients into your waking hours. This is where supplements become a great and quick source to get some of those essential vitamins that you may be lacking. If you’ve been diagnosed as anemia or on the verge of anemia, it’s a great idea to take iron supplements. With that said, you can also increase how efficient iron supplements are by integrating absorption and retention supplements such as such as this Garden of Life Non-GMO Vitamin C supplement, or this Bronson Vitamin A 10,000 IU Premium Non-GMO Formula.

With thousands of archived plant-based recipes, the Food Monster App makes it incredibly easy to incorporate those iron-absorbing foods! The app is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 10,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

https://www.onegreenplanet.org/natural-health/best-plant-based-foods-to-help-you-retain-iron/

Lead Image Source: Shutterstock

Advertisements

12 Best Homemade Cranberry Sauce Recipes for The Holidays

Love  Apples…Cherries…Cranberries…Cinnamon…Oranges…Pears…Strawberries… Find your favorite and spread on homemade bread for a Heavenly treat ❣

http://www.countryliving.com/food-drinks/g4951/best-homemade-cranberry-sauce-recipes/?

Take Action: Tell Your Senators to Oppose Exxon CEO Rex Tillerson for Secretary of State

Tillerson’s nomination is just one more example of how Trump’s government will put corporate profits and political favors above people and the planet.

Source: Take Action: Tell Your Senators to Oppose Exxon CEO Rex Tillerson for Secretary of State

Is It OK to Eat Honey, Royal Jelly, and Bee Pollen?

 

Leave the honey, royal jelly, and beeswax on the shelf. Vegan products can do all the same things while giving busy bees a break.

Source: Is It OK to Eat Honey, Royal Jelly, and Bee Pollen?

Vegan Ice Cream Flavors to Cool You Down This Summer

 

So many options, so little time. Yum!

Source: Vegan Ice Cream Flavors to Cool You Down This Summer

50 Vegan Products at Trader Joe’s | The Friendly Fig

image

                                              https://thefriendlyfig.com/2016/06/20/trader-joes-vegan-products/

Moscato Lemonade Recipe

image

Moscato Lemonade
posted by Katie on May 5, 2015 2 comments »

This post brought to you by Gallo Family Vineyards. The content and opinions expressed below are that of Katie’s Cucina.
Moscato Lemonade using @GalloFamily Moscato! #MoscatoDay
Get ready for your new go-to summer drink. Seriously I’m in love with this easy recipe for Moscato Lemonade! It’s not too sweet and not too tart and in my opinion just perfect! Light and refreshing and perfect for sipping on a hot summers day. I sliced a lemon and rinsed some fresh raspberries to go in the lemonade. If you wanted to get crazy you could muddle the raspberries and make a raspberry moscato lemonade.

image

Moscato Lemonade using @GalloFamily Moscato! #MoscatoDay
Gallo Family invited me to host a Moscato tasting party in honor of National Moscato day. Four years ago, they established the holiday to celebrate the deliciously sweet wine varietal that has everyone talking. Bursting with sweet flavors of peach, honey, and ripe citrus, Gallo Family Vineyards Moscato is a deliciously sweet wine that you’re sure to love. We invited a few of our friends over to enjoy the three different varieties of moscato they produce. As well as enjoy my delicious recipe for Moscato Lemonade. I also served up a few appetizers to balance out the tasting!
Gallo Family Moscatos #MoscatoDay
Let’s talk about the three different types of Moscato.
undefined

image

  1. WHITE MOSCATO BURSTS WITH FRUIT FLAVORS– Delightfully sweet, this white wine is often simply referred to as “Moscato”. Hints of peach, honey, and ripe citrus make this a refreshing sunny day beverage. We suggest serving chilled to bring out the grape’s full taste. Consider a spring lemonade mix when hosting a pool party or backyard barbecue. For dinner, pair with spicy Asian takeout or Mexican dishes. If dessert is your family’s style you cannot go wrong with this vino. 2. SPICE UP THE NIGHT WITH A GLASS OF RED MOSCATO– If you’re looking for a medium bodied red, never fear. Red Moscato maintains peach and citrus elements with a bright berry finish. We think of this as our “cheese and wine” pairing, and if you are on the same page as us definitely try it with a Gorgonzola. Just like its sister varieties, Red Moscato is great for spicy foods and is best served chilled. 3. PINK MOSCATO WILL ROSE TINT ANY MEAL- There’s always someone who’s a little different in every family. Our Pink Moscato is just that – a bit different. It share’s the fruit flavors of white and red, but adds a hint of berry and orange. For when you’re feeling fun and fancy free, this rose-colored wine is best served cool. Pair it with your favorite ice cream sundae for a delicious and sweet treat.
    Moscato Lemonade 3
    The Gallo Family Vineyards collection of wines offers a variety of fruit-forward, approachable styles at affordable prices, including: Moscato, Chardonnay, Cabernet Sauvignon, Merlot, Pink Moscato, White Zinfandel, Sauvignon Blanc, Pinot Grigio, Pinot Noir, Red Moscato, White Merlot, Sweet Red, Hearty Burgundy, Sweet White Blend and Riesling. (Suggested retail price: $4.99 for 750-ml bottles, $8.99 for 1.5-liter bottles, $5.99 for 187-mL four-pack.) Use Store Locator Tool the to find Gallo Family Vineyards collection near you!
    Moscato Lemonade 4
    Everyone had a great time at our Moscato tasting and enjoyed the Moscato Lemonade. I hope you’ll consider hosting your own Moscato party on Moscato Day with Gallo Family Vineyards Moscato as your beverage of choice! Or of course make my refreshing Moscato Lemonade recipe.
    Moscato Lemonade 2

image

Print Recipe
Moscato Lemonade

Yield: 6

Prep Time: 5 minutes

Total Time: 5 minutes
Ingredients:

1 bottle Gallo Family Moscato
3 cups Simply Lemonade
1 lemon, sliced
1/2 cup fresh raspberries
Ice for serving

Directions:

In a large pitcher combine Gallo Family Moscato with 3 cups simply lemonade. Add in half the sliced lemons and raspberries. Mix well.
Place ice in glasses. Pour moscato lemonade in each glass and garnish with lemon and raspberries. Enjoy immediately.

Katie Original Recipe

Serbia: 30 Shelter Dogs Without Food Now For A Few Days; Some Ready For Adoption. Can You Help Please ?

Serbian Animals Voice (SAV)

Serbian Flag

Donations for food:

https://www.youcaring.com/lina-s-dogs-529373

—————————————–

https://www.facebook.com/groups/242713556066360/

Message:

Lina’s animal rescue in Coka, Serbia has tried desperately to keep her shelter open despite lack of funding.

There are approx 30 dogs being cared for and they have been without food now for a few days.

FIVE of these dogs are READY FOR TRAVEL to be adopted ( all required testing, vaccines, certificates are completed).

Due to lack of funding and the recent loss of electricity ( and no help in sight) the founder is struggling to find a solution and may end up opening the gates in the hopes that these dogs may have a better chance on the streets.

I have been a dedicated supporter for approx 2 years and have been impressed with the dedication, knowledge, high level of integrity and enormous level of care given to these unfortunate animals.

Is there ANYTHING you can do to help?

Here…

View original post 16 more words

MFA’s Guide to Eating Vegan at Panera Bread – ChooseVeg.com

PaneraCover-2

So, A Vegan Walks Into Panera Bread…
by Sarah Von Alt – March 3, 2016
If you’re new to vegan eating, finding things to eat when you’re on the road or short on time can sometimes feel overwhelming.

Luckily, many of your favorite chains offer delicious plant-based options. Here are some of our favorite vegan offerings at Panera Bread:

• Blueberry Pomegranate Smoothie

This sweet treat is loaded with pomegranate and beet juices, coconut milk, chia seeds, and fresh blueberries!

• Steel Cut Oatmeal With Strawberries and Pecans

The name says it all.

• Vegetarian Black Bean Soup

This soup of savory black beans simmered with veggies and spices is seriously good and can be served in a bread bowl!

• Chicken Soba Noodle Salad With Peanut Sauce

Wow! With savory soba noodles, Napa cabbage, spinach, and cilantro tossed in orange miso dressing, this bowl is divine.

*Don’t forget to skip the chicken!

• Mediterranean Veggie Sandwich

This sandwich comes with cilantro jalapeño hummus and is packed with fresh veggies, including sweet peppadew peppers.

*Hold the feta and swap the bread for sourdough, ciabatta, or a French baguette!

• Classic Salad

Looking for something a little lighter? Try this simple salad of mixed greens, romaine, tomato, cucumber, and red onion served with balsamic vinaigrette.

• Vegetarian Garden Vegetable Soup

Served Monday, Wednesday, and Friday, this tomato broth-based soup is loaded with sliced zucchini, yellow beans, cauliflower, Swiss chard, barley, and more.

*Don’t forget to pass on the pesto.

• Mediterranean Quinoa Salad With Almonds

This refreshing mix of kale, cucumbers, quinoa, toasted almonds, Kalamata olives, and more comes tossed in a flavorful Greek dressing.


Pushing for more animal-friendly menu options is a great way to make vegan eating easier for you and the millions of Americans who are moving away from meat.


http://www.chooseveg.com/so-a-vegan-walks-into-panera-bread

50 Vegan Recipes for Super Bowl 50 (Photos Videos)

Whether or not you’re a sports fan, you can still participate in the pre-game, halftime, and post-game football festivities with this vegan game-day grub.

Source: 50 Vegan Recipes for Super Bowl 50 (Photos Videos)

SIGN: Demand the presidential candidates tell us where they stand on GMO labeling

http://www.grassrootsforchange.com/GMO-labeling?utm_source=or2k&utm_medium=email&utm_campaign=gmo

Petition · McDonald’s: It’s Time For A Healthy, Meatless Option · Change.org

https://www.change.org/p/mcdonald-s-it-s-time-for-a-healthy-meatless-option#petition-letter

Petition update · Wendy’s is testing a veggie burger in three states. · Change.org

https://www.change.org/p/mcdonald-s-it-s-time-for-a-healthy-meatless-option/u/14869966?tk=Iowqd6XovwKn_XKOij7a4cEHh-NB9RY1xZmyfx8Szzs&utm_source=petition_update&utm_medium=email

The Great Vegan Dessert Challenge!

Calling all aspiring chefs: show off your culinary skills while helping animals by entering PETA India’s Great Vegan Dessert Challenge.

Source: The Great Vegan Dessert Challenge!

Three Easy Ways You Can Help Wildlife This Holiday Season

Emilio Cogliani

WildCare’s Wildlife Hospital treats nearly 4,000 ill, injured and orphaned wild animal patients from over 200 species every year. In our hospital, we see too many animals injured in avoidable ways, including animals admitted with injuries and issues resulting from the holidays.

Below are three easy ways you can keep the holidays safe for wildlife!

Feeding ducks. WildCare photo by Susan Miller1. Don’t Feed Holiday Treats to Wildlife

Although it may be tempting to share your carbohydrate-rich treats with the animals like ducks or other animals that enjoy them so much, you’re not helping the animals by feeding them.

Like human children offered candy instead of vegetables, birds that eat bread fill up on calories with no nutritional benefit. This leads to obesity (in birds too!), and poor nutrition that can cause potentially-fatal metabolic health problems.

Deer in the back yard. WildCare photo by Barbara Wong
Deer love corn and other treats, but like ducks, they will fill up on this poor-nutrition food and ignore the…

View original post 463 more words

5 Ways to Increase Your Vitamin D Intake | Vegan Food | Living | PETA

5 Ways to Increase Your Vitamin D Intake | Vegan Food | Living | PETA.

Unexpected Vegan Goodies From Trader Joe’s | Lifestyle | peta2.com

Unexpected Vegan Goodies From Trader Joe’s | Lifestyle | peta2.com.

Urge Live Earth to Offer Only Eco-Friendly Vegan Food | Action Alerts | Actions | PETA

Urge Live Earth to Offer Only Eco-Friendly Vegan Food | Action Alerts | Actions | PETA.

20 Everyday Superfoods You Should add to Your Grocery List NOW!

Why These Former Burger King and Pepsi Execs Ditched Meat To Bet on Plant-Based Protein | One Green Planet

Life or Lunch?

Sweet-Earth-Natural-Foods-1200x800I sensed it the moment I stepped inside Sweet Earth Natural Food’s 35,000 square foot facility in Moss Landing, California. It was almost instant, undeniable and omnipresent. I’m not referring to the smell of spicy hickory and sage smoked “Benevolent Bacon” and burritos lingering in the air (although, that was great too). What I’m talking about is a positive vibe that encapsulates the place and the people that work there. I wondered, was it the quintessential California location? After all, Sweet Earth is located along an idyllic stretch of Highway One on the California central coast, one of the most abundant agricultural regions in the world, with the crashing waves of the Pacific Ocean merely a stone’s throw away.

Or was there more to it?

sweet earth3Sweet Earth’s website proclaims that the most important ingredients are ones they don’t list on the package, “sweet vibes,” “rolling surf,” and “pure…

View original post 1,304 more words

5 Amazing Health Benefits of Cinnamon

TIME

Cinnamon is one of my feel-good foods. The scent reminds me of fall, my favorite time of year, and brings back memories of making apple pies with my mom, and celebrating the holidays.

While I’ve always been a fan of its flavor and aroma, as a nutritionist, I’m also thrilled to spread the news about cinnamon’s health benefits. For example, one teaspoon of cinnamon packs as much antioxidant potency as a half cup of blueberries, and cinnamon’s natural antimicrobial properties have been shown to fight strains of E. coli, as well as Candida yeast. Also, while technically not sweet, “sweet spices” like cinnamon, nutmeg, and ginger have been shown to boost satiety and mimic sweetness, which allows you to cut back on sugar in nearly anything, from your morning cup of joe to a batch of homemade muffins.

HEALTH.COM:20 Filling Foods That Help You Lose…

View original post 885 more words

Are we running out of chocolate & wine? 4 luxury food shortage scares

Global News

TORONTO – Two major chocolate manufacturers claim that the world is at risk of facing a chocolate shortage.

Bloomberg reported that Mars Inc. and Barry Callebaut AG (BARN), the world’s largest chocolate maker, predict that by 2030, the global demand for cocoa will outpace supply.

“Because of disease, drought, rapacious new markets and the displacement of cacao by more-productive crops such as corn and rubber, demand is expected to outstrip supply by an additional 1 million tons every decade for the foreseeable future,” said the report.

READ MORE: UN climate panel says hotter world means less food, higher costs

Similar predictions have been made in previous years. In 2010, John Mason, the executive director and founder of the Ghana-based Nature Conservation Research Council said that in 20 years, chocolate will be like caviar as “it will become so rare and so expensive that the average Joe just won’t be able to afford it.”

View original post 700 more words

Where Does Our Chocolate Come From?

The world may be running out of chocolate

myfox8.com

The world’s biggest chocolate maker says the world is running out of chocolate.

The Washington Post reported that chocolate maker Mars, Inc. said that chocolate deficits are becoming the norm.

This means that the world is eating more chocolate than they can produce. The company reportedly said they expect the deficits to grow.

“Already, we are in the midst of what could be the longest streak of consecutive chocolate deficits in more than 50 years,” The Washington Post reported.

More than 70 percent of the world’s cocoa is produced in West Africa, a region that has greatly decreased production, according to the report.

In addition, chocolate sales keep growing around the world, especially in China, according to the report.

Read full story: The Washington Post

View original post

Grape seed extract effective against aggressive colorectal cancer

ClinicalNews.Org

As colorectal cancer gets more aggressive, treatment with grape seed extract is even more effective

By Garth Sundem in In the Lab · January 16, 2013

When the going gets tough, grape seed extract gets going: A University of Colorado Cancer Center study recently published in the journal Cancer Letters shows that the more advanced are colorectal cancer cells, the more GSE inhibits their growth and survival. On the other end of the disease spectrum, GSE leaves healthy cells alone entirely.

“We’ve known for quite a while that the bioactive compounds in grape seed extract selectively target many types of cancer cells. This study shows that many of the same mutations that allow colorectal cancer cells to metastasize and survive traditional therapies make them especially sensitive to treatment with GSE,” says Molly Derry, doctoral candidate in the lab of Rajesh Agarwal, PhD, investigator at the CU Cancer Center and professor…

View original post 326 more words

6 Simple Ways to Eat More Fiber

Paper to Use

Eating enough fiber is essential for helping to promote your digestion, improve your blood sugar levels, control weight and prevent chronic diseases, such as diabetes and heart disease. So, fiber is so important to good health, but the truth is that most Americans get less than half the recommended daily amount of fiber. Experts recommend 25 grams per day for women and 38 grams for men daily, while the average American consumes only around 15 grams. How to add more fiber to your diet? Here are some simple guides:1. Eating more plant foods, including fruits, vegetables and whole grains. This is one of the healthiest ways and the most recommended method to get your fiber, as these foods also provide the essential nutrients your body needs. The Huffington Post Canada listed 14 high-fiber foods:
Apples
Pears
Parsnip
Broccoli
Brussels Sprouts
Carrots
Spinach
Whole Grains
Quinoa
Amaranth
Legumes
Beans
Flax Seeds

View original post 184 more words

Should meat be a luxury?

Should meat be a luxury?.

8 Salt-Free Flavor Boosters

TIME

By now, you probably already know that overdoing it on sodium can lead to high blood pressure and up your risk for stroke. But giving up salt can be tough. One way to slash your intake right away is to check labels on processed foods, and avoid fast food restaurants, the menus of which are often chock full of sodium bomb after sodium bomb. But you can also chip away at your salty total with a little bit of kitchen creativity. Many recipes rely on salt as a way to improve the aroma, reduce bitterness, and balance out the flavors of a dish. But real food whizzes know there are plenty of substitutes that add just as much flavor—and provide some health benefits, too.

HEALTH.COM:13 Foods That Are Saltier Than You Realized

We went to a few of our favorite chefs as well as some registered dietitians to find…

View original post 788 more words

CA School to Become First Vegan School in the Country | Ecorazzi

Life or Lunch?

veganschool-592x399The United States will have its first ever all vegan school in 2015.

MUSE School CA was founded by environmental activist Suzy Amis Cameron (aka wife of James Cameron) and her sister Rebecca Amis back in 2006. Since then, kids have been encouraged to “live consciously within themselves” and with solar panels across the school, classrooms built with recycled materials and 160 raised boxes for planting produce on site, the school has been doing the same. Now, getting rid of meat for good is the next eco-friendly move.

“Each year since I’ve been here, we’ve eliminated one or two days of meat to the point where now we’re just serving one meat meal a week,” said Kayla Webb, who started working at the school three years ago when it served organic meat at lunch for students and staff every day of the week. “Starting next year, it’s going to…

View original post 344 more words

How to Tell What’s in Your Food in Seconds