4 Shares

Did you know that these days most people are low in iron? In this episode, Jen talks about the signs of low iron, what can impact your absorption of it and how you can make sure you get enough iron-rich foods in your diet, including great plant-based options for vegetarians.

Did you enjoy the podcast today? Please let me know by leaving a review on Apple Podcasts. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.

SHOWNOTES

Did you know that these days most people are low in iron? Today we’re talking about how to keep your iron levels happy. If you’re vegan or a vegetarian, this episode is particularly important.

What are the signs of iron deficiency or anaemia?

Extreme fatigue
Weakness
Pale skin
Chest pain, fast heartbeat or shortness of breath
Headache, dizziness or lightheadedness
Cold hands and feet
Inflammation or soreness of your tongue
Brittle nails

How much iron do you need?

8.7mg a day for men over 18
14.8mg a day for women aged 19 -50
8.7mg a day for women over 50

How you absorb iron and what gets in the way

You absorb 10-15% of the iron from foods. Vitamin C will increase the absorption of non-heme iron by as much as 85%.

Tannins, oxalates, polyphenols, and phytates found in tea and coffee can reduce the absorption of non-heme iron by up to 65%. Black tea reduces absorption more than green tea and coffee. Check out Episode #11 for more on this. What is heme iron?

Heme iron vs non-heme iron

Non-heme iron comes from plant foods; heme iron comes from animal foods
The body can better regulate the absorption of non-heme iron, helping to protect against toxic effects

How to get more iron in your diet (vegetarian and vegan friendly)

Spinach

Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants.

Broccoli

One serving of broccoli provides ONLY 6% of the DV for iron and is very high in vitamins C, K, and folate.

More Green Leafy Vegetables

22% DV per cup of cooked Swiss chard / Silverbeet
15% DV per cup of cooked beet greens
14% DV per cup of cooked Scotch (curly) kale

Lentils

One cup (198 grams) of cooked lentils provides 37% of the DV for iron.

Pumpkin Seeds

Pumpkin seeds provide 2.5mg per cup.

More Seeds

23% DV per oz of sesame seeds
13% DV per oz of hemp seeds
12% DV per oz of chia seeds
9% DV per oz of dry-roasted cashews
9% DV per oz of flax seeds
8% DV per oz of sunflower seeds
6% DV per oz of almonds

Tofu non-GMO

Tofu provides 19% of the DV for iron per serving and is rich in protein and minerals.

49% DV per cup of soybeans
37% DV per cup of lentils
29% DV per cup of kidney beans
26% DV per cup of garbanzo beans (chickpeas)
25% DV per cup of lima beans
24% DV per cup of navy beans
20% DV per cup of black beans
20% DV per cup of pinto beans
20% DV per cup of black-eyed peas

Dried Apricots

Dried apricots are 7.5mg per cup. They need to be the shrivelled-up ones though and not the plump dried apricots. Plump dried fruit is full of sulphur.

More Dried Fruit

36% DV per cup of dried peaches
26% DV per cup of dried prunes
17% DV per cup of dried figs
17% DV per cup of dried raisins
7% DV per cup of dried apples

Quinoa

Quinoa provides 16% of the DV for iron per serving. 2.8MG per cup

Dark Chocolate

A small serving of dark chocolate (30 grams) contains 19% of the DV for iron. There is 66% DV in 1 cup of cocoa powder.

Spirulina

100 grams of spirulina equates to 158% DV (28.5mg).

Parsley

100 grams of parsley equates to 687% DV (123.6mg)! Parsley also has Vitamin C, so it’s my favourite source of iron.

Here are some ways to add parsley to your diet:

Use as a garnish on pasta or soups
Chop and add to salads (think tabouleh)
Use in egg bakes or frittatas
Make a pesto with pine nuts, olive oil, parmesan cheese, and fresh parsley
Add to smoothies for a nutrient and flavour boost
Use on homemade pizza
Add to homemade bread
Use in homemade juices (that’s my quick, easy favourite)
Add flavour to soups and stews
Incorporate into marinades and dressings

How to store parsley

To best store fresh parsley, you first need to remove the bottom of the stem. Don’t rinse. I pick it fresh each day and add it to everything. You can also do parsley juice and tabouleh.

INGREDIENTS

55g (1/3 cup) fine burghul I also use Quinoa
2 bunches flat-leaf parsley
1 small bunch mint, leaves picked
1 large vine-ripened tomato, cut into 1cm pieces
2 spring onions, finely chopped
2 lemons, juiced
80ml (1/3 cup) olive oil

METHOD

Step 1 – Place burghul or quinoa in a bowl, add enough cold water to cover, then set aside for 1 hour or until softened. Drain in a sieve over a bowl, pressing down with the back of a spoon to drain excess moisture. Discard liquid.
Step 2 – Trim 5cm from parsley stalks and discard. Thinly slice parsley and mint, and place in a large bowl with burghul and tomato. Place onions, 1/2 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Using your fingers, rub to combine. Add to parsley mixture and toss to combine, then stir in lemon juice and oil. Makes 4 cups.

Healthy Life Hacks

So, the healthy life hacks I want to leave you with today are:

Bring more iron-rich foods into your daily eating plan and also make sure some of those foods are also rich in Vitamin C for easy uptake of the iron.

Are you looking for more great resources? Get a free copy of my Feed Your Body ebook here and be sure to explore my blog while you are there.

Pin4