Pumping Iron

I was recently talking to a friend about iron deficiencies. We were trying to figure out some of the best ways to incorporate iron into our diets. Clearly we lead exciting lives since we are both enthralled by our vitamin intakes! Not getting enough iron can be a serious problem as I'm sure you're all aware. And if you're a woman, you're more at risk. I personally don't like to take supplements. I think if you're smart about what you eat, you should be able to get all your nutrients from food. Isn't that one of the main arguments about veganism? that we don't need to depend on other animals for our survival. I digress! The important question is, how can you get enough iron without taking supplements?

First of all, what does low iron do exactly? Well, according to my research it helps your immunity, helps carry oxygen to all the cells in your body and a variety of other essential tasks. I can definitely feel when I'm seriously lacking in iron. I get really tired, I bruise easily and those purple bags under my eyes seems to get more pronounced. Now I'm not sure that these symptoms are all due to low iron, but the point is, iron is something everyone should monitor because it IS important (whether your a vegan or not).

How do you get it? yes dark leafy greens are a good form of iron, but in order to fully absorb the iron provided by these vegetables, it's best to take it with a form a vitamin C. In other words, Vitamin C helps enhance the absorption of iron.

So what are some good vegetables that are also high in vitamin C?

• red and green bell peppers
• broccoli
• tomatoes
• potatoes
• spinach,
• mustard greens
• kale

And obviously citrus fruits and berries, papaya, cantaloupe and grapefruit are also good sources of Vitamin C.

But sometimes it's just too hard to plan a meal with enough protein, enough iron, enough vitamin c, enough calcium..... When i come home at 6pm the last thing i want to do is take an hour just cooking dinner.

So here's my Grandmother's Favourite Tip: molasses. Yes, it tastes gross and is deceitfully pleasant smelling, but it's very high in iron. Every few days, I eat two tablespoons of nasty molasses and I can be reassured that I'm getting some of my necessary iron. That's not to say you shouldn't add oranges to your spinach salad, or pineapple to your stir fry, but it does mean a little less worrying and planning. Two things i think everyone can appreciate.

There are lots of good website online with more information. This is one I like:
http://www.vegfamily.com/health/boost-iron-intake.htm

On a side note: I'm making vegan Pumpkin pie tonight, so provided it goes well, I will post the recipe tomorrow.

xxxx