Iron information

[swimbikerun 1,045]

http://www.mckinley.illinois.edu/handouts/dietary_sources_iron.html

Heme Iron one type of dietary Iron. It is more readily absorbed by the

body because it is derived from foods that once contained hemoglobin, a

Protein found in red blood cells that carries oxygen to cells. Nonheme

iron is the other form of dietary iron. Derived from foods without

hemoglobin, nonheme iron is not absorbed as well as heme iron and should

be eaten with other foods that boost iron absorption
Nonheme sources of iron include fruits and vegetables, dried Beans, nuts

and seeds, whole grains and fortified cereals. In fact, fortified

cereals can have up to 100 percent of the recommended daily allowance of

iron. Other good sources of nonheme iron include lentils, kidney and

black Beans, spinach and dried fruit such as raisins. Because nonheme

iron is more difficult to absorb, eating Vitamin C-rich foods such as

oranges, strawberries and broccoli along with nonheme iron sources can

aid in iron absorption

Iron in plant foods such as lentils, beans, and spinach is nonheme iron.

This is the form of iron added to iron-enriched and iron-fortified

foods. Our bodies are less efficient at absorbing nonheme iron, but most

dietary iron is nonheme iron.

Very good sources of nonheme iron, with 3.5 milligrams or more per

serving, include:
Breakfast cereals enriched with iron
One cup of cooked beans
One-half cup of tofu
1 ounce of pumpkin, sesame, or squash seeds

Good sources of nonheme iron, with 2.1 milligrams or more per serving,

include:
One-half cup of canned lima beans, red kidney beans, chickpeas, or split

peas
One cup of dried apricots
One medium baked potato
One medium stalk of broccoli
One cup of cooked enriched egg noodles
One-fourth cup of wheat germ

Other sources of nonheme iron, with 0.7 milligrams or more, include:
1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds,

roasted cashews, or sunflower seeds
One-half cup of dried seedless raisins, peaches, or prunes
One cup of spinach
One medium green pepper
One cup of Pasta
One slice of bread, pumpernickel bagel, or bran muffin
One cup of rice

A good source of Vitamin C (ascorbic acid) - i.e., oranges, grapefruits,

tomatoes, broccoli and strawberries, eaten with a NON-HEME food
• A HEME and NON-HEME food eaten together
• A NON-HEME food cooked in an iron pot, such as a cast iron skillet

The following factors will decrease non-heme iron absorption:
• Large amounts of tea or coffee consumed with a meal (the polyphenols

bind the iron).
• Excess consumption of high Fiber foods or bran supplements (the

phytates in such foods inhibit absorption).
• High intake of Calcium - take your Calcium supplement at a different

time from your iron supplement.

Iron content of most common foods:
http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Iron.p

df

[swimbikerun 1,045]

Here are some more Iron and vegetarian types of resources in case red meat is an issue:

healthy fats
nuts
seeds
vegetables
fruit
grains
wheatgerm
flaxseeds
soya
mustard seeds
avocado
coco

It’s easy to add fat to your diet simply by eating a healthy mix of the

foods listed above. Try adding coconut oil to your porridge, adding

flaxseed oil to your Soup just before serving, or eating an avocado

sandwich.

Run if you see ingredients like hydrogenated oil, high fructose corn

Syrup, and MSG.

The difference between a vegan and a vegetarian is that vegans eliminate

all animal products from their diet, including dairy and eggs. Those

following a vegan lifestyle generally do not wear leather and avoid

products made from animals such as wool, silk and down. Vegans'

tremendous compassion for animals is an abiding, overriding conviction

in their lives.

Vegetarians do not eat meat, fish or poultry but they tend to consume

dairy products and eggs. Lacto-vegetarians consume dairy products but

not eggs, ovo-vegetarians eat eggs but not dairy products and lacto-

ovo-vegetarians eat eggs as well as dairy products. Vegetarians also do

not eat products that contain gelatine or other meat-based products.

The vegan point of view is that animals are not here to be exploited by

man, and that commercialization of animals necessarily involves a

fundamental, inhumane component and lack of respect for basic life.

From a nutrition standpoint, the only difference is that vegans need to

take a B12 and amino acid supplement, since they have no dietary source

of these nutrients. You can get all the nutrients you need on a lacto-

ovo (eggs and milk) vegetarian diet without supplements. A vegan diet

also minimizes food allergies or intolerance since it eliminates the

most common allergens like shellfish, eggs and dairy.

VEGETARIAN:

Vegetarian is a blanket term used to describe a person who does not

consume meat, poultry, fish, or seafood.

This grouping includes Vegans and the various sub-categories of

Vegetarian; however, it generally implies someone who has less dietary

restrictions than a Vegan.

SEMI-VEGETARIAN:
The term Semi-Vegetarian is usually used to describe someone who is a

vegetarian who consumes dairy products, eggs, chicken, and fish, but

does not consume other animal flesh.

OVO-LACTO-VEGETARIAN:
Ovo-lacto vegetarians are Vegetarians who do not consume meat, poultry,

fish, and seafood, but do consume eggs and milk. This is the largest

group of Vegetarians.

OVO-VEGETARIAN:
Ovo-vegetarian is a term used to describe someone who would be a vegan

if they did not consume eggs.

LACTO-VEGETARIAN:
Lacto-Vegetarian is a term used to describe someone who would be a vegan

if they did not consume milk.

VEGAN:

Vegan is the strictest sub-category of Vegetarians. Vegans do not

consume any animal products or by-products. Some go as far as not even

consuming honey and yeast. Others do not wear any clothing made from

animal products.

Important: Take some time to figure out for yourself, what group you

will belong to when you become a Vegetarian. You will want to consider

both dietary and ethical reasons for choosing this lifestyle.

Vegan and Vegetarian lifestyle leads to weight gain for many

It is hard to imagine that anyone following a lifestyle filled with

healthy, whole choices would gain weight as a result of that decision.

But they do. Here’s (usually) why:

*Starchy foods – Vegan and vegetarian diets consume higher amounts of

natural, whole plant foods. In addition, most include greater

quantities of other nonmeat/seafood products like Pasta. Whole foods and

food products like Pasta are higher in calories and carbohydrates

requiring more energy spent when consuming more calories.

*Low Protein – Most natural foods contain lower amounts of Protein than

other food resources (example - dairy, meat, poultry and seafood/fish).

Protein provides many benefits, including slower digestion, leaving us

feeling full and satisfied longer.

*Excessive calories – Anything consumed needs to be ‘burned.' Food is

fuel and exercise is the way our body utilizes and burns the calories we

consume. When we consume excessive amounts of fuel – even healthy fuel

– our activity level must increase to offset consumption.

*Activity level – Our body breaks down carbs consumed into ‘glycogen,'

later utilizing it for energy. Glycogen is stored to muscles, brain,

liver and other tissue. Excess carbs are stored to fat tissue. If we

are not building muscles, exercising regularly (aerobics, yoga, weight

lifting, etc.) then our body will naturally store excess carbs (and

calories overall) to fat. Building muscles naturally gives our body a

location where glycogen can be stored and used when needed. The lack of

muscles = increased body fat. Excessive consumption without matched

calorie burning exercise = weight gain.

*Balanced diet – 60/20/20 = Carbs/Protein/Fat. Regardless of

nutritional lifestyle choices, balanced nutrition is required to help

our body survive and stay healthy. When those ‘numbers’ (60/20/20) are

out of balance our body follows suit in several ways (i.e. weight gain,

muscle mass loss, increased body fat, etc.).

Complex versus simple carbs

Carbohydrates are complex and/or simple. Some carbohydrates are from

natural resources while others are ‘refined’ (processed). Natural

carbohydrates are beneficial to our overall health. They also provide

antioxidants which aid our body’s natural ability to restore, renew, and

replenish.

Simple carbs = Comprised of one or two molecules, digest quickly

impacting the way our blood sugar rises and falls.

*Sugar, high fructose corn syrup, molasses. Some fruits

and vegetables are classified in both simple and complex catagories.

Complex carbs = Contain starch and dietary Fiber. Dense and digest

slowly with less impact on our blood sugar rising and falling.

*Nuts, legumes, seeds, fruit, s vegetables, fruit and

whole grains, barley

So how does someone follow their passion for staying healthy, eat whole

food and live a Vegan or vegetarian lifestyle nix the worry about weight

gain?

*Eat more complex carbs – Beans and peas are small ‘jewels’ packed with

natural protein and fiber. From Soups to side dishes, both leave you

feeling fuller longer. According to the USDA, they’re essential in

living a healthier lifestyle and useful in receiving what our body

naturally needs:

“Beans and peas are the mature forms of legumes. They include kidney

Beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo

beans (chickpeas), split peas and lentils. They are available in dry,

canned, and frozen forms. These foods are excellent sources of plant

protein, and also provide other nutrients such as Iron and zinc. They

are similar to meats, poultry, and fish in their contribution of these

nutrients. Therefore, they are considered part of the Protein Foods

Group. Many people consider beans and peas as vegetarian alternatives

for meat. However, they are also considered part of the Vegetable Group

because they are excellent sources of dietary fiber and nutrients such

as folate and potassium. These nutrients, which are often low in the

diet of many Americans, are also found in other vegetables.”

(http://www.choosemyplate.gov/food-groups/vegetables-beans-peas.html)

*Eat healthy, protein rich grains – Quinoa is a seed, an excellent

source for protein (approximately 9 grams a cup) and perfect when added

to rice, Soup or other vegetable dishes and salads.

*Limit pasta – A cup of pasta can net almost 400 calories, 80 grams of

carbs and 14 grams of protein. Add the sauce and other vegetables to

that meal and you are probably reaching over 700 calories real quick.

*Limit starchy vegetables (but don’t completely avoid them!) – Potatoes,

corn, yams, and squash are very healthy food, but they are higher in

starch (and calories) than other vegetables, causing our blood sugar to

rise.

The below "Vegan Food Pyramid" (www.veganfoodpyramid.com) helps to

visualize the balance of a healthy lifestyle.

Quick Tips for Wellness: Just remember....a calorie still needs to be

utilized through exercise or else it will turn into excess weight gain.

That’s because beans and green leafy vegetables?which vegetarians and

vegans tend to eat plenty of?are loaded with iron. And many other foods

are iron-fortified (breakfast cereals, for example), as you’ll see on

their labels.

A 1-cup serving of green vegetables provides 1-3 milligrams of iron,

depending on which vegetable you choose. A 1/2-cup serving of beans

provides 2-3 milligrams. A bowl of a typical iron-fortified Cereal has

18 milligrams. How much iron do you need? The recommended dietary

allowance for adult males and for women over 50 is 8 milligrams per day.

For women aged 19-50, the RDA is 18 milligrams per day (it’s higher to

compensate for menstrual losses).

So, with all that iron in everyday foods, how could a vegetarian run

low? Several reasons: First, some people eat everything veg except those

healthful, iron-rich vegetables and beans. In that case, it is easy to

run low. Also, dairy products interfere with iron absorption: if you

have a glass of milk with a meal, it reduces the iron you absorb from

the other foods you eat by about half. A young woman’s menstrual flow

leads to iron losses every month. Distance runners lose iron too, both

in sweat and through the repeated pounding of their feet, which breaks

up red blood cells.

Q: Is there a difference between the iron in vegetables and the iron in

meat?

A: Yes. The iron in plants is called nonheme iron. Its absorption

depends on how much iron is in your body already. That is, if you are

low in iron, your body absorbs more of it from the foods you eat. If you

already have plenty of iron in your body, nonheme iron is less

absorbable. That’s good. It means you’ll get the iron you need without

overdoing it.

The iron in meat is called heme iron. Its absorption does not change.

You may have plenty of iron stored in your body already, but like an

uninvited guest at a party, heme iron barges in whether you need it or

not. As a result, many meat eaters end up with too much iron, which is

dangerous because iron sparks the production of free radicals?molecules

that can damage your body tissues. Think of it this way: iron rusts;

that is, it oxidizes. The same chemical reaction that turns an old nail

rusty red can occur with the iron inside your body. In the process, iron

releases free radicals that are linked to aging, cancer, and heart

disease.

Q: Should I take an iron supplement?

A: No, not unless your health care provider has diagnosed an iron

deficiency. In the past, iron was promoted as the answer to life’s

problems. If you were dragging through the day, iron pills and various

tonics promised extra iron to perk you up. That was a mistake, because

iron overdose is as dangerous as iron deficiency, and is much more

common.

So if you think you might be low in iron, get tested. It is quick and

easy. And because high levels of iron can be risky, doctors are quite

happy to see your blood tests come out at the lower end of the normal

range. But if you really are low in iron, your health care provider will

look for reasons why. The first concern is bleeding, as can occur from

normal menstrual flow, or from abnormal conditions, such as an ulcer or

colon cancer, that require more detailed evaluation.

If you do need to boost your iron intake, the answer is to fill up on

“greens and beans,” as well as Vitamin C-rich foods, such as fruit and

fruit juices, which increase iron absorption. Avoiding dairy products

also helps (and don’t worry about Calcium? green vegetables and beans

provide a healthful source of that too). Only in rare cases is an iron

supplement necessary.

According to the CDC, heme iron is absorbed two to three times better

than non-heme iron. To make matters worse for vegetarians, many sources

of vegetarian iron also contain chemicals called antinutrients. These

antinutrients can block the absorption of iron (as well as other

nutrients). One common antinutrient is oxalic acid, which is found in

spinach.

Because of how poorly vegetarian iron is absorbed, the Institute of

Medicine recommends that vegetarians consume double the recommended

amount of iron. The current RDA for iron is 18mg/day for adult females

and 8mg/day for adult males. Based on the Institute of Medicine

recommendations, vegetarians and vegan women and men should respectively

strive to consume 36mg and 16mg of iron daily.

36mg of Iron on a Vegetarian Diet?!?

There are a lot of vegetarian and vegan foods which contain lots of

iron. Rice bran, for example, contains 11mg per half cup. It isn’t the

tastiest food in the world, but you can sprinkle some into your Cereal

or add it to baked goods. Beans and lentils are also rich in iron, with

about 2-4mg per half cup. You’ll also find iron in foods like whole

grains, dark leafy greens, and seeds.

Even if you are chowing down on only these healthy, iron-rich foods,

you’ll still realize it is pretty hard to get your iron intake to add up

to the 36mg per day recommended for vegetarian women (vegetarian men

definitely have it easier than women here).

Don’t worry! You don’t necessarily have to consume massive amounts of

iron just to stay healthy. There are some tricks which can help you

absorb iron better.

Easy Ways to Increase Iron Absorption

One super easy way for vegetarians and vegans to get more iron from

their food is to add some Vitamin C to the meal. This is as simple as

topping your bean burger with some Tomato salsa or even squeezing some

lemon juice into your Water. A lot of vegetarian sources of iron, such

as leafy greens, are already high in Vitamin C, which helps counter the

whole oxalic acid anti-nutrient problem.

If you are worried about iron levels, you’ll also want to lay off the

coffee and tea – at least for an hour or so before and after meals.

Natural chemicals in coffee and tea block the absorption of iron, as

well as several other important nutrients.

You can always take an iron supplement if you are worried that you

aren’t getting enough iron from food alone (you’ll probably want to

check with your doctor first and have a simple blood test done to check

hemoglobin levels; iron supplements can cause overdoses of iron!). Your

body can’t absorb a lot of iron at once though, so it is best to space

out your supplementation. You can break your supplement in half and

take it in the morning and evening, or you can get a time-released iron

supplement.

http://plenteousveg.com/vegan-coupons/?

utm_source=rss&utm_medium=rss&utm_campaign=vegan-coupons

Kale is an especially good source of these nutrients because it has a

high bioavailability of iron. If you can’t fathom the idea of eating

greens (which is lame because greens can taste great if you cook them

right), then maybe consider drinking green smoothies or incorporating

some green superfoods like spirulina into your life.

What are good vegan sources of healthy fat? Avocado, nuts, seeds,

olives, and flax oil are the big ones. Even some foods which you

wouldn’t suspect also contain healthy fats, like raw wheat germ and dark

leafy greens. The good news is that all of these healthy vegan fats

often also contain other nutrients you might be lacking on a poorly-

planned vegan diet, like zinc and Vitamin K.

http://www.uhs.wisc.edu/health-topics/healthy-

lifestyle/documents/Iron.pdf

Vegetarian Resource Group
http://www.vrg.org/

http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Iron

http://plenteousveg.com/
Nutrient Guides, Food, Nutrition

http://www.vegkitchen.com/nutrition/iron/
How to get enough iron in your diet

http://www.vegkitchen.com/vegetarian-tips/
hints
tips

http://healthyeating.sfgate.com/nonheme-iron-foods-4268.html
nonheme ir on foods

http://www.dietitians.ca/Nutrition-Resources-A-

Z/Factsheets/Minerals/Food-Sources-of-Iron.aspx
Food Sources of Iron

http://www.huffingtonpost.com/2014/06/03/vegetarian-breakfast-protein-

yum-filling-_n_5418578.html

[swimbikerun 1,045]

http://www.huffingtonpost.com/2014/05/31/eat-vegan_n_5398583.html?

utm_hp_ref=mostpopular
When it comes to Condiments, mayo –- which is made with egg yolks –- is

off limits. Think this means settling for a dry sandwich? Think again!

Vegans get creative with their spreads, ditching high-calorie mayo in

favor of lighter, healthier options. "I love to mash up ripe avocado and

use that in place of mayo on sandwiches," says Claiborne. "Homemade

hummus with lots of tahini is also a fantastically satisfying vegan-

friendly spread." Fresh pesto, mustard and balsamic vinegar are more

flavor-packed options that will add some zing to your sandwich without

loading on the calories.

3. Eat fermented foods.
Fermented foods are becoming more mainstream, but vegans have been

enjoying their zesty flavor and health benefits for years. "Fermented

foods have been around for ages. It began as a way to preserve food

before we had access to refrigeration and freezers," says Claiborne.

"These foods (like tempeh, miso, kimchi, sauerkraut, kombucha, pickled

carrots and kefir) can easily be incorporated into anyone's diet and are

full of nutrients, Probiotics and flavor." Claiborne recommends adding

kimchi and sauerkraut to salad, sandwiches and noodle bowls, sipping on

kombucha tea and marinating tempeh and adding it to tacos, sandwiches,

salads and nori rolls.

4. Expand your spice rack.
When you can't rely on butter and cheese to flavor dishes, the spice

rack becomes your best friend. And vegan or not, herbs and spices are

the ideal way to add flavor to dishes for no additional fat and

calories. "Herbs and spices are critical when making any food taste

delicious, be it animal products or plants. They add lots of flavor and

greater nutrition to your meals,” Claiborne insists. “I could eat the

same steamed broccoli, lentils and brown rice for dinner five days

straight, but by varying the spices each time, I'll have five delicious

and unique dishes.” Always on standby in her kitchen: Fennel seeds

(which are great for digestion), cayenne pepper, berbere, fresh ginger

(which boast anti-inflammatory properties) and fresh cilantro.

5. Make it from scratch.
“Vegans in general are more aware of what they eat, whether it's to

avoid animal products or to guarantee the wholesomeness of their food,”

says Claiborne. “Animal products are in so many processed foods, so I

tend to avoid them and save myself the stress of having to check

labels.” In other words, vegans often spend more time in the kitchen

cooking homemade meals with ingredients they can trust. Regardless if

your dish is built around chicken or tofu, opting to make your own food

from scratch is a smart habit that helps cut back on the unnecessary fat

and calories you find in restaurant meals and avoids the processed

ingredients in packaged foods.

6. Embrace plant-based Protein.< br />You don't have to give up meat to make room in your diet for plant-based

Proteins. “Legumes are linked to longevity and reduced risk of disease,”

says Claiborne. “Beans are often touted for their Fiber and protein

content, but they're also great sources of Vitamins, minerals and

antioxidants that support a healthy body.” Opt to go meat-free a few

meals a week and build a dish around Beans or lentils instead for a dose

of fiber with a major health boost. Give it a try with this Tijuana

Torta for a flavor-packed brown bag lunch, or serve up some Harissa

Roasted Chickpeas and Cauliflower for a fun weeknight dinner or

flavorful addition to your barbecue spread.

http://www.vrg.org/nutshell/vegan.htm

Spinach not a great source of iron
http://plenteousveg.com/spinach-iron/

http://plenteousveg.com/cheap-vegan-foods/