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One of the most common questions I am asked when people discover I am vegetarian is, “Do you take an iron supplement?” As many of you know, I am not a fan of vitamins and supplements. I prefer to eat my vitamins and minerals by eating a variety of whole foods. My pretty and chic dark-haired neighbor writes for a California health magazine. She believes many vitamins are toxic and may even contribute to the development of cancer. So, if you are a vegetarian with a family history of cancer, you may want to replace your bottle of iron capsules with good old fashioned whole foods rich in iron.
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1. WHICH VEGETARIAN FOODS ARE RICH IN IRON?Many vegetarian foods are high in iron, including beans and peas, silken tofu, tempeh, kelp, wheat germ, pumpkin and sesame seeds, blackstrap molasses, dried prunes, miso soup, parsley, nettles, dandelion root, amaranth greens, and almonds
2. ISN’T IT EASIER FOR YOUR BODY TO ABSORB THE IRON IN ANIMAL PRODUCTS?
There is a pervasive myth that the only iron our body can digest comes from animal products. There are two forms of iron: heme and non-heme. It is true that the heme form of iron found in animal products is more easily absorbed than the non-heme form found in plant foods. However, the key here is even iron in animal products is BETTER absorbed when eaten with Vitamin C. To ensure you get the most iron out of your vegetables, seeds, and nuts, eat them with foods rich in Vitamin C, like lemons and limes. The Vitamin C will help your body to maximize iron absorption and you will have no need for the heme form of iron.
3. ARE THERE VEGETARIAN FOODS RICH IN IRON AND VITAMIN C?
Yes! Save yourself some time and eat these vegetarian foods that are high in both iron and Vitamin C: dried fruits, beets and beet greens, chard, spinach, prune juice and grape juice.
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These foods are also good to pair with iron rich foods to increase iron efficiency: legumes, nuts, dark dried fruits, molasses, avocados, brazil nuts, and soybeans.
5. WHAT IS THE BEST WAY TO ENSURE I AM GETTING IRON?
Darling, girls, the simplest way to make sure you are getting enough iron is to cook in iron pots. That will up the iron level of all of your veggies and grains.
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4 ozs. tempeh cut into 1/2 inch cubes
1 clove garlic, minced
1 T toasted (dark) sesame oil
1 t. honey
dash of hot pepper sauce, or to taste
1 T lemon juice
1 t. reduced-sodium soy sauce
1 1/2 t. grated fresh ginger
3 cups spinach leaves, rinsed
1 cup torn pieces romaine lettuce
2 scallions, minced
To make the croutons, heat the tempeh in a large nonstick saute pan on medium high, stirring constantly, until lightly browned, 2 1/2 to 3 minutes. Remove the croutons from the heat and let them relax while you prepare the salad.
In the bottom of a salad bowl, combine the garlic, sesame oil, honey, hot pepper sauce, lemon juice, soy sauce and ginger and whisk well. Add the spinach, romaine and scallions and toss until all of the leaves are lightly bathed with the dressing. Serve the salad on chilled plates and garnish with the croutons.
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