The Iron In Our Body
Iron is one of the most important mineral in our bodies; it’s the main ingredient in the hemoglobin molecule. This is responsible for transferring oxygen in the blood to various tissues. Iron appears in nature in 2 forms: in animals and in the plant world. Plant shape iron is less well absorbed in our bodies by 20% – 2% from the iron found in food. Is commonly thought that vegan need iron supplements, but if they insist on iron-rich diet from various sources, plus vitamin C they got no reason to reach iron deficiency, unless there is another medical problem.
Vitamin C increases the absorption of iron from food is can also be seen in nature, in many cases, they are together in those foods. It is also important to make sure not to consume coffee, tea, milk or calcium supplements right after a meal that are rich in iron. As this will prevent its absorption. If it’s hard to give up coffee and tea, you can drink it up to an hour before dinner.
Iron deficiency can cause anemia, fatigue, lack of energy, irritability and headaches. Women are more likely to suffer, because of blood loss through menstruation every month. More will need extra children, adolescent girls, pregnant women and nursing women and the elderly. Men rarely need supplements can distinguish Multi – Vitamins for men are usually without / with very little iron.
Therefore, you can combine foods that contain iron in the diet daily.
An example of daily menus with foods containing iron:
Breakfast: oatmeal porridge with soy milk EA nuts, seeds, fresh and dried fruits.
Almond milk sweetened with molasses salad avocado and sprouts.
Rye bread with tahini salad and a glass of citrus juice.
Lunch: vegetable soup and hummus and salad greens, tomatoes and bell peppers.
Soaked bulgur full, plum juice and peas dish.
Hummus, tahini, a big salad for dessert, figs, dried apricots.
Dinner: tofu / tempeh strips sauteed with vegetables (carrots, red peppers, zucchini, cauliflower, broccoli).
Broccoli pie, yogurt with cumin pumpkin.
Bean soup, stew spinach / chard.