Iron Rich foods
With the cold weather dipping in and out at the moment it’s very easy to catch a cold. However if you regularly feel run down it could be your iron levels are running low. Iron deficiency could become a serious risk to your health if it goes undetected for too long.
Iron is an essential for the formation of haemoglobin. The iron in haemoglobin combines with oxygen and transports it through the blood to all parts of the body. Anemia is a result of iron deficiency. Symptoms often associated with anemia are; tiredness, lack of stamina, headaches, insomnia, breathlessness, and loss of appetite.
For a vegetarian the bodies intake of Iron is very important and often a mineral that can be easily depleted over a period of time. Prolonged deficiency can begin to impact other health areas and most importantly impair the quality and output of every day life. Vegetables like broccoli and pak choy are rich in iron. These particular vegetables are high iron and also high in vitamin C, which increases absorption of their iron content.
Iron Absorption by Body
The iron absorption by body depends on the form of the iron. The iron from animal sources, known as heme iron, is absorbed easily by the body. The iron found in vegetable sources, known as non-heme iron, is less available to the body. The amount of iron absorbed from vegetarian foods is around 1 – 10%, while it is 10 – 20% from animal foods.
Good Enhancer Foods for Iron Absorption: Combinations of foods such as beans and tomato or tofu and broccoli result in good iron absorption. In general vegetables such as broccoli, Brussels sprouts, capsicums, potato, tomato, etc. and fruits such as cantaloupe, grapefruit, strawberries, orange, etc. enhance the iron absorption.
Foods Not Good (Inhibitors) For Iron Absorption: Avoid the following foods in combination with high iron foods as they inhibit the iron absorption: Tea, coffee, chard, etc. Here’s a list of ingredients that are great to build up your iron levels.
For further information contact Kumud Gandhi at The Cooking Academy 01923 778880. Or email her on kumud@thecookingacademy.co.uk
Author Kumud Gandhi – Founder of The Cooking Academy – cookery school that puts the medicinal value of food at the heart of everything they teach. Copywrites required. www.thecookingacademy.co.uk
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.
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