| Vegetarians may find it a bit more difficult to get | | | | Cook the old-fashioned oatmeal, or better yet, |
| the iron they need, but some may not | | | | get the steel cut oats. They take a little longer to |
| understand the reason why. There are two forms | | | | cook, but they have a great flavor and are full of |
| of iron: heme, which comes from animal sources, | | | | iron and other nutrients. Oatmeal can also be |
| and non-heme, which comes from plant sources. | | | | added to muffins, cakes, cookies and other |
| Non-heme iron is more difficult for the body to | | | | recipes. |
| absorb than heme iron in general. However, if you | | | | Legumes |
| eat a food containing vitamin C in the same meal | | | | Beans are full of iron as well as protein. Add navy |
| with your plant-sourced iron, it helps your body to | | | | beans, black-eyed peas, lentils, chickpeas, |
| absorb that non-heme iron more effectively. | | | | soybeans, and tofu to your diet to up your iron |
| This simple trick can alleviate any worries about | | | | percentages. Beans can be made into veggie |
| developing anemia. Iron helps your blood cells | | | | burgers or cooked in stews and soups. Tofu can |
| carry oxygen around your body, it helps your | | | | be a little challenging at first, but there are many |
| immune system fight effectively, and it is | | | | recipes to try for this interesting ingredient. |
| necessary to get the energy from the food you | | | | Fruits and Vegetables |
| eat. If you are low in iron, you may feel tired, due | | | | The more veggies you eat throughout the day, |
| to your body not getting enough oxygen. Over | | | | the more iron you get. Swiss chard, pumpkin, |
| consumption of iron can also be toxic, so finding a | | | | watermelon, raisins, potatoes, sweet potatoes, |
| good balance is important. Too much iron can | | | | broccoli, bok choy and dates all have pretty good |
| make you susceptible to bacterial infections. It is | | | | levels of iron in them. Leafy greens like leaf |
| very difficult to get iron toxicity from foods alone; | | | | lettuces, spinach and beet greens are a good |
| it usually results from too many iron supplements. | | | | source of iron. If you do not want salads all the |
| Adult women need 33 mg of iron per day. Adult | | | | time, try adding greens to soups, pasta sauces, |
| men and menopausal women need 14 mg per | | | | and smoothies. Just add some fruit to the |
| day. Women in the childbearing years need more | | | | smoothies to sweeten them up. Add sweet |
| iron to compensate for the iron lost through | | | | potatoes and squash to stews and soups; you do |
| monthly menstruation. Now... what foods are going | | | | not have to eat them just one-way. If you like |
| to give you what you need? | | | | Japanese cuisine, stock up on the edible |
| Grain Sources | | | | seaweeds. It is a great excuse to enjoy |
| Bran is a great source of iron. Eat it as cereal, | | | | vegetarian sushi. Parsley and watercress are also |
| bake it into bread or muffins. Oatmeal is also a | | | | good sources of iron. |
| good source, but do not rely on instant varieties. | | | | |