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1Iron rich foods © 2014 www.veetscuisine.com.au

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A note from Veet

Iron Rich Foods © 2014 www.veets.com.au


My personal story with iron

Veet



The importance of iron

Signs of iron

deficiency

extreme tiredness

dizziness

anemia

dryness of skin

nervousness

extreme anxiety

lower back pain

headaches

painful menstruation

and mild to acute depression.

Basically without enough iron your body does not receive enough energy to function.



Heme and non-heme

iron

Absorbing

iron

Healthy Tip #1

If you eat fruit and vegetables that are in season and ensure you get a good variety, you have more chance of obtaining the nutrients, vitamins and minerals your body needs.

legumes, beans and super foods like spirulina and raw cacao will also help.

I feel that by having a varied diet using fresh organic in season fruits and vegetables, grains and legumes there is more chance of your body obtaining good iron levels.

If you were just to eat a single vegetable for example you wouldn’t get all the minerals and vitamins your body needed.



Iron rich recipe idea #1

Tempeh steak with tahini and steamed vegThis is a great recipe where you can vary the vegetables you use to steam, using whatever is in season. Tempeh is high in iron and so is tahini.

the body to absorb the iron. Eat with a small

grown quinoa.

Ingredients

1 block of fresh tempeh either soy or fava bean or chickpea

splash of gluten free tamari

splash of sesame or sunflower oil

¼ cup tahini

juice of 1 lemon

¼ cup or moreof filtered water or more

½ bunch parsley finely chopped

salt to taste

300g vegetables of your choice that are in season


Iron rich foods © 2014 www.veetscuisine.com.au

Foods high in iron

Iron in mg per 100g of produce

and steamed veg) 51.4mg

Spirulina (great spirulina ball recipe in my ‘fresh and vibrant’ cookbook) 31.9mg

Thyme 17.4mg

Dark chocolate 17mg

Pepitas 15mg

Tahini 9mg

Sundried tomatoes (not the ones in canola oil- the real dried ones) 9.1mg

Nuts- walnuts, almonds and cashews 7 to 8mg

black eyed beans) 6 to 8mg

Parsley 6.2mg

Peas 3 to 5mg

Absorbing

iron

Healthy Tip #2

Soak almonds and cashews as the natural chemical on these nuts can inhibit

iron.

Wilt any leafy greens. Even though spinach and kale are known to have good sources of iron they also contain high levels of oxalate which is thought to inhibit

them even if you just steam them for a few minutes you can break down the oxalate and make

possible.

Beetroot leaves are the same. When making raw recipes I marinate kale in lemon juice for a few hours to assist the removal of the oxalates.




Millet and adzuki stew with tomato salsa

Ingredients

Splash of oil

2 tbsp fresh thyme

1 tbsp parsley finely chopped

2 tsp sumac

1 tsp salt (or to taste)

2 hot chillies (optional)

1 onion finely diced

1 garlic clove minced (optional)

2 handfuls of millet

500g vegetables of your choice - I used green beans, broccoli and kale

400g cooked adzuki beans

2 tomatoes

juice of half a lemon

salt to taste



Foods high in vitamin C

aid iron absorption

Peppers capsicums and chillies

Cayenne pepper

Guavas

Parsley

potatoes

Kiwi fruit

Papaya

Citrus fruits

Broccoli

Strawberries and berries

Leafy greens including kale

Leeks

Sundried tomatoes

Fennel

Absorbing

iron

Healthy Tip #3

As you can see from the list to

a great number of vegetables and fruits high in vitamin C.

If you are ever in doubt whether you had enough vitamin C to help you absorb the iron in your other foods make a dressing with lemon juice. Or add cayenne pepper or chilli to any meal.




Potato salad with peas strawberries and watercress

Ingredients

2 baby potatoes per person skins left on

splash of good quality olive oil

big tbsp dulse flakes

1 punnet strawberries cut to your liking

1 bunch of watercress

300g freshly shelled peas

lemon juice

salt to taste



Foods that can inhibit

iron absorption

Absorbing

iron

Healthy Tip #4

Either cut down or stop the foods in

struggling to absorb iron then cut out gluten for a while at

have a test for gluten intolerance.

Eat grains that contain no gluten and that are high in iron.




Buckwheat and pumpkin bakes

related to wheat. It actually belongs to the same

Ingredients

1 cup buckwheat

½ tsp Australian herb salt

½ pumpkin cut in chunks

½ bunch parsley finely chopped

2 tbsp chia seeds soaked in ½ cup water

1 bunch kale washed, destemmed and finely chopped

handful of Australian walnuts

handful of pepitas

sprouts as garnish



Amounts of iron needed

daily for our bodies to

function

Infants 0 - 6 0.2mg

Boys and girls 1 - 3 4 to 9mg

Boys and girls 4 - 10 4 to 10mg

Boys 9 - 13 6 to 8mg

Boys 14 - 18 8 to 11mg

Girls 9 - 13 6 to 8mg

Girls 14 - 18 8 to 15mg

Men all ages 6 to 8mg

Women 19 - 30 8 to 18mg

Women 31 - 50 8 to 18mg

Women 50 - 70+ 5 to 8mg

Pregnancy 22 to 27mg

Absorbing

iron

Healthy Tip #5

I have read that unless you are

by your naturopath or doctor eat foods that will double or triple the advisable daily iron intake as this way you have more chance of absorbing the right amount of iron you need.

Your body will absorb what it needs and get rid of what it doesn’t (unless you have some medical problem with storing too much iron- a few people do and they have to be careful not to take too much iron).

Be sure to have iron with every meal.

I have spirulina with breakfast a lot of mornings and sprinkle on dulse




Spirulina smoothie Ingredients

¼ banana

½ apple

juice of ½ lemon

¼ dragon fruit or a handful of berries

1 to 2 tsp spirulina

water to thin

3 kale leaves stalks removed

2 tsp hemp seeds



Stress, working hard

and being physically

active can affect iron

absorption

Absorbing

iron

Healthy Tip #6

Listen to your body.

If you are working longer hours than normal, feeling run down or stressed or know you will soon

check in to see how

and if you feel you should eat more iron rich foods.

If you start to feel

depressed check if you have had enough iron lately and increase your dose in your next meal or eat an iron rich snack.




Angel Hearts

angel hearts they are named. They are chewy

Ingredients



Iron supplements Absorbing

iron

Healthy Tip #7

I feel spirulina is a supplement as I wouldn’t necessarily eat it if it wasn’t good for me or packed with iron.

If I wake up feeling

normal I will put a teaspoon of spirulina in a half glass of

One of my colleagues adds ½ tsp of raw cacao and a drop of stevia to make it a more palatable drink.

However what I have found is that when I really need extra iron, spirulina just goes down smoothly and doesn’t taste or feel unpleasant.

Recently I added ½ tsp to a soup and also to my salad dressing and surprisingly was incredibly delicious.




Strawberry Delight Ingredients

½ cup almonds soaked for 6 hours

½ cup cashews soaked for 6 hours

1 cup dates soaked for approx. 1 hour

2 tsp spirulina

1 cup desiccated coconut

1 punnet strawberries (leave 4 aside for the garnish)

½ cup cashews soaked

1 t 2 tbsp agave or maple syrup

1 to 2 tbsp coconut oil (optional)

blueberries for garnishing or kiwi fruit if no blueberries



Bibliography

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