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Iron-Rich Foods - 2

VEGETABLES THAT ARE REALLY IMPORTANT TO BUILD IRON & HOW TO
WORK WITH THEM

We are going to consider how vegetables provide iron for strength, knowing that limited amounts of dairy products are excellent sources and most individuals rely on meat and fish for a balanced diet.

A vegetarian diet - one that allows for moderate amounts of dairy products (known as lacto-ovo vegetarian) is a proven means of supplying adequate nutrition in a heart-healthy sense. Eliminating dairy products in a vegan diet. when nutritionally balanced, is an even more effective heart-healthy lifestyle practice.

If you are interested in reading rationale on this subject, you may find a brief overview in one of the cooking books referenced, New Vegetarian Cuisine, which may be purchased on Amazon.com. Or you may inquire of Dr. Hans Diehl.

If you examine the database of food composition of the American diet, you will note the manufactured cereal foods are highest in iron because they are fortified. However, other considerations are their high sugar content (sugars, corn syrup--fructose, malt, etc.) and the presence or absence of whole grain)

Interestingly, mollusks or clams have the highest unfortified iron content of all foods in the American diet - 24 mg./3 oz can and 5.9 mg. when breaded and fried. One must consider the environment where the animal dwells-the bottom of the shoreline region-and what filters through their bodies.

IRON COMPOSITION OF FOODS OF THE AMERICAN DIET

[Obtained from the US Dept. of Agriculture Nutrient List at http://www.nal.usda.gov/fnic/etext/000020.html ]

Spinach - at the top of the list, even when cooked (6.5 mg/cup); when raw .8 mg/cup; 1 leaf = .27 mg.

Dark leaf lettuce (approx. 2.2/serving)

Jerusalem artichokes, raw -- a remarkable vegetable root worthy of investigating (5.1 mg/cup; globe or French type are 2.1)

Dandelion greens, cooked (1.9 mg/cup)

Baked white potatoes skin (4 mg)

Brussels sprouts, cooked (1.9 mg/cup)

Peas, cooked (3.8 mg/cup)

Winter squash, cooked (1.4 mg/cup)

Baby lima beans, cooked (3.5 mg/cup)

Beets, cooked (1.3 mg/cup)

Pumpkin, canned (3.4 mg/cup)

Asparagus, cooked (1.3 mg/cup)

Tomatoes, stewed (3.4 mg/cup)

Kale, cooked (1.2 mg/cup)

Turnip greens, cooked (3.1 mg/cup)

Broccoli, cooked (1.1 mg/cup raw broccoli has .64 mg/cup)

Beet greens or chard, cooked (2.7 mg/cup)

[Raisins are approx. the same]

Parsely, 10 sprigs are .6 mg

Collard greens, cooked (2.2 mg/cup)

Tomatoes, raw (.49 mg/cup)

[One hard-boiled egg is only .6 mg]

Many other highly nutritious natural foods fall below this line, but that is why we should balance the compositions of foods in the menu to acquire adequate nutrients for health, building on the above list and thinking of complimentary foods also containing iron but perhaps richer in other minerals.

Using Iron-Rich Foods in a Delicious Way

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