Iron Rich Foods

Hemoglobin

If you are dealing with an anemic condition you will want to eat more iron rich foods and check to make sure your hemoglobin levels are good. Why would someone be anemic? There may be health issues that are not visible, such as an ulcer that could be bleeding. Eating refined, processed foods that have no nutritional value and eating sugar interferes with iron absorption and those are just a couple of things that could lead to having a anemic condition.

Iron is an nutrient found in food. Iron when eaten, combines with other certain proteins to become hemoglobin in your blood cells.

Hemoglobin is the protein molecule in red blood cells that carries oxygen from the lungs to the body tissues and returns carbon dioxide from the tissues back to the lungs. Amino acids are the building blocks of protein. Hemoglobin, a protein, is made up of 4 amino acids chains and each of them contain heme. Heme is the compound that contains iron.

Iron rich foods help boost the production of hemoglobin which also helps to form more red blood cells .

Folate, a type of B vitamin, is an essential part of hemoglobin production. The body uses folate to produce heme.

Folate rich foods:

kidney beans, brown rice, black eyed peas, lettuce, lentils, amaranth, parsnips, quinoa, rutabaga, soy beans

Vitamin C helps the body absorb iron.

Vitamin C rich foods:

(When I teach cooking classes I observe that almost all foods that I use in my cooking contain vitamin C.)

cabbage, broccoli, kale, collard greens, Brussel sprouts, parsley, peas, lentils, sea vegetables, carrots, sesame seeds, sunflower seeds, sweet potato, chick peas, all beans, winter squashes, zucchini

Foods high in Iron:

• lentils

• sweet Potato

• pumpkin

• pumpkin seeds (pepitas)

• sesame seeds

• sunflower seeds

• millet

• all sea vegetables

• brown rice

• beets

• amaranth

• kale

• collards (all leafy greens)

• green beans

• broccoli

  

(Note: I am vegan. The list of foods does not include any animal foods.)

(Note: There are overlaps in these list of folate rich, vitamin C rich and high in iron foods.)

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Breakfast Cooking Class: Sat. March 11 - 11 AM to 12 Noon (EST)

Buckwheat Blueberry Pancakes, Blueberry Syrup, Tofu Spread and Sweet Potato Sausage. Virtual.

Soups and Sandwiches Cooking Class - Wed. March 15 - 6 to 8:30 PM (EST). Virtual or In Person (Michigan) - Kinpira Aduki Bean Lotus Root Soup, Creamy White Sweet Potato Roasted Garlic Soup, Crispy Smoke Tempeh and Sweet Potato Pita Pocket with Mustard Sauce and Home Made Vegan Oat Cheese Grilled Sandwiches! YUM!

Join me as I go LIVE Tuesday March 13 with a special guest. Patricia Becker, Yoga Teacher and macro for over 35 years, she will share her Feel Good Chair Yoga information and help us feel great with movement. LIVE on You Tube and Face Book.