Well crafted alkalizing diets and vegan recipes are created to optimize nutrient absorption. Though, menus can complicate the nutrient absorption. Here is one habit that is "Iron Clad," wielding power from Vitamin C.IRON CLAD HABIT - Eat fruits and vegetables rich in vitamin C to complement iron rich foods. Vitamin C boosts a bodies' ability to absorb iron. This simple food pairing makes a BIG difference in nutrient absorption.
Vitamin C helps your body absorb the non-heme iron foods you eat, especially when the food containing non-heme iron and the vitamin-C rich food are eaten at the same meal. The type of iron that is found in foods considered vegan or alkalizing is non-heme (Fortified Cereal, Soybeans, Pumpkin and Squash Seeds, White Beans, Blackstrap Mollasses, Lentils, Spinach, Kindney Beans, Chickpeas, Prune Juice, Tomato Puree Lima Beans, Soybeans, Navy Beans, Refried Beans, Tomato Paste.) Non-Heme iron is not easily absorbed by the body.
For example - If you eat cereal that is iron fortified with a cup of coffee, then you may not absorb the iron at all! Caffeine inhibits the absorption of iron, making the non-heme iron even harder to absorb. Do the IRON CLAD switch-a-roo - Have O.J. with your cereal. Also, sipping prune juice can boost vitamin absorption.
How important is iron intake?
Center for Disease Control and Prevention provides a list of heme and non-heme iron sources. To improve absorption, eat these with a vitamin-C rich food.
Dietary Sources of Vitamin C
Food, Standard Amount Vitamin C (mg) Calories
Guava, raw, ½ cup 188 56
Red bell pepper, raw, ½ cup 142 20
Red bell pepper, cooked, ½ cup 116 19
Kiwi fruit, 1 medium 70 46
Orange, raw, 1 medium 70 62
Orange juice, ¾ cup 61 to 93 79 to 84
Green bell pepper, raw, ½ cup 60 15
Green bell pepper, cooked, ½ cup 51 19
Grapefruit juice, ¾ cup 50 to 70 71 to 86
Vegetable juice cocktail, ¾ cup 50 34
Strawberries, raw, ½ cup 49 27
Brussels sprouts, cooked, ½ cup 48 28
Cantaloupe, ¼ medium 47 51
Papaya, raw, ¼ medium 47 30
Kohlrabi, cooked, ½ cup 45 24
Broccoli, raw, ½ cup 39 15
Edible pod peas, cooked, ½ cup 38 34
Broccoli, cooked, ½ cup 37 26
Sweet potato, canned, ½ cup 34 116
Tomato juice, ¾ cup 33 31
Cauliflower, cooked, ½ cup 28 17
Pineapple, raw, ½ cup 28 37
Kale, cooked, ½ cup 27 18
Mango, ½ cup 23 54
Food sources of vitamin C are ranked by milligrams (mg) of vitamin C per standard amount; also calories in the standard amount. (All amounts listed provide 20% or more of the Recommended Dietary Allowance (RDA) of 90 mg/day for adult men.)
Please, comment your menu if you pair Vitamin C with Iron Foods.
Christy Camp
