Body, Mind, Spirit Magazine

Alkalizining Habits That Are Iron Clad

By Rachel
Alkalizining Habits that are Iron CladWell 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

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