Can Food Synergy Solve Iron Deficiency Anemia?
Food Synergy is a method of combining different foods to give you the best bang for your edible buck!
According to the WHO, “Iron deficiency is the most common and widespread nutritional disorder in the world.”
While developing countries have the largest problem, iron deficiency is surprisingly common in America as well. Can you believe that 392,000+ people were diagnosed with Iron-Deficiency Anemia last year?? Even with fortification of pastas, breads, and cereals, many Americans fall short of their iron needs. One reason for this is the bio-availability of iron, or the amount of iron your body can extract from the food. Researchers estimate that people eating a Western Diet (the standard American diet including all major food groups) absorb around 18% of all the iron they consume. They estimate that vegetarians may absorb as little as 5-10%. Good news veggie lovers: you can increase the absorption of iron from plants by adding Vitamin C rich foods or as little as 1 oz of meat to your meal. If plant iron (non-heme) is eaten without meat or Vitamin C, you are likely to absorb only 3%. Here are some ways to boost that up to 8%
Add this to your meal to boost absorption:
1 Medium Orange (70-80mg Vitamin C)
½ Cup Yellow or Red Bell Pepper (140mg)
1 Cup Tomato or Tomato Sauce (55mg)
1 Cup Broccoli (80mg)
1 Cup Strawberries (98mg)
½ Cup Lemon Juice (56mg)
1 Cup Kale (80mg)
Peppers are a great source of vitamin c!
People at risk of iron deficiency include those with a poor diet, intestinal disorders, chronic diseases, and women who are menstruating or pregnant. Women are at a higher risk than men because of monthly blood losses and an increase in blood volume during pregnancy, which dilutes the iron in the blood.Vegetarians and Vegans can be especially vulnerable to iron deficiency by restricting animal products. Below are great sources of iron from both plant and animal sources.
Good Plant Sources of Iron
Whole Grain (better choice) or Enriched Cereals, Breads, and Pastas
Cooked Beans
Tofu
Pumpkin, Sesame, and Squash Seeds
Broccoli
Spinach
Green Pepper
Good Animal Sources of Iron
Clams and Oysters
Beef
Turkey
Chicken
Fish
Ham
Veal
Combining these foods will ensure you get the most iron out of them. In addition to using these foods to boost iron absorption, avoid coffee, tea, and foods rich in calcium around mealtime. Those can block iron absorption. Now that you know how to get the most iron out of your meal, try it out for yourself! Here are a few recipes I love: