Young women need about 18mg of iron a day and men only 9mg. This difference is based on the blood loss that occurs during menstruation which can lower iron levels in a woman.
Plantbased sources of iron:
- 1 cup x cooked soybeans – 8.8mg
- 2 tbsp x Blackstrap molasses – 7.2mg
- 1 cup x cooked lentils – 6.6mg
- 1 cup x cooked spinach – 6.4mg
- 1 cup x cooked chickpeas – 4.7mg
- 1 large potato – 3.2mg
- 1 cup x cooked quinoa – 2.8mg
- ¼ cup cashews – 2.1mg
- 1/8 medium watermelon – 1.4mg
- ¼ almonds – 1.3mg
- ¼ sunflower seeds – 1.2mg
- 1 cup x cooked broccoli – 1.1mg
- 1 cup x cooked millet – 1.1mg
Vitamin C is also essential to aid absorption so drink having spinach raw is one option before eating or eat your iron-rich meal with potatoes which are also a good source of vitamin C. Another thing that stops an absorption of iron in the gut is tannin. It is advised to avoid tea and coffee during meals. I have been drinking 2-3 cups of decaf tea a day, which makes me wonder if this contributed to the anemia.
From now on I am going to create more recipes adding as much potential iron as I can. This omelette is the first thing I made.
Here is what you need:
- 1/2 cup of chickpea flour
- 1/2 bell pepper
- 1 cup x purple sprouting broccoli
- 1 cup x cauliflower
- 1 carrot
- 2 handfuls x spinach
- pumpkin seeds
- basil leaves
- coconut oil
- Chop the vegetables.
- Heat a frying pan, add 1 tsp of coconut oil.
- Add cauliflower, carrot and pepper to the pan, fry until golden, then add a splash of water
- Add broccoli to the rest of the veg and saute for 5 mins until cooked.
- Take the pan off the hob, add spinach and mix it in.
- In a bowl mix chickpea flour, a pinch of salt, coriander, turmeric and cumin and add a splash of water to reach a pancake batter consistency.
- Pre-heat a frying pan, add 1 tsp of coconut oil and pour the batter in. Turnover in 3 mins. Cook for another 3 mins on the other side.
- Serve with pumpkin seeds, basil leaves and if you are feeling adventurous have it with hummus.
Have a beautiful day, Marina xx