Are you getting enough iron? According to the World Health Organization, 80% of people around the world today are deficient. Yes, eighty percent! Iron is so important for our bodies to properly function that we need to make sure we’re getting enough. When it comes to iron rich foods, meat sources get most of the attention. But there’s no reason why vegetarians should be deficient. In this article we’ll be going over the importance of iron, the best vegetables high in iron as well as some delicious iron rich fruits.

What Iron Does in The Body

Iron is extremely important for the body to function properly. The mineral is a core component of hemoglobin, a protein that’s responsible for transporting oxygen throughout the bloodstream, as well as giving blood its red color.

When we consume iron, it first gets absorbed into what are called mucosal cells of the small intestine. A smaller portion is then bound to a protein called ferritin which is concentrated most heavily in the liver, bone marrow, heart and pancreas.

Ferritin is able to detect the levels of iron floating through the bloodstream, either holding onto its iron reserves or releasing them as necessary. That means that a person consuming adequate amounts of iron through their diet should also have some leftover reserves of the mineral being kept safe for when stock is low in the blood. On the other hand, consuming too much iron through supplements, for example, can potentially damage the organs where ferritin is most concentrated. (1)

While it’s possible to store extra iron for later use, red blood cells have limited lifespans (roughly 120 days), so we need to be intaking iron relatively consistently. Furthermore, certain events, such as menstruation or pregnancy for women, require higher amounts of iron in the body than normal. Both women and men can up their bodies’ demand for iron with lots of physical activity, while children may need more of it during growth spurts.

Symptoms of Iron Deficiency

Some of the main symptoms of iron deficiency are as follows:

• Fatigue – can be physical as well as mental in the form of brain fog
• Dizziness – sudden spells of dizziness for no apparent reason may be a sign of iron deficiency
• Restless Leg Syndrome – a disorder that gives people sudden urges to move their legs, which can disrupt sleep
• Brittle nails – brittle nails can be caused by a number of things, a lack of iron among them
• Hair loss – Iron deficiency can cause hair loss due to a lack of oxygen getting to the hair follicles
• Paleness of the face – this is due to low amounts of hemoglobin in the body (2)

What is the Recommended Daily Allowance?

In general, women require more iron than men. The blood loss that results from menstruation is a major cause of iron deficiency in women. And, as mentioned above, pregnancy can also result in the depletion of iron stores from the body.

Before the age of 50, women should be getting around 18 mg of iron per day. During pregnancy, a woman should increase her intake to as much as 27 mg per day. Men, on the other hand, only require around 8 mg of iron per day. (3)

What is Anemia?

When iron deficiency becomes serious, it can turn into a condition called anemia. The symptoms of anemia are more or less the same as the iron deficiency symptoms listed above. But as anemia occurs after the body’s been deprived of enough iron for long periods of time, the symptoms will be even more pronounced.

Keep in mind that anemia can also be caused by a major lack of vitamin B12. And there are also other types of anemia with other causes, such as sickle cell anemia, which is a genetic disease.

Therefore, if you’re experiencing the common symptoms of anemia, it may or may not be related to a nutrient deficiency. It’s important to consult with a professional in these cases to get the right diagnosis. (4)

As we’ll go over further down below, iron supplements come with a number of potential side effects. That’s why you generally want to avoid them unless you’re suffering from a serious deficiency. Otherwise, getting adequate iron through the foods you eat shouldn’t be too much of a challenge, regardless of whether you’re a carnivore or vegan. (5)

The Best Iron Rich Foods

When it comes to natural sources of iron, most people think of meats. And for good reason – there are plenty of excellent animal sources of the mineral, which we’ll also cover below. But plant-based sources of iron do not get enough attention, which is why we’ll be putting a special focus on them here.

A Note on Plant-Based Iron and Absorption

The iron in plant-based sources is referred to as non heme iron. The type of iron called heme iron can only be found in animal sources. Meat, though, actually contains both non heme and heme iron. As non heme iron is not as easily absorbed by the body, do vegetarians face a higher risk of iron deficiency? (6)

Generally speaking, no. A big reason for this is vitamin C, which greatly boosts iron absorption, possibly by up to five times! If you’re already eating a mostly plant-based diet, there’s no doubt that you’re also getting loads of vitamin C through the fruits and vegetables you eat. (7)

Whether you’re a vegetarian or not, iron absorption is said to be hindered by drinking coffee or tea right after a meal. This might be hard to give up for many, as these beverages aid digestion and also provide a nice little post-meal energy boost. If you’re not willing to give up your coffee, you’ll just have to eat even more iron rich foods.

Vegetables High in Iron

Spirulina – Just an ounce of spirulina contains a whopping 8 mg of iron! But what exactly is it? Spirulina is a type of algae and it’s also a bonafide superfood. It’s full of many other nutrients and is also a powerful antioxidant. It’s commonly available in powdered or tablet form.

Lentils – Lentils contain about 3.3 mg of iron per half cup. They’re also excellent vegan sources of protein. (9)

Asparagus – One cup of asparagus contains around 3 mg of iron. And at only 27 calories per cup, asparagus is a good option for those trying to consume enough iron while also on a calorie restrictive diet. (10)

Leeks – Leeks contain around 2 mg of iron per cup. (11)

Black beans – At just under 2 milligrams per half a cup, black beans are a pretty good source of iron. But there are many more reasons to be eating them. They’re great sources of potassium, magnesium and protein.

Broccoli – A cup of cooked broccoli contains around one mg of iron. While it’s not going to fulfill your RDA, broccoli is a great source of vitamin C, which of course boosts iron absorption.

Green beans – Green beans contain around 1 mg of iron per cup.

Spinach – While spinach is often touted as a great source of iron, its absorption rate is less than ideal. Even when compared with other plant sources. It contains something called oxalates which are believed to block iron absorption, as well as calcium absorption. Spinach is still very good for you overall though!

Iron Rich Fruits

Watermelon – You can get around 1.5 milligrams of iron by eating around one eighth of a watermelon. That’s not bad, and the high vitamin C content will ensure that it’s absorbed properly.

Dates – These sweet, tasty treats contain 1.5 mg of iron per cup

Raspberries – Raspberries contain about 1 mg of iron per cup (8)

Dried fruits – Many lists tout numerous dried fruits, such as raisins and dried apricots, as being good sources of iron. Raisins, for example, contain just under 2 mg of iron per 100 grams, while dried apricots have 2.7! (8)

However, by eating dried fruits, you are simply consuming more calories than you are by eating the same amount of fruits in their normal state. It’s not as if a piece of fruit magically increases its iron content once it becomes dried! So while dried fruits are indeed good iron sources, their inclusion on some lists can be somewhat misleading.

Other Vegan Sources of Iron

Pumpkin Seeds – Pumpkin seeds are truly underrated nutritional powerhouses. Not only are they excellent sources of zinc and magnesium, but it turns out that they’re also full of iron as well. Just an ounce (around 28 gram) of pumpkin seeds contain over 4 mg of iron. (12)

Dark Chocolate – Dark chocolate contains around 3.3 mg of iron per ounce. And as you can learn more about here, the tasty treat comes chock full of other health benefits as well. It can even boost your memory! (12)

Animal Products Which are High in Iron

Oysters – Oysters are highly nutritious. As we previously went over in this article, oysters are the best natural source of zinc there is. They’re even high in vitamin C! And it turns out that oysters and shellfish in general (including clams and mussels) are some of the best natural sources of iron as well.

A single serving of shellfish is generally considered to be 3 ounces (85g) and that can contain up to 7.8 mg of iron! For men, that’s pretty much the entire RDA in one go, while women will still need a bit more. Also keep in mind, though, that the iron content of oysters may vary greatly depending on the catch. (14)

(If you’re looking to cut meat out of your diet but still want some of the nutritional benefits of animal products, consider trying the Pescatarian Diet. This way of living is still mostly plant-based, but it also allows for including things like oysters, salmon and eggs into your diet as you please.)

Sardines – 1/4th cup of sardines contains around 1.8 mg of iron. Sardines, like oysters, are also compatible with the Pescatarian Diet.

Liver – A single serving of beef liver (around three ounces) contains about 4 mg of iron – roughly half the RDA for men. Liver is also high in folate, another important nutrient that many people suffering from anemia tend to lack. (9)

What About Fortified Foods?

Since iron deficiency is so rampant these days, more and more packaged foods nowadays are being fortified with iron. When a food has been fortified, it basically means that it’s been artificially enriched with nutrients that weren’t already there.

The most common iron-fortified foods nowadays are breakfast cereals. But don’t go rushing to the cereal aisle just yet. There are many reasons why you should be avoiding it altogether. Cereals tend to come with loads of added sugar and possibly other strange chemicals. And the processing which takes place strips away most of the original grain’s nutritional content.

And almost everyone who eats cereal has it with either cow’s milk or soy milk – both of which you probably want to avoid. You can read more about the effects of dairy here, while so much soy nowadays is GMO, and it may also be estrogen-inducing. Furthermore, there are plenty of good reasons why you might want to consider skipping breakfast entirely!

So while eating fortified cereal might be better than developing full-blown anemia, you always want to stick with natural, single ingredient foods like the ones mentioned in this article.

Iron Supplementation and Potential Side Effects

Normally, supplementation is a perfectly safe alternative for when you can’t get enough of certain minerals or vitamins through your diet. Iron, however, is a little different.

As mentioned above, excess iron gets stored by certain organs, waiting to get released when the amount of iron in the bloodstream gets low. However, excess iron via supplementation can cause a number of side effects and even damage to the organs which normally hold onto it. Getting a high amount of iron purely through food, on the other hand, is unlikely to cause any adverse effects.

Some common side effects of too much iron include:

• Nausea
• Vomiting
• Stomach Pain
• Constipation or diarrhea
• Poisoning – yes, too much iron (over around 40mg in a day) can even be toxic! (15)

With all that in consideration, we’re not going to recommend taking iron supplements unless you’ve been advised to do so by a professional. The people which most likely require supplements are those who are already anemic or women who are currently pregnant. Otherwise, people who are simply a little iron deficient will probably be best off by adjusting their diets to include more iron rich foods.

Conclusion

Hopefully, the world’s most common nutritional deficiency is less of a mystery to you now. Whether you’re vegan or omnivore, there’s no reason why you need to be iron deficient. All it takes is a few minor adjustments to your diet and you should be all set. However, if you’re suffering from anemia-related symptoms or are currently pregnant, do yourself a favor and consult with a professional.

Sources

(1) https://blog.insidetracker.com/why-iron-is-so-crucial-to-your-body
(2) https://www.everydayhealth.com/news/unusual-signs-iron-deficiency/
(3) https://healthyeating.sfgate.com/dangers-involving-low-iron-levels-9586.html
(4) https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360
(5) https://www.fergon.com/iron-deficiency-vs-anemia-how-to-tell-the-difference/
(6) https://hemochromatosishelp.com/heme-iron-vs-non-heme-iron/
(7) https://www.nomeatathlete.com/iron-for-vegetarians/
(8) https://truweight.in/blog/food-and-nutrition/iron-rich-fruits.html
(9) https://draxe.com/top-10-iron-rich-foods/
(10) https://www.myfooddata.com/articles/fruits-and-vegetables-high-in-iron.php
(12) https://www.healthline.com/nutrition/11-healthy-iron-rich-foods#section6
(13) https://www.healthline.com/nutrition/11-healthy-iron-rich-foods#section5
(14) https://www.myfooddata.com/articles/food-sources-of-iron.php
(15) https://www.curejoy.com/content/side-effects-of-iron-tablets/

The post Fight Iron Deficiency With These Fruits and Vegetables appeared first on Holistic Health for Life.

Everybody’s heard of potassium, but few people seem to know just what it is or why we need it. For whatever reason, we’ve learned from a young age to associate potassium with bananas. Yet other than that single detail, the vital mineral mostly remains a mystery for the average person. It’s time we take a closer look at potassium and go over exactly why we need it and how to get more potassium naturally in our diets. And yes, there are plenty of other sources aside from bananas!

What is Potassium and What Does it Do?

Potassium is considered both a mineral and an electrolyte. In fact, it’s considered to be one of the most important electrolytes of all. But what exactly are electrolytes and what are they good for?

Electrolytes are minerals which help conduct electricity within the body. Aside from potassium, calcium, magnesium and sodium also act as electrolytes. You may have heard that you should consume electrolytes for hydration during sports, or even to help recover from a bad hangover. The reason is that electrolytes help regulate the body’s water levels and the movement of water throughout the cells.

Potassium and sodium work together as a team to make up what are known as Sodium-Potassium Pumps. In addition to regulating fluids, these pumps are vital for producing electricity that’s necessary for all sorts of basic functions, like nerve function and the proper functioning of our muscles.

Potassium is even involved in other types of pumps in the body that are vital for things like pH regulation and digestion. These various generators even control the transport of calcium throughout the body and they help us better absorb protein. In fact, around a 60% of all the energy we intake from our food is used to fuel these pumps. (1)

The Sodium-Potassium Pumps, as the name suggests, require both sodium and potassium to function, yet sodium is so often demonized in the mainstream health media. A lot of this is misinformation, as there’s often little distinction made between high quality Himalayan sea salt and basic table salt. Regardless, the body is much better at retaining sodium than it is potassium. That’s why it’s so important to make sure we’re getting adequate amounts potassium for our bodies to function at full potential.

The tricky thing with potassium is that the daily recommended dosage is really high compared to other minerals. With the recommended dosage being at least 4,700mg a day, it’s incredibly difficult to get that full amount from a single meal.

Also, since it’s best to balance out potassium with the other vital minerals, we really want to get it from natural sources and not through supplements. But with little public knowledge on potassium-rich foods other than bananas, it’s about time we educate ourselves on how to get more potassium from other natural sources. If we don’t, we may end up experiencing some of the nasty side effects associated with potassium deficiency.

Potassium Deficiency Symptoms

Potassium deficiency can be hard to detect through a blood test, because potassium resides inside the cells and not outside. Therefore, if you’re experiencing one or more of the symptoms below, you should analyze your diet to determine whether it might be caused by potassium deficiency. (And of course, also consult with a professional)

• Fatigue
• Nerve problems
• High blood pressure
• Muscle cramps
• Sugar cravings
• Constipation
• Muscle weakness
• Anxiety

Potential Causes of Potassium Deficiency (Other Than not Eating Enough)

There are also a number of reasons people might be suffering from a potassium deficiency, other than simply not eating enough. Certain habits, or even stress, can greatly reduce the amount of potassium in the body. Here are a few things which may lead to a deficiency:

• Stress and anxiety
• Eating too much sugar
• Ketogenic diets – low carb diets can lead to both sodium and potassium deficiencies
• Taking blood pressure medication
• High proteins diet without enough vegetables

Why You Don’t Want Too Much

Just as there are plenty of drawbacks to a potassium deficiency, there are also a number of symptoms related to having too much potassium in your system. This is a state known as hyperkalemia.

Oddly enough, the things you might experience from hyperkalemia are pretty similar to what you might go through during hypokalemia, or potassium deficiency. (2) You might also experience things like vomiting or diarrhea.

As mentioned, the daily recommended amount is quite high, at 4,700mg – 6,000mg daily. That’s roughly equivalent to around 10 cups of salad! Therefore, it’s unlikely you’ll be getting too much potassium through your diet alone. But if you’re ingesting supplements or drinking too much cream of tartar mixed with water (see more below), you may be at risk of hyperkalemia.

How to Get More Potassium: The Best Natural Sources

You should focus on getting your potassium from natural sources. This ensures that you’re also getting other vital nutrients which potassium cooperates with for important bodily functions. Vegetarians can rejoice, as the best potassium sources come from plants. First, let’s get bananas, the most famous (but not the best) source of potassium out of the way.

Bananas

Bananas, it turns out, are not actually that great of a potassium source – they’re just OK. An average medium-sized banana only contains about 300 – 400mg of potassium. That means that you’d need to eat 12 to 15 bananas to meet the recommended daily dosage of around 5,000mg of potassium!

I love bananas, but even after eating 3 or 4, I tend to feel full and bloated for the rest of the day. And if you’re someone who’s trying to avoid too much fructose in your diet, you certainly don’t want to be going through all those bananas.

However, there’s nothing wrong with a few bananas a day, combined with other more efficient potassium sources. Let’s learn more about what they are.

White and Black Beans

White beans are one of the most abundant natural sources of potassium out there. One cup of cooked white beans contains just over 1,000mg of potassium. It should be noted, though, that the serving size is usually listed as ½ cup, thus bringing white beans down to 500mg in most lists. (3)

As an added benefit, these beans are also a good source of magnesium and fiber.

Black beans are also great sources of potassium, with half a cup of boiled beans containing around 400mg. And like white beans, they’re also rich in other nutrients like protein and fiber.

Avocado

Avocados contain about 700mg of potassium per cup, or around 900mg for an entire medium-sized avocado. That’s over double the amount found in a banana! Or, if you look at the ratio of potassium per calorie, three times as much! The green fruit is also high in healthy fats and low in carbs. (4)

People on high-fat diets like the ketogenic diet tend to be at risk of potassium deficiency, because the state of ketosis also expels a lot of potassium from the body. That’s why it’s important to consume lots of avocados and other dark leafy greens while on these types of diets.

Spinach

One cup of boiled spinach contains about 840mg of potassium. While raw spinach is certainly good for you in many ways, the raw leaves only contain 167mg of potassium per cup. Cooked spinach is ideal for those watching their potassium intake because the food becomes so compact and easy to eat. (5)

Sweet Potato

Sweet potatoes contain around 450 mg of potassium per cup. They’re also healthier overall than white potatoes. And sweet potatoes are high in beta-carotene and a great source of vitamin A.

Grapefruits

Fruit lovers might be disappointed to learn that bananas don’t live up to the hype when it comes to potassium content. Grapefruits, at least, contain around the same amount as a banana, or 320mg per entire fruit. And they won’t leave you feeling as full!

Mushrooms

Mushrooms are also good potassium sources. However, there are so many varieties of mushrooms out there, not to mention different ways to prepare them all, thus making it hard to list the exact potassium amounts for each type. Generally speaking, though, shiitake and crimini mushrooms are among the best sources. (6)

Coconut Water

One of the best ways to get your potassium is to drink it. One cup of coconut water generally contains around 600mg of potassium for under 50 calories. And they’re also good sources of sodium, another vital mineral for hydration and nerve function.

This is a great alternative to those sugary, chemical-laden sports drinks that have been on the market for so long. Even if you don’t live in a tropical climate where fresh coconuts are readily available, coconut water products are becoming increasingly popular these days.

*Other good potassium sources include squash, pomegranate, dried apricots, salmon and carrots.

Potassium Supplement Alternatives

There are much better alternatives out there to potassium supplements. For those wondering how to get more potassium in their daily lives, the best solutions often come in liquid form.

Coconut Water

Above, we went over the benefits of drinking coconut water, which is also a great sodium source.

There are plenty of coconut water products on the market these days, but you might want to look at Harmless Coconut Water. Some reviewers describe it as the closest thing to drinking straight from the coconut. It’s pricey, though, so you may also want to research other products if you’re on a budget.

Cream of Tartar

Cream of tartar is a byproduct of the winemaking process and is often used in cooking. Actually, the alternative name for cream of tartar is ‘Potassium bitartrate.‘ To get an extra potassium boost, simply mix 1 teaspoon with a glass of water and just drink it as is. That’s 495 mg of potassium for only 8 calories!

However, cream of tartar is such an efficient and easy-to-consume potassium source that it’s important to not drink too much. Otherwise, you may experience some of the symptoms of hyperkalemia, or potassium overload.

Electrolyte Products

There are also a number healthy electrolyte products on the market these days that aren’t sweet fruit drinks like Gatorade. I have yet to try this myself, but I’m intrigued by Dr. Berg’s Electrolyte Powder which contains 1,000mg of potassium per serving. And unlike a typical “sports drink,” there’s no added sugar!

Potassium Raw Juice Recipe

Another great way to boost your potassium intake is through fresh juices. Here’s a recipe from my book Juicing Recipes: 50 Tasty Juice Recipes for Detox, Weight Loss and Vitality.

Ingredients:

• 3 fresh carrots, peeled & chopped
• 2 sweet potatoes, peeled & chopped
• 3 cups of fresh baby spinach, stem removed & chopped
• 1 lemon, peeled

Put it all in a juicer, and there you go! If you drink the whole amount (2 servings) this juice recipe should provide roughly 1,900 mg of potassium. Of course, things vary depending on the size of the vegetables you’re using, as juicing is not an exact science.

While still less than half the daily recommended amount, drinking a high-potassium juice in addition to a nutritious diet full of other potassium-rich foods can make getting the recommended amount a lot easier. This juice is also high in beta-carotene and vitamin C.

Conclusion

Hopefully you’ve learned some new information about just how important potassium is for all living things, and also new ways to integrate potassium-rich foods or drinks into your diet. While there’s no doubt that the banana industry is very pleased that people automatically picture the yellow fruit when thinking of potassium, the truth is that there are plenty of better sources out there. But there’s no reason you should give up eating bananas, either. Just eat plenty of vegetables and fruits every day and you can’t go wrong. Remember, food is the best medicine!

Sources

(1) https://www.youtube.com/watch?v=q2vPQYP0dpI

(2) https://www.globalhealingcenter.com/natural-health/what-is-potassium/

(3) https://www.healthaliciousness.com/articles/food-sources-of-potassium.php

(4) https://www.avoseedo.com/potassium/

(5) https://www.livestrong.com/article/530709-how-much-potassium-is-in-raw-spinach/

(6) https://www.dietandfitnesstoday.com/potassium-in-mushrooms.php

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