Tag: iron

Posted in PLANT FOOD FACTS

Fava Bean (Habas)

Posted on by Mary Ann Lesh

Fava beans are rich in iron, phosphorous, magnesium, and manganese. One serving packs 106% of the daily requirement of folates, important for preventing birth defects.

Fava beans, sometimes called horse beans or broad beans (español: habas) come from a species of flowering plant in the Fabaceae pea and bean family. It is widely cultivated as a crop for human consumption. Eating these beans regularly may have benefits for symptoms of Parkinson’s disease, help prevent birth defects, boost immunity, aid weight loss and lower cholesterol levels and blood pressure. Recipe for Mexican Sopa de Habas

Nutrition: 3.5 oz (100 g) fava beans
calories341
calcium10% DV
carbohydrates58.29 g
copper41% DV
fat1.53 g
fiber25 g
folate106% DV
iron52% DV
magnesium54% DV
manganese77% DV
niacin19% DV
phosphorous60% DV
potassium23% DV
protein26.12 g
riboflavin28% DV
selenium12% DV
thiamine48% DV
zinc33% DV
vitamin B628% DV
SOURCES: WIKIPEDIA / HEALTHLINE
Posted in PLANT FOOD FACTS

Spinach Facts

Posted on by Mary Ann Lesh

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. Spinach is typically safe to consume as part of a well-rounded, nutritious diet, but some people may benefit from limiting their intake of this vegetable. Spinach is rich in dietary oxalate, which can increase a person’s risk of kidney stones. The high oxalate content may be reduced by steaming. Spinach contains:

  • Alpha-lipoic acid
    • an antioxidant which lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes.
  • Vitamin K
    • Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Vitamin K acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.
  • Protein and carbohydrates.
    • Most of the calories from protein and carbohydrates, which play important roles in the body, from maintaining eye health to reducing inflammation.
  • Chlorophyll
    • Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower risk of cancer.
  • Potassium
    • It can help reduce the effects of sodium in the body. A low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake.
  • Fiber and water
    • Both help prevent constipation and promote a healthy digestive tract.
  • Vitamin A
    • It moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. A buildup of this oil can lead to acne. Vitamin A is necessary for the growth of all bodily tissues, including skin and hair.
  • Vitamin C
    • It is crucial for building and maintaining collagen, which provides structure to skin and hair.
  • Iron
    • Iron deficiency is a common cause of hairloss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach.
1 cup of spinach contains%DV
CALORIES7
PROTEIN0.86G
CALCIUM29.7MG
IRON0.81G
MAGNESIUM24MG
POTASSIUM167MG
VITAMIN A (RETINOL)141MCG
VITAMIN B9 (FOLATE)58MCG
SOURCE: MEDICAL NEWS TODAY / WIKIPEDIA
Posted in PLANT FOOD FACTS

Passion Fruit (Maracuyá) Facts

Posted on by Mary Ann Lesh
Passion fruit is rich in antioxidants and dietary fiber, which have been linked to a lower risk of conditions like heart disease and diabetes.

Passion fruit (español: maracuyá) is the fruit of the Passiflora vine. It has a tough outer rind and juicy center full of edible seeds. There are several types that vary in size and color. Purple and yellow varieties are the most commonly available ones, including Passiflora edulis, small round or oval-shaped fruits with purple skin, and Passiflora flavicarpa, round or oval with yellow skin and usually slightly larger than the purple variety.

Passion fruit is rich in antioxidants and dietary fiber. Diets high in these nutrients have been linked to a lower risk of conditions like heart disease and diabetes. Passion fruit is a good source of fiber, vitamin C, and vitamin A. It is also rich in beneficial plant compounds, including carotenoids and polyphenols. It has a small amount of iron, and even though the body doesn’t usually absorb iron from plants very well, passion fruit comes with a lot of vitamin C, which is known to enhance iron absorption.

Passion fruit allergy is rare, but some cases occur. People with a latex allergy are at greater risk.

1 small purple passion fruit contains
CALORIES17
FIBER2 g
IRON2% DV
POTASSIUM2% DV
VITAMIN A (RETINOL)8% DV
VITAMIN C9% DV
SOURCE: HEALTHLINE

Posted in RECIPES

Lentil and Apricot Salad

Posted on by Mary Ann Lesh

Combining foods rich in Vitamin C, like apricots, tomatoes, and lemon juice, with iron-rich foods such as lentils, can improve the absorption of non-heme iron.

PREP 20 min / SERVES 4

  • INGREDIENTS
    • 1 c cooked LENTILS
    • 1 small diced fresh TOMATO
    • 1/2 c raw baby SPINACH
    • 1/4 c PUMPKIN SEEDS
    • 1/2 c dried chopped APRICOT
    • VINAIGRETTE
  • DIRECTIONS
    1. Combine LENTILS, TOMATOES, SPINACH, PUMPKIN SEEDS, and APRICOTS
    2. Drizzle VINAIGRETTE
    3. Stir ingredients and let sit 15 minutes before serving
Posted in NUTRIENTS

Iron

Posted on by Mary Ann Lesh

What does iron do?
Iron is an important mineral that your body needs to make hemoglobin, a protein in red blood cells. Red blood cells help carry oxygen throughout your body.

How much do I need?
The Recommended Daily Allowances vary for gender, age, pregnancy, and lactation.

AgeRDA PREGNANCYLACTATION
Male 14-1811 mg
Female 14-1815 mg27 mg10 mg
Male 19–50 +8 mg
Female 19-5018 mg27 mg9 mg
Female 51 +8 mg

Are supplements recommended?
Consult a health care professional if you have symptoms of iron deficiency anemia. There is a risk of toxicity. Excessive iron occurs most often from taking high-dosage supplements when not needed or from having a genetic condition that stores too much iron. The maximum daily intake unlikely to cause harmful effects is 40 mg for children 14 and under and 45 mg for all adults over 14.

What are some good plant food sources of iron?
SPINACH, LEGUMES, PUMPKIN SEEDS, BROCCOLI, TOFU, DARK CHOCOLATE
Iron from food comes in two forms: heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens. Heme iron is better absorbed by the body than non-heme iron. Vegetarians may develop IDA if they do not include adequate non-heme iron foods in the diet. Because non-heme iron is not well-absorbed, either greater quantities of these foods my be required or careful attention is needed in how they are eaten to improve absorption (consuming with vitamin C-rich foods while avoiding eating with calcium-rich foods, calcium supplements, or tea). It is possible to obtain enough iron in a vegetarian/vegan diet with careful planning.

Source: Harvard School of Public Health

Iron-Rich Plant Foods

Spinach Facts

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Posted in PLANT FOOD FACTS

Epazote Facts

Posted on by Mary Ann Lesh
Epazote is rich in folates, calcium, copper, manganese, iron, and magnesium.

Epazote is a herb used in Mesoamerican cooking since long before the Spanish conquest. Its strong musky flavor is appealing, but it also has a number of nutritional and medicinal benefits. It should be used in small quantities and is not recommended for pregnant women and nursing mothers. It aids in digestion and contains anti-oxidants. It is often added to beans and corn dishes. It belongs to the Amaranthaceae family of herbs and vegetables, which includes amaranth, spinach, quinoa, and beets. The scientific name is Chenopodium ambrosioides. It is sometimes called wormseed or Mexican tea.

3.5 oz (100 g) epazote
calories 32
carbohydrates 7.44 g
fiber 3.8 g
calcium 27.5% RDA
copper 21% RDA
folates 54% RDA
iron 24.5% RDA
magnesium 30% RDA
manganese 135% RDA
phosphorous 12% RDA
potassium 10% RDA
riboflavin 27% RDA
vitamin C 6% RDA
zinc 12% RDA
Sources: nutrition and you
Posted in PLANT FOOD FACTS

Chaya (Mayan Tree Spinach) Facts

Posted on by Mary Ann Lesh
Chaya is recommended in folk medicine for diabetes, obesity, kidney stones, hemorrhoids, acne, and eye problems.

The scientific name of chaya (español: chaya) is cnidoscolus aconitifolius. It is known as Chaya or Mayan Tree Spinach. It is a large fast-growing perennial shrub that is believed to have originated on the Yucatan peninsula. Chaya can be cooked just like spinach, and is an excellent addition to a stir-fry. It is high in protein, vitamins, calcium, iron and antioxidants. In folk medicine, chaya is recommended for diabetes, obesity, kidney stones, hemorrhoids, acne, and eye problems. Chaya shoots and leaves serve as a laxative, diuretic, and circulation stimulant. They are used to improve digestion, to stimulate lactation, and to harden the fingernails. Like most food plants such as lima beans, cassava, and many leafy vegetables, the leaves contain hydrocyanic glycosides, a toxic compound easily destroyed by cooking. Even though some people eat raw chaya leaves, it is risky to do so.

WARNING: Chaya leaves must be cooked; raw leaves are toxic

Chaya is believed to have these and other health benefits:
Improve blood circulation
Aid digestion
Improve vision
Help lower cholesterol
Help reduce weight
Prevent coughs
Increase calcium
Deconges and disinfect lungs
Prevent anemia
Improve memory and brain function
Combat arthritis
Improve glucose metabolism and prevent diabetes.
SOURCES: HEALTH BENEFITS TIMES
Posted in PLANT FOOD FACTS

Broccoli Facts

Posted on by Mary Ann Lesh
Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Broccoli is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. Broccoli may be eaten raw, but recent research suggests that gentle steaming is best for maximum health benefits. Steaming also eliminates the risk of contaminaton. Broccoli is low in calories and high in fiber, protein and Vitamin C. It also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.

1 cup (91 g) raw broccoli provides%DV
CARBOHYDRATE6 G
CALORIES31
FAT0.4 G
FIBER2.4 G
PROTEIN2.5 G
CALCIUM10 MG
COPPER10%
VITAMIN C140%
SOURCE: HEALTHHLINEs

RECIPES WITH BROCCOLI

SOME BROCCOLI NUTRIENTS

Protein

What does protein do? Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions. How much do I need?U.S. adults should typically consume around 50-175 grams of protein daily in a typical 2000…

Copper

What does copper do? Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. How much do I need?The recommended daily allowance (RDA) is around 900 micrograms a day for adolescents and adults.…

Fiber

Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.

Vitamin C

Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.

Vitamin K

What does Vitamin K do? Vitamin K is an essential nutrient that plays a critical role in blood clotting, wound healing, and bone health. People who don’t have enough vitamin K in their system are at greater risk of increased bleeding and bone fractures. How much do I need?The recommended daily amount for adults 19…

Iron

What does iron do? Iron is an important mineral that your body needs to make hemoglobin, a protein in red blood cells. Red blood cells help carry oxygen throughout your body. How much do I need?The Recommended Daily Allowances vary for gender, age, pregnancy, and lactation. Age RDA PREGNANCY LACTATION Male 14-18 11 mg Female…

Potassium

What does potassium do? Potassium is a mineral found in the foods you eat. It’s also an electrolyte. Electrolytes conduct electrical impulses throughout the body. They assist in a range of essential body functions, including blood pressure, normal water balance, muscle contractions, nerve impulses, digestion, heart rhythm, and pH balance (acidity and alkalinity). How much do…