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Pumping
Iron, Veggie Style
Source: Publix
Greenwise Magazine
 Vegetarians
are at risk for anemia because the body doesn't absorb the iron in
plants as well as the iron in meat, poultry and fish. If you're not
a meat-eater, choose several servings of iron-rich plant foods every
day. Vitamin C boosts iron absorption, so include some C-rich foods
at each meal as well.
Food |
Mg Iron |
1 cup Cheerios |
10.32 |
1 cup quick Cream of Wheat |
10.28 |
1 cup cooked lentils |
6.59 |
1 cup cooked spinach |
6.43 |
1 cup refried beans |
4.18 |
1 baked potato with skin |
2.18 |
1 cup enriched spaghetti |
1.96 |
¼ block firm tofu, prepared
with calcium sulfate and magnesium chloride |
1.30 |
1 ounce dry-roasted sunflower seed
kernels |
1.08 |
10 dried apricot halves, sulfured |
.93 |
¼ cup raisins |
.68 |
High-Vitamin-C Foods
- Bell peppers
- Broccoli
- Cantaloupe Grapefruit
- Kiwifruit Oranges
- Orange juice
- Potatoes
- Strawberries
- Tomatoes
- Tomato sauce
How much iron do you need each day?
Children: 1-3 years: 7 mg/day; 4-8 years: 10 mg/day;
9-13 years: 8 mg/day
Males: 14-18 years: 11 mg/day; 19+ years: 8 mg/day
Females: 14-18 years: 15 mg/day; 19-50 years: 18 mg/day;
51+years: 8 mg/day
Pregnancy: 27 mg/day
>> Read
Full Article!
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This
season Amy favors the classic California Burger!
"The California Burgers are my favorite summer food.
I sit outside on the patio, munching the veggie burger with
a big bun, fresh sliced tomatoes, lettuce from the garden,
relish, cheese, ketchup...the whole works. Oh yeah, and then
add a cold homemade chocolate milkshake to my other hand, and
I’m
in hot-weather heaven."
-Amy Berliner
>> Visit
the products section on amys.com for more information.
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