A Word From Our Sponsors…
- 3
Latest News
Being in the Know: The Latest Developments in Stem Cell Research
Jan. 16 2:27 p.m.
1 CommentsRead more
Valuable Offers
- 10 Amazing Functions of the Prostate Gland by BeWellBuzz
- WHY do you train? by Jaqui Karr
- Energy Wrap-Ups for 2011 - Enter 2012 by Kathy Roseborough
- What you should know about Gastric Bypass Surgery by Simon Lee
- Forbidden Healing by Capt. T. C. Randall
- Fiber drinks can help you lose weight by Simon Lee
- How To Immediately Reduce Your Toxic Exposures by HealingGrapevine
- 16 Health Benefits of Rosemary: Rosemary is a Mediterranean herb with needle-like ...
- 10 Interesting Facts and Benefits of Pears: Homer, famous author of the Odyessy, called p...
- What Is Shilajit?: (BeWellBuzz) Before embarking on a journey to disc...
- Top 10 Anti-Aging Foods: (BeWellBuzz) Every year, the National Institutes o...
People Buzzin
Popular Posts
Eating for Your Blood Type: A+ & A-
All of us are individuals in our own right. Every individual's genetic make-up is unique, but at the...
33 CommentsRead more
Benefits of Turmeric for Skin and More
In India, you can't think about a curry without turmeric in it. However, it's only now that people a...
21 CommentsRead more
A Recipe for Healthy Eyes
Age-related macular degeneration affects the part of the eye responsible for central vision, leading...
32 CommentsRead more
Cold or Warm Water. What’s better?
Is drinking cold water good or bad for you? Does the temperature of the water matter at all? Believe...
26 CommentsRead more
10 Reasons Why Flu Shots Are More Dangerous Than a Flu!
The verdict is out on flu shots. Many medical experts now agree it is more important to protect your...
154 CommentsRead more
Mobile Buzz
Get BeWellBuzz updates on your iPhone, iPod or iPad! 
iPhone & iPod Touch App
Download BeWellBuzz for iPhone
1000+ Users
Where Do You Get Your Iron?
Post date: May 31, 2009 6:08 p.m.
What's Your Reaction? important funny typical scary outrageous amazing innovative finally

Iron is vital to life. Every cell in the human body contains iron. Oxygenation of tissues and cells is accomplished by iron contained in red blood cells which carry oxygenated blood throughout the body and pick up carbon dioxide to be excreted. The human body uses iron to enhance immune system functioning, produce energy and increase oxygen distribution throughout the organ systems.
Iron is an essential component of hemoglobin (Hb). Insufficient Hb, resulting in insufficient oxygen supply to the body, and generally known as anemia. In order to avoid anemia, vegans need to take daily care to find edible sources of iron, Vitamin C, and copper. Vitamin C can increase the iron absorption from foods by two times. An adequate copper level in the blood is critical to the transport of iron throughout the body.
Signs of needing more iron include lowered resistance to infections, fatigue, dizziness, headaches, brittle nails, a sense of apathy and feelings of depression. Increased iron intake through natural foods is key to preventing these low iron symptoms. The body needs to maintain about four grams of iron to function well.
How much iron do we need?
Iron is available in two forms, heme-iron and nonheme-iron. Heme-iron is contained in animal flesh. For those of us who choose a vegan life style, nonheme-iron, found in plants is what we need.
The RNI (Reference Nutrient Intake) for adults is 8.7 mg daily average. For menstruating women it’s set at 14.8 mg. But bear in mind that figure is set with the average woman (on a standard cooked diet) in mind. It will not apply to the majority of all-raw women, who generally bleed far less than the average.
Can iron be stored?
Yes, which means that we don’t need to concern ourselves with iron intake within any one day.
Can we have too much iron?
Yes. High levels of iron in the blood have been linked with cancer and heart attacks. And high doses of iron supplements have been linked with constipation, vomiting and diarrhea, and can be fatal.
RAW VEGAN SOURCES OF IRON
The following raw vegan food groups tend to be particularly high in iron: seeds, nuts, dried fruit, dark green leaves.
Here are just a few examples of foods high in iron, and I’ve been realistic on serving sizes. For example, you will often hear people say that parsley is high in iron. Well, yes it is, per 100g. But parsley is so light in weight that you’d have to eat five packs for it to make it onto the list below.
Pumpkin seeds, 1/2 cup, 10 mg iron
Dried apricots/peaches, 100g, 6 mg
Cashews, 1/2 cup, 5 mg
Pine kernels, 1/2 cup, 4 mg
Sunflower seeds, 1/2 cup, 4 mg
Almonds, 1/2 cup, 3 mg
Spinach, 100g, 3 mg
Sea veg (generally), 100g, 2-3 mg
Kale, 100g, 2 mg
Walnuts, 1/2 cup, 2 mg
Sprouted lentils, 1/2 cup, 2 mg
(Source: USDA Nutrient Database)
There are many other options for increasing daily iron intake like string beans, turnip and mustard greens, shiitake mushrooms, romaine lettuce, tofu and blackstrap molasses. Not quite as high in iron but still beneficial are asparagus, broccoli, chick peas, leeks, lentils, brussel sprouts.
Raw fooders who eat at least some of the foods on this list regularly should have no problem in making the RNI of 8 grams, as most of the other foods eaten in a week will also be contributing to iron requirements.
Remember that cooking reduces nutrient levels including iron. Raw harvests must be carefully cleaned and it’s important to avoid harvesting in areas where pesticides are in use. The more iron-rich foods that you eat in an uncooked state, the better your iron level will be.
Sources:
http://www.naturalnews.com/025978.html
http://debbietookrawforlife.blogspot.com/2009/05/where-do-you-get-youriron.html
Related posts

8 Health Warnings Your Fingernails Are Sending
Fingernails and disease don't go together in most minds... but they should. Your fingernails can give you valuable health warnings and signal the pres
0 CommentsRead more

Hidden Headache Triggers
A headache is pain or discomfort in the head, scalp, or neck. There are many reasons why you get one but you may be surprised to learn
0 CommentsRead more

10 More Reasons Why The Flu Shot Is More Dangerous Than The Flu
(BeWellBuzz) We were surprised by the overwhelming response for our "10 Reasons Why Flu Shots Are More Dangerous Than a Flu" article. Thanks for
10 CommentsRead more





Comments (0)
Login
Log in using