Tagged with 'iron'

Don't purchase your prenatal vitamins before you read these tips for choosing the best one.

There are a handful of important nutrients almost impossible to get from commonly consumed plant foods. If you follow a vegan diet, make a plan for how you’re going to provide your body with the important, missing nutrients.

When ferritin levels are high, it can have a profound negative effect on health and you will likely feel it quickly, especially the inflammatory effects. Find out how else high ferritin is effecting your body.

Taking an iron supplement is usually only necessary for women who are still menstruating or who suffer from iron-deficiency anemia (typically caused by heavy menstrual flow or internal blood loss due to ulcers or overuse of aspirin or other anti-inflammatory medications). Your doctor can confirm iron-deficiency anemia with a blood test. Gastric bypass surgery can also limit your body’s ability to absorb iron.

If you are no longer menstruating, there's only a slim chance you're low on iron. We all need small amounts of iron to make hemoglobin, the oxygen-carrying protein in blood. However, a woman’s iron needs drop to just 8mg a day after menopause, less than half the amount required during childbearing years.

Excess Iron Can Be Harmful

If you get enough iron in your diet, and most people do, taking a supplement could actually harm your health. While excessive amounts of some other vitamin and mineral supplements are easily flushed from the body, any extra iron you get builds up in the heart, liver, pancreas, and other organs. Over time, this can lead to heart problems, liver disease, and diabetes. High iron intake is even more dangerous for people with hemochromatosis, a common genetic disorder in which the intestines absorb more iron than the body needs.

Food Sources of Iron

You’re better off getting the iron you need from food. Dark meat and seafood like oysters are the richest sources of heme iron, which is the most easily absorbed form. But there are plenty of iron-rich vegetarian options as well, such as dried beans, cooked greens, apricots, and raisins. Since these contain non-heme iron, however, they’re best eaten with foods high in vitamin C or fermented foods such as miso, yogurt, and sauerkraut, all of which form a bond with this type of iron, making it easier to absorb. Plant compounds in coffee, tea, and casein (a protein in milk), on the other hand, may impair iron absorption.

Symptoms Of Iron Deficiency

You could be low in iron if you have:

1. Fatigue     2. Lightheadedness     3. Dizziness     4. Cold hands or feet     5. Hair loss     6. Brittle nails     7. Headache         8.  Shortness of breath   9. Pale skin     10. Restless legs syndrome

If you're experiencing some of these symptoms, I suggest taking to your health care provider.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian for Healthy Goods

All nut butters are versatile and add creaminess, heart-healthy fats, fiber, and protein to your diet. Nut butter can serve as a healthful way to add richness to any dish or a satisfying snack on their own. Choosing natural varieties will ensure your nut butter doesn’t contain hydrogenated fat (aka: trans fat).

Here are 11, hard to argue, reasons to eat nut butter every day.

1. It’s delicious!

2. Nut butters contain a significant amount of fat, but the type of fat is predominantly monounsaturated fat, which lowers LDL (“bad”) cholesterol, increases HDL (“good”) cholesterol and appears to lower cardiovascular risk.

3. The healthy fat, in addition to the fiber and protein found in nuts, leads to greater satiation (feeling of fullness) and have been shown to have zero influence on body weight. One or 2 T of almond butter will keep you feeling fuller longer than say, a handful of pretzels.

4. A breakfast containing almonds may help stabilize blood sugar levels for the rest of the day. When your blood sugar is steady you often have more energy and are less likely to feel “starved” and give in to food cravings.

5. Nut butter is a great source of plant-based iron.

6. Almond butter provides about 50% of your daily needs for vitamin E.

7. Eating one ounce of tree nuts per week is associated with a lower prevalence of metabolic syndrome, which is a combination of risk factors that leads to diabetes and heart disease. Tree nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.

8. In research, people who ate more than ¼ ounce of tree nuts daily weighed less, had lower systolic blood pressure (the top number), higher HDL ("good") cholesterol and had lower intakes of sugar, saturated fats and sodium than those who didn't eat nuts.

9. When individuals with type 2 diabetes replaced a portion of the carbohydrates in their diets with two ounces of tree nuts daily, their total cholesterol, LDL ("bad") cholesterol, blood pressure and 10 year risk of coronary heart disease all declined.

10. Many nut butters, such as JEM nut butter, work excellent for satisfying your sweet tooth, whether eaten alone or with other food.

11. Walnut butter contains omega-3 fatty acids and antioxidants called polyphenols. Both have anti-inflammatory properties that make them an important nutritional recommendation for people suffering from inflammatory and autoimmune diseases, such as Crohn’s disease, lupus, multiple sclerosis, and rheumatoid arthritis.

Bear in mind that despite their health benefits, nuts are relatively high in calories, so enjoy them in moderation. I usually eat nut butter with fruit - my favorites are JEM almond butter, cashew butter, and sunflower seed butter. How do you like to incorporate nut butter into your day?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

You’ve been through 40 weeks of pregnancy and your diet was an important piece of the journey. And now that you’re holding your beautiful baby you’re officially in the postpartum period, which lasts six months, and nutrition is still very important.

What Is Iron?

Iron is a critical mineral throughout postpartum. It’s needed to make hemoglobin, a part of red blood cells that transports oxygen and carbon dioxide. Iron picks up oxygen in the lungs, drives it through the bloodstream and drops it off in tissues like skin and muscles. Then, it picks up carbon dioxide and drives it back to the lungs where it’s exhaled. Not getting enough iron results in anemia. Fatigue, weakness, and dizziness are definitely not symptoms you want to experience when you’re already sleep deprived and have a new baby!

Do I Need Postpartum Iron?

Postpartum iron supplementation may be necessary when blood loss is higher than usual during vaginal delivery or the interval between pregnancies is less than two years. Some practitioners may recommend continuing to take your prenatal vitamins for a few months postpartum. The World Health Organization recommends taking an iron supplement for at least three months after delivery. 

During pregnancy, iron needs double, but return to pre-pregnancy levels in the postpartum period, which is 15 mg/day.

Sources of Iron

The body absorbs two to three times more iron from animal sources than from plants. Some of the best dietary sources of iron are: Oysters, lean beef, turkey, chicken, lean pork, and fish.

The body absorbs less of the iron from plants, but every bite counts. Some of the best plant sources of iron are: beans, tofu, dark leafy greens, fortified breakfast cereals, enriched rice, and whole-grain breads. To a lesser extent, potatoes with skin, watermelon, figs, spinach, chard, and dried fruits such as apricots, raisins, and prunes also contain iron.

Tips To Help Replenish Iron Stores:

• Combining vitamin C and iron enhances iron absorption, so eat them together. For example, broccoli and chicken, a peanut butter and jelly sandwich with an orange, a spinach salad with mandarin oranges, cereal with strawberries. Other good food sources of Vitamin C include: strawberries, cantaloupe, citrus fruits, broccoli, cauliflower, cabbage, tomatoes, potatoes, green and red peppers, and citrus juices.

• Cook with cast iron pots to add more iron to your diet.

• Black tea, coffee, whole-grain cereals, unleavened whole-grain breads, and legumes all contain tannic acid, which is shown to inhibit iron absorption. These foods should be consumed separately from iron-fortified foods and iron supplements.

Bottom Line: Eat a balanced diet that includes good sources of iron to prevent any deficiencies. Combine vegetarian sources of iron with vitamin C in the same meal. Ask your healthcare provider if starting an iron supplement or continuing your prenatal supplements is a good idea through the postpartum phase.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

American Dietetic Association. Medical Nutrition Therapy. Chicago, Illinois. 2006. 

WHO. WHO recommendations on postnatal care of the mother and newborn. Geneva, World Health Organization; 2013 

Spirulina is great for an overall healthy lifestyle, particularly if you want to detox or cleanse because it aids the liver in detoxifying toxins.

Imagine swimming 2.4 miles with hundreds of people in choppy, cold water. After swimming for 1 hour and 15 minutes, you finally finish; only to climb out of the water, lace up your cycling shoes, and hop on your road bike. You’re beginning a 112 mile ride. This lengthy cycling ride takes you about 6 hours and 30 minutes. As if that’s not enough, now you have to run. Not just any run, but a 26.2 mile run, aka, a full marathon. This may take around 4 hours and 45 minutes. The average triathlete exercises for about 12 hours and 35 minutes straight! Needless to say, after it’s all said and done, you need recovery food!  Lots of it and ASAP!

Is it possible for an endurance athlete to effectively train for a massive competition, successfully compete in, and then completely refuel if they eat vegan? It is safe to say, yes, a vegan diet is able to sustain an active lifestyle at all competitive levels, even Ironman triathlons. Vegans rely on fruits, vegetables, leafy greens, whole grains, nuts, seeds, beans and legumes as their staples. 

Brendan Brazier is a former professional Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion. He also follows a vegan diet. In fact, he is so passionate about eating clean and healthy, he created his own nutrition line to support his eating lifestyle and extreme activity level. Vega products are created using high quality, plant-based superfoods, with little processing. I highly recommend them. Check them out: Vega products 

Overall, a well-balanced vegan diet tends to be lower in saturated fat and cholesterol and higher in fiber, magnesium, potassium, vitamin C, vitamin E, folate, and a wide range of phytochemicals compared to diets that include animal products. 

However, vegans may have lower intakes of protein, vitamin B₁₂, calcium, vitamin D, iron, zinc, and omega-3 fatty acids. Let’s take a closer look at these key nutrients vegan athletes want to pay closer attention to.  

Protein

Needed to maintain and build muscle and other tissues, making it critical for any athlete. Too little protein paired with too many carbohydrates and your performance may suffer.  An athlete’s protein needs vary according to the type of activity and level of training.  Daily needs typically range from 0.5 to 0.8 grams per pound of body weight. But vegans should consume 10% more than the typical recommendations because plant-based protein sources such as soy, legumes, nuts, seeds, grains, and vegetables, are more difficult to absorb than animal sources.    

For example, a 140-pound runner requires 70 to 112 grams of protein per day. If the athlete is vegan, a more appropriate protein recommendation is 77 to 123 grams per day, or an extra 2 Tablespoons of nut butter and a vegan bar. For a 220-pound football player, protein needs are 132 to 176 grams per day. If the player is vegan, the recommendations jumps to 145 to 193 grams of protein, or an additional ½ cup to 1 cup of peanuts daily.

Calories

Vegan athletes often have to consume more food than non-vegans to meet caloric needs, maintain body weight, and optimize training. Many vegan diets are nutrient-dense but may not be calorie-dense, so athletes need to make sure they are meeting their calorie needs. Vegan athletes should plan ahead to have food with them as much as possible and snack on high-calorie options like nuts, nut butters, seeds, and dried fruit. Vegan sports bars also come in handy when you need a quick snack.

Vitamin B₁₂

This critical vitamin is only found in animal products. Vitamin B₁₂ is required for the production of red blood cells and in tissue repair and maintenance, including the central nervous system. Severe B₁₂ deficiency may result in megaloblastic anemia, which results in tired and weak bodies, and will reduce endurance performance. Adding a B₁₂ multivitamin or consuming ample vitamin B₁₂-fortified foods such as whole grains, soy milk, meat alternatives, or bars, is essential to getting the recommended 2.4 mcg a day. 

Calcium

Athletes may be prone to stress fractures and muscle cramps. Calcium plays a key role in optimizing bone strength and is an essential component for proper muscle contraction. Since a vegan diet doesn’t include dairy products, a main calcium source, vegans tend to fall below the daily recommendations of 1,000-1,300 mg/day.

Structured vegan diets should contain ample sources of highly bioavailable calcium from items such as broccoli, collards, calcium-set tofu, fortified fruit juices, and some fortified almond/soy milks.

Still, a calcium supplement is often recommended to meet the body’s needs.

Iron

Even marginal iron deficiency can hurt athletic performance. Iron carries oxygen from the lungs to the working muscles. When your iron is low, you are likely to feel fatigued, have a drop in your performance, and a weakened immune system. Athletes who are at the highest risk of suffering from iron-deficiency anemia include the following:

• Vegetarians/Vegans who don’t eat red meat (the best dietary source of iron) or iron-enriched breakfast cereals.
• Marathon runners, who may damage red blood cells by pounding their feet on the ground during training.
• Female athletes who lose iron through menstrual blood.
• Endurance athletes, who may lose iron through heavy sweat losses. Iron requirements for endurance athletes, especially distance runners, are increased by approximately 70%.
• Teenage athletes, particularly girls, who are growing quickly and may consume inadequate iron to meet expanded requirements.

One pitfall about iron…iron from plant-based foods is not absorbed as well as iron from animal foods, so the recommended intake for vegans is 1.8 times greater. For example, an adult female should consume 32 mg of iron daily versus 18 mg for a non-vegetarian, and an adult male vegan requires 14 mg per day rather than 8 mg.

A multivitamin containing iron is generally added to a vegan diet. 

Iron Tip: The iron in sprouted grains, legumes, and fermented foods, such as miso and tempeh is absorbed more readily.

Vitamin D

Vegan or not, this is one vitamin many people are low in. Athletes who train primarily indoors throughout the year, such as gymnasts, wrestlers, and figure skaters, are at risk for poor vitamin D status. Vitamin D is critical for bone health and increases calcium absorption. It’s also involved in immune system function. Having inadequate levels of Vitamin D can increase your risk of developing stress fractures and other bone-related problems, plus a suppressed immune system makes you vulnerable to getting sick more often. To meet your needs, consider a combination of vitamin D fortified foods, exposure to sunlight, and vitamin D supplementation.

Omega-3 Fatty Acids

Following a vegan diet makes it difficult to obtain the recommended 1.1 to 1.6 grams per day of omega-3 fatty acids, which are found in fatty fish and fish oils. Omega-3s are critical for overall cardiovascular health, brain health, disease prevention, and they have the potential to decrease inflammation. However, omega-3 fatty acid deficiency may become less of a concern by combining nuts, seeds (especially flax), vegetable oils, algae, and some leafy greens with fortified foods such as soy milk, rice milk, and vegan bars.

Refueling

For the endurance athletes out there, don’t forget to eat a well-balanced diet within 30 minutes of completing your workout—high in carbohydrates with some protein. The extra carbohydrates, along with a little protein, will replenish your depleted glycogen muscle stores. This makes for a better workout the next day and will reduce your risk of “hitting the wall.”

Bottom Line: Take careful consideration when choosing your food in order to get the recommended amounts of all the nutrients your body needs to reach its peak performance. Consider taking supplements for the nutrients you have a hard time getting from your food.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

1. The Academy of Nutrition and Dietetics Position Paper: Vegetarianism.

2. The Academy of Nutrition and Dietetics Position Paper: Nutrition and Athletic Performance.

3. Kundrat, Susan, MS, RD, CSSD.  Veggies Galore.  Training-Conditioning: Oct. 2013.

The Aztecs discovered spirulina, a type of blue-green algae, thousands of years ago and soon made it a staple in their diet. Now days, spirulina is considered a “superfood.” The bright green color of spirulina indicates it is full of antioxidants and also contains many elements necessary for a healthy functioning immune system and nervous system. Give it a try!

11 Health Benefits of Spirulina

1.  Spirulina is rich in protein. In fact, amino acids make up 62% of spirulina and provide 4 grams per 1 Tablespoon.

2.  Spirulina is high in B-vitamins: vitamins B-1 (thiamine), B-2 (riboflavin), B-3 (nicotinamide), B-6 (pyridoxine), B-9 (folic acid).

3.  Spirulina is high in other vitamins and minerals, including vitamin E, manganese, zinc, copper, iron, and selenium.

4.  Spirulina contains gamma linolenic acid, an essential fatty acid. It has amazing anti-inflammatory properties especially when taken with other quality Omega-3 supplements.

5.  Spirulina can be used for increased exercise performance. In one study, taking spirulina for 4 weeks was associated with a significant increase in exercise performance and fat oxidation.

6.  Spirulina has potent antioxidant activity, particularly phycocyanin and beta carotene—antioxidants that can help protect cells from damage.

7.  Spirulina was clinically effective on managing allergic rhinitis through its anti-inflammatory and/or antioxidant properties.

8.  Dried spirulina contains 8 mg calcium per 1 Tablespoon serving, which is more than raw spirulina.    

9.  Spirulina contains chlorophyll which is used for “detoxification” by helping remove toxins such as heavy metals and other pollutants from the blood.

10. Spirulina is often alternated with chlorella for detoxifying the body. 

11. The very high concentration of bioavailable iron makes it excellent during pregnancy and for those with anemia.

How to Eat Spirulina

When choosing Spirulina, make sure to choose a product that is organic, as others can have nitrate compounds as additives.

Some common ways to take Spirulina include: 

• Add spirulina to a smoothie or fresh juice
• Add spirulina to a small amount (1/4-1/2 cup) of organic apple cider
• Mix spirulina with organic applesauce
• Simply mix spirulina into water and drink it straight, though many people have trouble with this. Some would go as far as saying it tastes horrible! You can decide for yourself. If you ask me, the nutrition punch spirulina provides makes it worth it!

How Much Spirulina

Recommendatins vary, but start with a small amount of Spirulina, maybe ½ tsp. at a time and slowly increase your intake until you are eating 2 teaspoons per day. Take more—2 or more tablespoons—during illness, after radiation exposure, or during pregnancy. 

Precaution

If you have an autoimmune disease, such as multiple sclerosis, rheumatoid  arthritis, or lupus, you should avoid spirulina. Theoretically, it could  stimulate your immune system and make your condition worse.

What are your favorite ways to incorporate Spirulina into your life?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1.  Kalafati M, et al. Ergogenic and Antioxidant Effects of Spirulina Supplementation in Humans.  Med & Sci in Sports & Ex. 2009 DOI: 10.1249/MSS.0b013e3181ac7a45

2.  Spirulina.  University of Maryland Medical Center.

3.  USDA National Nutrient Database for Standard Reference; Seaweed, spirulina, dried

Visiting my grandparent’s house brings me such fond memories. One of those memories, of all things, is eating the delicious dried fruit grandma made! She filled hundreds of ziplock bags with dried plums, pears, peaches, and apples, all picked from the orchards around her house. She also dried bananas and it was all a treat I looked forward to every visit.

Believe it or not, my grandma constructed her own dehydrator 30+ years ago! She built a wood box with shelves; added screens and an electric fan to the back of the box. I still remember that box always sitting on a table on her back patio as the fan slowly dried out the fruit. Wouldn’t she be astonished by the fancy dehydrators of today?! They work so much faster and have all the bells and whistles necessary to create a perfect piece of dried food.

What are some benefits of dehydrating fruits and vegetables?

Preservation and Storage

Drying is one of the oldest methods of preserving food. It removes enough moisture to prevent decay and spoilage. Using a dehydrator is a great way to enjoy eating produce when it’s technically out of season, and is great alternative to canning or freezing foods.

Convenience

Dried fruit or vegetables is convenient to pack for anyone “on-the-go” because it doesn’t need to be refrigerated, it’s not messy or sticky, it’s compact and doesn’t take up a lot of space, it doesn’t weigh much, and it provides quick energy.

When backpacking or camping, brighten your meal by adding dehydrated vegetables.

Quick Energy

Speaking of quick energy, dried fruit is very calorically dense. Because the fruit loses water during the drying process, the nutrient, calorie, and sugar content become more concentrated.  Some would say this is a negative, but I think that depends on who you ask. If you’re out hiking, biking, skiing, or even sight-seeing, a high calorie dried fruit snack is a great way to refuel.

Nutritional Value

Nutritiously, the heat from dehydrating does tend to destroy some vitamins in the food, but fortunately dried fruit retains all of its fiber and iron. Fiber is associated with lowering risk of certain cancers such as colorectal cancer and other gastrointestinal cancers. Also, a home dehydrator is not nearly as harsh on nutrients compared to the commercial process of drying. Dried fruit contains no fat, cholesterol, or sodium. Another perk of using your own dehydrator—you can ensure no additives or preservatives, and also use organic when desired.

Variety with Vegetables

When dehydrating vegetables, select veggies at peak flavor and eating quality. This usually is just as they reach maturity. Sweet corn and green peas, however, should be slightly immature so they retain their sweet flavor before their sugars change to starch. The options are endless when it comes to dehydrating vegetables. From tomatoes, green beans and kale to bell peppers, peas, and broccoli, the variety is one of the best things about dehydrating.

Here’s a tasty appetizer using dried cranberries.

Goat cheese with pistachios and cranberries

2 Tbsp roasted pistachios, chopped

2 Tbsp dried cranberries, chopped

1 8- to 10-ounce log fresh goat cheese

Crackers or bread, for serving

Directions:

1. On a large plate, combine the pistachios and cranberries

2. Roll the goat cheese in the fruit-and-nut mixture to coat.  Serve with crackers or bread.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of Real Simple.

Visiting my grandparent’s house brings me such fond memories. One of those memories, of all things, is eating the delicious dried fruit grandma made! She filled hundreds of ziplock bags with dried plums, pears, peaches, and apples, all picked from the orchards around her house. She also dried bananas and it was all a treat I looked forward to every visit.

Believe it or not, my grandma constructed her own dehydrator 30+ years ago! She built a wood box with shelves; added screens and an electric fan to the back of the box. I still remember that box always sitting on a table on her back patio as the fan slowly dried out the fruit. Wouldn’t she be astonished by the fancy dehydrators of today?! They work so much faster and have all the bells and whistles necessary to create a perfect piece of dried food.

What are some benefits of dehydrating fruits and vegetables?

Preservation and Storage

Drying is one of the oldest methods of preserving food. It removes enough moisture to prevent decay and spoilage. Using a dehydrator is a great way to enjoy eating produce when it’s technically out of season, and is great alternative to canning or freezing foods.

Convenience

Dried fruit or vegetables is convenient to pack for anyone “on-the-go” because it doesn’t need to be refrigerated, it’s not messy or sticky, it’s compact and doesn’t take up a lot of space, it doesn’t weigh much, and it provides quick energy.

When backpacking or camping, brighten your meal by adding dehydrated vegetables.

Quick Energy

Speaking of quick energy, dried fruit is very calorically dense. Because the fruit loses water during the drying process, the nutrient, calorie, and sugar content become more concentrated.  Some would say this is a negative, but I think that depends on who you ask. If you’re out hiking, biking, skiing, or even sight-seeing, a high calorie dried fruit snack is a great way to refuel.

Nutritional Value

Nutritiously, the heat from dehydrating does tend to destroy some vitamins in the food, but fortunately dried fruit retains all of its fiber and iron. Fiber is associated with lowering risk of certain cancers such as colorectal cancer and other gastrointestinal cancers. Also, a home dehydrator is not nearly as harsh on nutrients compared to the commercial process of drying. Dried fruit contains no fat, cholesterol, or sodium. Another perk of using your own dehydrator—you can ensure no additives or preservatives, and also use organic when desired.

Variety with Vegetables

When dehydrating vegetables, select veggies at peak flavor and eating quality. This usually is just as they reach maturity. Sweet corn and green peas, however, should be slightly immature so they retain their sweet flavor before their sugars change to starch. The options are endless when it comes to dehydrating vegetables. From tomatoes, green beans and kale to bell peppers, peas, and broccoli, the variety is one of the best things about dehydrating.

Here’s a tasty appetizer using dried cranberries.

Goat cheese with pistachios and cranberries

2 Tbsp roasted pistachios, chopped

2 Tbsp dried cranberries, chopped

1 8- to 10-ounce log fresh goat cheese

Crackers or bread, for serving

Directions:

1. On a large plate, combine the pistachios and cranberries

2. Roll the goat cheese in the fruit-and-nut mixture to coat.  Serve with crackers or bread.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Recipe courtesy of Real Simple.