Iron Porridge

Oats
Quinoa (sprouted or cooked)
Lentils (sprouted or cooked)
Soy milk – organic Non GM only (will do a whole post on the importance of this)
Blackstrap mollasses
Blueberries or other fresh fruit.

Serve with a cup of thyme tea with a squeeze of lemon, then go and do some exercise to utilize your oxygen  enriched blood !


Iron is a mineral that helps your blood access life giving oxygen and supply it to your cells. If you want  energy and good cellular health,  you need it. If you don’t have it, you become anaemic. According to http://www.whfoods.com the most iron dense foods include Soy, lentils, sesame and pumpkin seeds. Beef, traditonally the iron food,  is lower on the list after these more porridge friendly seeds and legumes, but is claimed to be far  more absorbable, which is why vegetarians sometimes are deficient.  Add a little bit of fresh-fruit-sourced vitamin C – some fresh strawberries, a squeeze of lemon, sprouts –  and the absorption of iron from plant foods is increased threefold, the vitamin C counteracting the inhibiting effects of phytytes found in grains and legumes. Or sprout  grains like

Quinoa to  reduce the phytates.  Wikipedia reckons that oats too are iron rich even though they are ignored on WH Foods?   There are lots of variables that seem to effect iron utilization. Copper may be  required for Iron to be absorbed, other minerals like calcium can inhibit absorption and who knows what other interactions count. This is an argument for eating  a wide variety of whole foods to cover all your bases :

Also from source: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70

World’s Healthiest Foods ranked as quality sources of:iron
Food ServingSize Cals Amount(mg) DV(%) NutrientDensity World’sHealthiest

Foods Rating

Thyme, dried, ground 2 tsp 7.9 3.56 19.8 44.9 excellent
Dill weed 2 tsp 5.1 0.98 5.4 19.4 very good
Cumin seeds 1 tsp 7.5 1.32 7.3 17.6 very good
Parsley, fresh 2 tbs 2.7 0.46 2.6 17.0 good
Basil, dried, ground 2 tsp 7.5 1.28 7.1 17.0 very good
Spinach, boiled 1 cup 41.4 6.43 35.7 15.5 excellent
Cinnamon, ground 2 tsp 11.8 1.72 9.6 14.5 very good
Oregano, dried, ground 2 tsp 9.2 1.32 7.3 14.4 very good
Turmeric, powder 2 tsp 16.0 1.88 10.4 11.7 excellent
Black pepper 2 tsp 10.9 1.24 6.9 11.4 very good
Swiss chard, boiled 1 cup 35.0 3.96 22.0 11.3 excellent
Rosemary, dried 2 tsp 7.3 0.64 3.6 8.8 good
Romaine lettuce 2 cup 15.7 1.23 6.8 7.8 very good
Blackstrap molasses 2 tsp 32.1 2.39 13.3 7.4 very good
Tofu, raw 4 oz-wt 86.2 6.08 33.8 7.1 very good
Kelp (sea vegetable) 0.25 cup 8.6 0.57 3.2 6.6 good
Coriander seeds 2 tsp 9.9 0.56 3.1 5.6 good
Mustard greens, boiled 1 cup 21.0 0.98 5.4 4.7 very good
Shiitake mushrooms, raw 8 oz-wt 87.2 3.59 19.9 4.1 very good
Turnip greens, cooked 1 cup 28.8 1.15 6.4 4.0 very good
Green beans, boiled 1 cup 43.8 1.60 8.9 3.7 very good
Leeks, boiled 0.50 cup 16.1 0.57 3.2 3.5 good
Kale, boiled 1 cup 36.4 1.17 6.5 3.2 good
Broccoli, steamed 1 cup 43.7 1.37 7.6 3.1 good
Shrimp, steamed/boiled 4 oz-wt 112.3 3.50 19.4 3.1 good
Brussel sprouts, boiled 1 cup 60.8 1.87 10.4 3.1 good
Asparagus, boiled 1 cup 43.2 1.31 7.3 3.0 good
Soybeans, cooked 1 cup 297.6 8.84 49.1 3.0 good
Olives 1 cup 154.6 4.44 24.7 2.9 good
Lentils, cooked 1 cup 229.7 6.59 36.6 2.9 good
Venison 4 oz-wt 179.2 5.07 28.2 2.8 good
Pumpkin seeds, raw 0.25 cup 186.7 5.16 28.7 2.8 good
Sesame seeds 0.25 cup 206.3 5.24 29.1 2.5 good
Celery, raw 1 cup 19.2 0.48 2.7 2.5 good
Quinoa, uncooked 0.25 cup 158.9 3.93 21.8 2.5 good
Fennel, raw, sliced 1 cup 27.0 0.64 3.6 2.4 good
Chili pepper, dried 2 tsp 25.5 0.60 3.3 2.4 good
Kidney beans, cooked 1 cup 224.8 5.20 28.9 2.3 good
Mustard seeds 2 tsp 35.0 0.76 4.2 2.2 good
Tomato, ripe 1 cup 37.8 0.81 4.5 2.1 good
Lima beans, cooked 1 cup 216.2 4.49 24.9 2.1 good
Pinto beans, cooked 1 cup 234.3 4.46 24.8 1.9 good
Green peas, boiled 1 cup 134.4 2.46 13.7 1.8 good
Crimini mushrooms, raw 5 oz-wt 31.2 0.57 3.2 1.8 good
Summer squash, cooked, slices 1 cup 36.0 0.65 3.6 1.8 good
Beets, Boiled 1 cup 74.8 1.34 7.4 1.8 good
Garbanzo beans (chickpeas), cooked 1 cup 269.0 4.74 26.3 1.8 good
Collard greens, boiled 1 cup 49.4 0.87 4.8 1.8 good
Navy beans, cooked 1 cup 258.4 4.51 25.1 1.7 good
Beef tenderloin, lean, broiled 4 oz-wt 240.4 4.05 22.5 1.7 good
Black beans, cooked 1 cup 227.0 3.61 20.1 1.6 good
Calf’s liver, braised 4 oz-wt 187.1 2.97 16.5 1.6 good
Sweet potato, baked, with skin 1 each 95.4 1.46 8.1 1.5 good
World’s HealthiestFoods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
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