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From: Leslie (
Subject: Re: veggie needing iron rich diet HELP !
Date: May 25, 2004 at 9:10 pm PST

In Reply to: veggie needing iron rich diet HELP ! posted by Linsey on May 25, 2004 at 2:27 pm:

Under Anemia in Prescription for Nutritional Healing:

Include the following in your diet: apples, apricots, asparagus, bananas, broccoli, egg yolks (unless you're vegan) kelp, leafy greens, okra, parsley, peas, plums, prunes, purple grapes, raisins, rice bran, squash, turnip greens, whole grains, and yams. Also eat foods high in vitamin C to enhance iron absorption.

Consume at least 1 tablespoon of blackstrap molasses twice daily (I love the taste of it).

Eat foods containing oxalic acid in moderation or omit them entirely. Oxalic acid interferes with iron absorption. They are almonds, cashews, chocolate, cocoa, kale, rhubarb, soda, sorrel, spinach, Swiss Chard, and most nuts and beans.

Avoid beer, candy bars, dairy products, ice cream, soft drinks. Use supplements only under the care of a qualified health provider, excess iron can damage the liver, heart, pancreas, and immune cell activity and has been linked to cancer.

Take supplemental B12 if you are a strict vegetarian. Watch your diet closely, do not smoke, avoid secondhand smoke.

Following foods are among the highest in iron content, with over 5 mg of iron per average serving -- I;ll list the vegetarian ones only.

Kidney beans, pinto beans, blackstrap molasses, rice bran, raw beet greens (not the beets), mustard greens, lentils, dried peaches, and prune juice. Moderately high content, 3 to 5 mg per serving, are cooked dried apricots, cooked beet greens, dates, lima beans, chili (?), cooked spinach, and dry and fresh peas.

If you want you should go get this book, or at least look at it at your local natural foods store, even my grocery store has a copy in the pharmacy that is chained to a table for everyone to look at. It's only like $25.00 and lists lots of supplements, herbs, dietary recommendations and alternative therapies for lots of disorders and I just love the book.

Hope this helps some.

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