Recipes High in Iron and Vitamin C – Who is at Risk of Iron Deficiency? There are at least seven (7) groups of people at risk for Iron Deficiency anemia.
I previously talked about the importance of protein as well as the importance of iron in your child's diet. Today, I will discuss how to increase the ability of your body to absorb and use iron in the foods you eat. First, let's review the groups of people at risk for iron deficiency.
7 Groups of People at Risk for Iron Deficiency
Pre-Term Infants
Premature babies are at risk for iron deficiency. This is because the unborn infant stores the largest amount of iron in the last trimester of gestation. Thus, babies born prior to the end of the 9th month have less iron available to use after birth.
Unfortunately, premature babies are also at risk for iron overload. So, it is important to talk to a doctor before giving an iron supplement to a preterm baby.
Young Children
Young children are growing quickly, and their iron needs are increased. Often their intake is inadequate as well. This puts them at risk for iron deficiency. Click Here for a list of Foods That Are High in Iron.
Cow's Milk Should be Treated as a Food
Toddlers are especially at risk of iron deficiency if kept on the bottle longer than 12 months. This is because babies are usually given cow's milk starting at 1 year of age. Cow's milk has no iron and is high in calories. Whole milk, which is recommend until 2 years of age, has 150 calories in one cup. If formula is replaced by cow's milk and is put in the bottle, the young child will usually consume too much milk. This will fill him or her up.
The toddler will then not want to eat other foods, including foods high in iron.
To make matters worse, an excess of cow's milk will interfere with the absorption of iron that is eaten. Thus, it is important to wean your baby off the bottle by 12 months old.
Teenage Girls
Teen girls often limit their diet to stay thin. In addition, the start of menstruation increases the amount of iron lost and the amount of iron that is needed in the diet. Ensuring plenty of iron rich foods will help to reduce risk of anemia and the complications associated with anemia.
Pregnant Women
Iron needs increase during pregnancy because mom is eating for two! Doctors will usually recommend a Multivitamin with Iron and Folate to ensure proper nutrition.
Congestive Heart Failure Patients
The reasons why are unclear. However, it is true that when heart failure is present, the heart is not pumping blood as efficiently. Also, inflammation is present. Sufficient nutrient intake is essential during this process. Thus, the person with heart failure will most likely be taking supplements as ordered by their doctor or dietitian.
Persons with Digestive Diseases Including Ulcerative Colitis and Crohn's Disease
A healthy digestive system is essential for adequate nutrient absorption. With Ulcerative Colitis and Crohn's Disease, the ability to absorb nutrients is decreased. Also, the amount of nutrients lost is increased. People with these diseases are usually supplemented with iron and other important nutrients to help improve nutritional status.
Vegetarians
When a person is on a vegetarian diet, careful planning is required to ensure enough iron is taken in. It is important to remember that eggs, beans, grains, spinach, nuts and seeds are non-heme sources of iron. Non-heme iron is less readily absorbed by the body than heme sources of iron. Also, most non-heme sources of iron are high in phytic acid. Phytic acid inhibits absorption of iron. Thus, vegetarians need to consume higher amounts of iron to compensate for decreased absorption of non-heme iron as well as presence of phytic acid.
Combining Vitamin C Rich Foods with Vegetarian Iron Sources Will Increase the Amount of Iron that is Absorbed.
For example, when serving bean burritos, add homemade salsa to increase iron absorption.
This homemade salsa is made with fresh tomatoes, onions, jalapeno peppers, and cilantro, and is rich in Vitamin C. Combining this recipe with bean burritos (or other meat burritos or tacos) will increase the iron in the foods served with (beans, tortillas, chicken).
Prep Time15 minutesmins
Total Time15 minutesmins
Course: Appetizer, Side Dish, Snack
Cuisine: Mexican
Keyword: easy, healthy
Servings: 8Servings
Calories: 8kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
1cupRoma Tomatoesabout 2 large, diced
1/4cupOnionsdiced
2tbspCilantrofinely chopped
1wholeJalapeno or AnaheimJalapeno (Medium Heat); Anaheim (Mild Heat)
1tbspLemon Juice
1/2teaspoonSaltTo taste
Instructions
Chop all vegetables to desired size (remove seeds from pepper) 2) Add lemon juice and salt 3) Mix all ingredients together4) Chill 2 hours and Serve
Add oil to pan and heat 2) Saute onion, garlic, bell pepper and tomato until vegetables are tender, 10 minutes or so 3) Add 1/4 cup water and chicken 4) Mix and heat through 5) Serve on corn or flour tortillas with cheese, lettuce, fresh salsa or other favorite toppings.
Nathan won't eat tomatoes in most things. However, he likes this recipe if we serve it on a tortilla with cheese. It makes me so happy to know that I figured out another way to sneak in some healthy vegetables. This increases the number of vegetables he is eating. Plus, it adds variety to his limited diet.
I've been hearing a lot about turmeric and curcumin the past few months. However, as a Registered Dietitian, I hold to a professional code of ethics standard. This requires that I be cautious when recommending supplements used for medicinal purposes. As a result, I ensured my own knowledge was sound before sharing with my readers. This article will discuss, “What is Turmeric Good For?” and also, “Whether it is safe for everyone.”
Last night a subscriber asked about the antioxidant effects of turmeric. Yes, indeed, turmeric has antioxidant properties. This is related to the fact that it is a plant.
Picture of Bulbs
What is Turmeric?
Turmeric is a type of root plant related to ginger. It is found in curry seasoning and is commonly used as a spice in Indian cuisine. In Asian dishes, it imparts a mustard-like, earthy aroma and pungent, slightly bitter flavor to foods.
Strictly speaking, the color comes from curcumin, the active ingredient in turmeric. This root is used to dye certain fabrics in India as well as for food coloring. Examples of some foods colored using the dye from curcumin are cheese, salad dressing, butter, pickles, and mustard.
Curcumin is also responsible for the therapeutic benefits of turmeric.
Why is Turmeric Good for You?
According to WebMD, turmeric is good for hay fever, depression, high cholesterol, osteoarthritis, and itching (pruritus).
Hay Fever – Curcumin appears to reduce the symptoms of hay fever, including sneezing, runny nose, and congestion.
Depression – Curcumin has been shown to reduce symptoms of depression in persons already taking anti-depressants.
High Cholesterol – Triglycerides, a type of blood fat linked to heart disease seem to be positively affected.
Osteoarthritis – Some research shows that taking turmeric extracts may reduce pain in those with knee osteoarthritis.
Itching (Pruritus) – When taken as directed, turmeric is effective in easing itching in persons with kidney disease. Also, black pepper increases the absorption of curcumin powder. Thus, combining curcumin with black pepper helps chronic itching in persons exposed to mustard gas.
Is Turmeric Safe?
It should be noted that not every plant is safe for human consumption. However, turmeric is likely safe when taken as part of the regular food, as a food seasoning, for example.
The root is used in medicine for numerous treatments. As a result, people will sometimes think, “If a little is good, a lot is better.” This is most definitely NOT the case.
For example, WebMD states that turmeric is safe during pregnancy when ingested as part of regular food. However, it is likely NOT SAFE to ingest in medicinal amounts during pregnancy.
It is vitally important that dosage instructions, drug-nutrient interactions be considered when deciding whether to take or how much to take.
Drug Interactions
Turmeric slows blood clotting (increased blood thinning). As a result, it interacts with other blood clotting medications including aspirin, ibuprofen, Plavix, warfarin, and heparin. So, it is important to check with your health care provider if you are taking any prescription medications to make sure that it is safe to use.
For information on how to grow Turmeric for yourself, click here.
Did the pandemic derail your or your child’s dance participation? Take heart! While nothing can replace professional in-studio sessions, you can devise a studio for your home that will take the edge off until the pandemic is a distant memory. What’s more, it could even become a flex room for your own fitness or hobby activities. Check out the following tips and resources so you can ensure those beloved dance sessions hardly skip a beat.
Build Your Repertoire
Nothing can compare with in-studio dance lessons. The insights of a professional dancer helping you hone your technique are invaluable, but you can use this opportunity to explore some new styles, bond and have fun!
Now is the perfect time to not only build your repertoire, but it’s also an ideal opportunity to build family fitness. What’s more, it’ll help you get through the quarantine physically and mentally, and when you come out on the other side of things, you’ll be ready to take the studio by storm!
Your in-home studio can be as large or as small as you need. For dance families, you might want to designate a room so everyone can practice together. Individuals might get by with a dedicated corner for practice.
A garage or basement can be the ideal place for focused practice.
If you can’t dedicate a bigger space, explore creative solutions for smaller rooms.
Keep in mind that upgrades you make can be reflected in your home’s value.
One solution is to add a mirror to your child’s closet doors and clear some floor space.
Avoid bringing the virus home to your family when bringing in materials and supplies.
If finding cleaning supplies is tough, there are safe DIY options.
The pandemic might have thrown off your family’s rhythm, but there is no reason to give up dance practice altogether. Your own family-friendly dance space is a chance to keep up motivation and fitness. Set up a room at home and have some fun with it!
Homeschooling Dietitian Mom is dedicated to promoting family well-being. For more information on education, nutrition, Bible study and more, connect today!
Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
Grab My Book on Amazon by clicking on the book below.
I only promote products I use and love. Clicking on some of the images on this page will take you to a page of a company I am an affiliate with. If you purchase anything, I will get a small commission.
Chicken and tomatoes
" data-large-file="https://i0.wp.com/homeschoolingdietitianmom.com/wp-content/uploads/2021/06/ChickenTomatoesRoastDepositphotosOptimized.jpg?fit=1024%2C698&ssl=1" />
