Mormon Moms for Vegetarian, Vegan and Raw Cooking!

This blog is intended to be a support for anyone who desires to make the vegetarian, vegan {and or} raw food diet change. Whether you want to drastically change to a completely raw diet or just add a few more vegetarian meals to your weekly menu, we are here for you! It doesn't matter who you are or why you want to make the change. We want to share our love, support, tips, testimonies and - recipes - to make your life easier, happier and healthier!

Tuesday, March 29, 2011

Drink in the Iron!

Iron does a body good:

Iron is a mineral that the body needs to help red blood cells deliver oxygen to the rest of the body. Iron helps our immune and central nervous systems and also assists in producing energy and nutrient diffusion in our cells.

You need it and you can get plenty of it from all sorts of plants. Legumes, such as lima beans, soybeans, dried beans and peas, and kidney beans. Dried fruits, such as prunes, raisins, and apricots. Whole grains, such as wheat, millet, oats and brown rice. Seeds, such as almonds and brazil nuts. And vegetables such as broccoli, spinach, kale, collards, asparagus and dandelion greens.

The Food and Nutrition Board at the Institute of Medicine recommends the following:

Infants and children

  • Younger than 6 months: 0.27 milligrams per day (mg/day)
  • 7 months to 1 year: 11 mg/day
  • 1 to 3 years: 7 mg/day
  • 4 to 8 years: 10 mg/day


  • 9 to 13 years: 8 mg/day
  • 14 to 18 years: 11 mg/day
  • Age 19 and older: 8 mg/day


  • 9 to 13 years: 8 mg/day
  • 14 to 18 years: 15 mg/day
  • 19 to 50 years: 18 mg/day*
  • 51 and older: 8 mg/da
*women who are pregnant need almost double.

It is widely known that vitamin c helps with iron absorption. I read that it can help you absorb up to 30% more iron! This is why I try to serve either a fruit juice, fruit or when I'm in a pinch a dissoluble all natural vitamin c supplement (I use the Hylands brand) with at least dinner.

Orange juice is great and refreshing in the morning, but with dinner it can be a little over powering. This is the easiest fruit juice that my family likes best with a big meal.

Vitamin C Fruit Juice

Fresh Orange Juice
Low-Sugar Apple Juice

I usually do either equal parts or 2/3 orange 1/3 apple. Mix together and enjoy.

More information on iron and vitamin c.

*Dear Beloved Readers of The Vegetarian Tree,

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LOVE - Amy & Ronda*

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