The Vegetarian Tree: The Fruit is Good!: Drink in the Iron!

Mormon Moms for Vegetarian, Vegan and Raw Cooking!

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

Males

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

Females

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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Doctrine and Covenants 89:10-16

"I say unto you, all wholesome herbs God hath ordained for the constitution, nature, and use of man—Every herb (plant) in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving. Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly; And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine. All grain is ordained for the use of man and of beasts, to be the staff of life, not only for man but for the beasts of the field, and the fowls of heaven, and all wild animals that run or creep on the earth. And these hath God made for the use of man only in times of famine and excess of hunger. All grain is good for the food of man; as also the fruit of the vine; that which yieldeth fruit, whether in the ground or above the ground." (emphasis added)

John A. Widstoe

"It was shown in the history of plant science that plants contain all the necessary food substances: proteins, fats, starches and the carbohydrates, minerals...water {and} vitamins. The Great builder of the earth provided well for the physical needs of His children. Countless varieties of edible plants, vegetables, cereals, fruits and nuts are yielded by Mother Nature for man's daily food. If one uses meat it must be used sparingly and in winter or famine only...They who wish to be well and gain the promised reward stated in the Word of Wisdom must obey all of the law, not just part of it as suits their whim or their appetite, or their notion of its meaning." (The Word of Wisdom, a Modern Interpretation, 1950)

Doctrine and Covenants 59:16-21

"...the fulness of the earth is yours, the beasts of the field and the fowls of the air, and that which climbeth upon the trees and walketh upon the earth; Yea, and the herb, and the good things which come of the earth, whether for food or for rainment, or for houses, or for barns, or for orchards, or for gardens, or for vineyards; Yea, all things which come of the earth, in the season thereof, are made for the benefit and the use of man, both to please the eye and to gladden the heart; Yea, for food and for raiment, for taste and for smell, to strengthen the body and to enliven the soul. And it pleaseth God that he hath given all these things unto man; for unto this end were they made to be used, with judgment, not to excess, neither by extortion. And in nothing doth man offend God, or against none is his wrath kindled, save those who confess not his hand in all things, and obey not his commandments." (emphasis added)

Ezra Taft Benson

"There is no question that the health of the body affects the spirit, or the Lord would never have revealed the Word of Wisdom...Disease, fever and unexpected deaths are some of the consequences directly related to disobedience...To a great extent, we are physically what we eat. Most of us are acquainted with some of the prohibitions of the Word of Wisdom...but what need additional emphasis are the positive aspects - the need for vegetables, fruits, and grain, particularly wheat. We need a generation of people who eat in a healthier manner." (Ensign, September 1988, p. 5)

Ezra Taft Benson