What health condition do young VEGAN females, undiagnosed celiacs and Black women have in common? Iron deficiency anemia- 1 in 10 women are iron deficient, with prevalence rates nearly 20% in Black women. Anemia is the most common symptom of celiac disease, occurring in 50% of newly diagnosed celiac patients. In a 2004 German study of female vegans, 42% were iron-deficient even though their iron intake was above recommended daily levels. Drink this raw and vegan iron rich green juice to fight anemia and fatigue!
Iron deficiency anemia (IDA) is the most common nutritional deficiency worldwide. Iron deficiency results when iron demand by the body is not met by iron absorption from the diet. Risk factors include inadequate dietary intake, hampered absorption, or physiologic losses in a woman of reproductive age. For celiacs it is malabsorption, since iron is absorbed in the small intestine where celiac manifestations of flattened intestinal villi reduce nutritional absorption into the blood vessels. Black women have lower levels of hemoglobin, the molecule in red blood cells that carries oxygen. For vegans, it is available dietary iron and/or vitamin deficiency anemia caused by a lack of folate and vitamin B-12 to produce sufficient numbers of healthy red blood cells. An excess of oxalates in the diet can reduce available iron.
Oxalates are a natural substance found in most leafy green vegetables that prevents your body from absorbing calcium and iron. When oxalates are eaten together with calcium or iron, the oxalate binds to the nutrients in the intestines. As a result, the calcium and iron cannot be absorbed into the bloodstream. Cooking leafy green vegetables, such as spinach, helps to break down the oxalates and increase iron absorption. Eating raw leafy greens, such as swiss chard, with Vitamin C helps to neutralize oxalates and increase iron absorption.
Symptoms of iron deficiency and anemia include fatigue, pale skin, dizziness, headaches and cold hands and feet. Factors that can increase your risk of anemia include a diet low in iron and B-12, intestinal disorders that affect absorption of nutrients in your small intestine, pregnancy, heavy bleeding, chronic conditions and autoimmune disorders that lead to a shortage of red blood cells.
Vitamin C helps your body absorb more iron. Vitamin C blocks the oxalate from binding to the calcium, therefore encouraging calcium and iron absorption into the bloodstream. Swiss chard contains high levels of both iron and Vitamin C. Two cups raw Swiss chard has 8 milligrams of iron, 20 milligrams of vitamin C and 36 milligrams of calcium and.
The recommended daily intake of iron varies by age and gender. For women 19-50 years it is 18 milligrams per day. For most men and women over 50 years of age, 8 milligrams is recommended.
Power up with this nutritious juice filled with iron, Vitamin C, calcium and phytonutrients to keep you healthy and strong. The lemon adds a little extra Vitamin C and the ginger tames inflammation in your gut.
For an added protein lift, eat a handful of Hail Merry Grawnola to Feed Your Body Royally!
Raw & Vegan Iron-Woman Green Juice
2 cups Swiss chard (destemmed)
4 celery stalks
2 medium apples
1/2 lemon (peel intact)
1- inch ginger root, peeled
Place vegetables and fruits in juicer and juice until smooth.
No Juicer? No problem- here is the smoothie version made in a blender:
Iron-Woman Green Smoothie
2 cups Swiss chard (destemmed and chopped)
1 celery stalk
1 kiwi
1 apple, cored but skin on
juice from 1 lemon
1- inch ginger root, peeled
1/4 cup water or coconut water
Place all ingredients in a blender. Blend until smooth. Add 1/4 cup water if needed. Add ice if desired.
For more information about anemia: http://www.vanderbilt.edu/AnS/psychology/health_psychology/IronDeficiencyAnemia.htm
