Iron-Rich Smoothie
Greens can help with iron deficiency primarily because they are a good source of non-heme iron, which is the form of iron found in plant-based foods.
Ingredients
2 cups of spinach
2 cups of coconut milk
1 frozen banana
1 cut up apple
1/2 an avocado
Directions
Blend until smooth and enjoy!
Here are some ways greens contribute to improving iron levels:
1. Iron Content: Leafy greens like spinach, kale, and Swiss chard contain iron, albeit in smaller amounts compared to animal sources. Including these greens in your diet can help increase your overall iron intake.
2. Vitamin C: Many greens are rich in vitamin C, which enhances the absorption of non-heme iron when consumed together. For example, pairing spinach (which contains iron) with citrus fruits or bell peppers can boost iron absorption.
3. Folate and Nutrients: Greens are also high in folate and other nutrients that support overall health, which can be beneficial when recovering from iron deficiency.
4. Dietary Fibre: While dietary fiber doesn’t directly impact iron levels, a diet rich in fiber can promote overall digestive health, which can improve nutrient absorption, including iron.
5. Low in Phytates: Some greens are low in phytates, compounds that can inhibit iron absorption. Choosing greens with lower phytate levels can help maximize iron intake.
Incorporating a variety of greens into your diet can be an effective strategy to help combat iron deficiency, especially when combined with other vitamin C-rich foods to enhance absorption.