Alkalizining Habits that are Iron Clad

Well crafted alkalizing diets and vegan recipes are created to optimize nutrient absorption. Though, menus can complicate the nutrient absorption. Here is a habit that is "Iron Clad," wielding power from Vitamin C.

IRON CLAD HABIT - Eat fruits and vegetables rich in vitamin C to complement iron rich foods. Vitamin C boosts a bodies' ability to absorb iron. This simple food pairing makes a BIG difference in nutrient absorption.

Vitamin C helps your body absorb the non-heme iron foods you eat, especially when the food containing non-heme iron and the vitamin-C rich food are eaten at the same meal. The type of iron that is found in foods considered vegan or alkalizing is non-heme (Fortified Cereal, Soybeans, Pumpkin and Squash Seeds, White Beans, Blackstrap Mollasses, Lentils, Spinach, Kindney Beans, Chickpeas, Prune Juice, Tomato Puree Lima Beans, Soybeans, Navy Beans, Refried Beans, Tomato Paste.) Non-Heme iron is not easily absorbed by the body.

For example - If you eat cereal that is iron fortified with a cup of coffee, then you may not absorb the iron at all! Caffeine inhibits the absorption of iron, making the non-heme iron even harder to absorb. Do the IRON CLAD switch-a-roo - Have O.J. with your cereal. Also, sipping prune juice can boost vitamin absorption.


How important is iron intake?

Center for Disease Control and Prevention provides a list of heme and non-heme iron sources. To improve absorption, eat these with a vitamin-C rich food.

Dietary Sources of Vitamin C

Food, Standard Amount	Vitamin C (mg)	Calories
Guava, raw, ½ cup	188	56
Red bell pepper, raw, ½ cup	142	20
Red bell pepper, cooked, ½ cup	116	19
Kiwi fruit, 1 medium	70	46
Orange, raw, 1 medium	70	62
Orange juice, ¾ cup	61 to 93	79 to 84
Green bell pepper, raw, ½ cup	60	15
Green bell pepper, cooked, ½ cup	51	19
Grapefruit juice, ¾ cup	50 to 70	71 to 86
Vegetable juice cocktail, ¾ cup	50	34
Strawberries, raw, ½ cup	49	27
Brussels sprouts, cooked, ½ cup	48	28
Cantaloupe, ¼ medium	47	51
Papaya, raw, ¼ medium	47	30
Kohlrabi, cooked, ½ cup	45	24
Broccoli, raw, ½ cup	39	15
Edible pod peas, cooked, ½ cup	38	34
Broccoli, cooked, ½ cup	37	26
Sweet potato, canned, ½ cup	34	116
Tomato juice, ¾ cup	33	31
Cauliflower, cooked, ½ cup	28	17
Pineapple, raw, ½ cup	28	37
Kale, cooked, ½ cup	27	18
Mango, ½ cup	23	54

Food sources of vitamin C are ranked by milligrams (mg) of vitamin C per standard amount; also calories in the standard amount. (All amounts listed provide 20% or more of the Recommended Dietary Allowance (RDA) of 90 mg/day for adult men.)

Please, comment your menu if you pair Vitamin C with Iron Foods.

Christy Camp