Join us this week for another
Pathfinder Produce market at the Village Commons. We're open on Thursdays from
2 to 5 p.m. Our homegrown 5210 Hoop House veggies are being proudly
featured, and offer some fresh new tastes for you to try.****
This week was our annual American Red Cross Blood Drive at Pathfinder Village, and of course, there were a few discussions about peoples’ iron levels. Iron is a vital mineral for most animal species, as it enables oxygen to be transported by the circulatory system to all an individual’s cells. It also has an important role in burning calories effectively.
According to the Centers for Disease Control, iron deficiency is the most-common nutritional deficiency in the U.S. It is believed to affect 10% of women of childbearing age, and about 15% of children may be at risk by age 2. For kids, the risk is more pronounced during rapid periods of growth, which place increased demands on metabolism. Other individuals at risk are those who have lost quantities of blood, those receiving chemotherapy, or athletes who take part in endurance activities regularly.
Other minerals or nutrients also affect iron absorption, and deficiencies in Vitamin A or copper may also reduce how much iron may be taken into the bloodstream during digestion. The presence of other toxic minerals -- most notably lead -- can replace iron in biochemical reactions (binding with oxygen), and cause red blood cell damage and anemia, among other problems.
Iron deficiency is a concern
because it can cause expecting moms to deliver early and contributes to low
birth-weight babies; it can unduly affect babies’ overall health and cause
delays in motor and mental development. Iron deficiency may also cause memory
and other cognitive problems in children and teens, and it can cause fatigue
and the inability to do physical work among adults.
Iron is found in red meat, of course, and in
some ways, that type of “heme iron” is more easily absorbed during digestion.
But there are iron-rich vegetables that can help you maintain proper levels for
respiration and metabolism. Eating foods rich in Vitamin C help you
absorb the “non-heme” iron foods you eat, especially when the two foods are
eaten at the same meal. Also, if you cook in cast iron, it can leach
measurable amounts of iron into foods, especially if the food is acidic (tomato
sauce comes to mind).
Our friends at the Worlds Healthiest Foods have a summary on
vegetables that have the most iron content, and not surprisingly, spinach is
one of the best options. Other iron-rich foods include other dark leafy greens,
many types of beans, and spices like cumin and turmeric. They also note that by
cooking things like spinach too much or by cooking vegetables in too much
water, they may lose significant quantities of iron.
If you have concerns about maintaining healthy
iron levels, you should do research on foods that are beneficial, and of
course, consult your medical care provider. But why not try a variety of dark
leafies or legumes – they’re rich in iron and have the benefits of extra fiber
and other important vitamins and minerals.
Until next time, be well and enjoy your summer!
Lori
