[Gemara D'Jessica]

make-the-connection:

Some might expect that since the vegan diet contains a form of iron that is not that well absorbed, vegans might be prone to developing iron deficiency anemia. However, surveys of vegans have found that iron deficiency anemia is no more common among vegetarians than among the general population although vegans tend to have lower iron stores.

 Tips to get the most iron out of your food:

1. Eat iron-rich foods along with foods that contain vitamin C, which helps the body absorb the iron.
2. Tea and coffee contains compounds called polyphenols, which can bind with iron making it harder for our bodies to absorb it.
3. Calcium also hinders the absorption of iron; avoid high-calcium foods for a half hour before or after eating iron-rich foods.
4. Cook in iron pots. The acid in foods seems to pull some of the iron out of the cast-iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot can increase the iron content of the brew more than ten-fold. Cooking foods containing other acids, such as vinegar, red wine, lemon or lime juice, in an iron pot can also increase the iron content of the final mixture.

(via ebullientefflorescence)