It is a widely believed that vegetarians need more iron as compared to non vegetarians because plants naturally do not have the tendency to absorb irons as efficiently as meat. However, it is a myth that vegetarian diets are not rich in iron.

When the question arises ‘where vegetarians get iron from?’ the sources are endless. Despite all the debate, the surprising truth is that vegetarians tend to get more iron in their diets. A well balanced and smartly planned diet has enough iron to fulfill every individual’s need.

Vegetarians get more iron as compared to non-vegetarians as they are heavily relying on fruits that have plenty of iron. As far as the question of vegetarians getting enough iron is concerned, the plant world is enriched with iron. Available In breads, cereals, legumes, nuts, leafy vegetables, seeds, dried fruits etc, vegetarians actually never face any trouble getting sufficient quantity of iron.

Why sufficient quantity of iron is so important? Because iron deficiency is synonymous to anemia.  Anemia is a condition of the body in which it suffers from the scarcity of red blood cells. Initial symptoms of anemia include fatigue, irregular and rapid heartbeat, dizziness etc.

How to Get Vegetarians Adequate Amounts of Iron?

Since the iron supplied to the body by vegetables is not as well absorbed as that provided by meat, this problem can easily be remedied by taking a few simple measures.

• Vitamin C plays a significant role in increasing iron absorption. Therefore, vegetarians should make food rich in vitamin C an essential part of their diet.
• Dairy products decrease iron absorption so vegetarians should go easy when consuming dairy products.
• Calcium also prevents the body from absorbing iron from meals so vegetarians should prefer taking calcium between meals rather than taking them along with meals.

Vegetarians have a higher intake of iron, but in spite of this it is not stored as effectively in their bodies, making them prone to iron deficiency. Vegetarians can easily get the desired supply of iron by using the huge variety of plant foods that are available.

It is important to note that consuming foods in large quantities that discourage iron absorption in the body can lead to drastic consequences. While there are a lot of myths about vegetarians getting inadequate amounts of iron, with the above mentioned simple steps, anyone can ensure a constant supply of it.

Remember that iron is vital for a number of vital body functions and by eating smart, vegetarians can easily get iron and store it effortlessly.

One of the most nutritious and healthy things you can eat is sprouts. I don’t mean Brussel sprouts – but bean sprouts.

Eating well and eating healthy food is all part of getting the life you love. It is crucial that you begin to assess what you eat and how you eat.

Sprouting seeds is something you can easily start doing from today. In the picture above, you can see the bean sprouts I made only yesterday. The whole process took just two days using my method below:-

Sprouts are considered a “super food” as they contain a lot of enzymes and high levels of anti-oxidants. Sprouts are also packed with proteins, vitamins, minerals and are easily digestible. Also, as you eat them raw, you will not be destroying all the goodness.

As the sprouts are a “living” food, by eating them raw you will be able to absorb the healthy enzymes and amino acids created in the germination process.

If you aren’t quite ready to take on an allotment or turn your ornamental garden over to vegetables, you could still become a home micro-gardener and dramatically improve your digestion, immunity and general health into the bargain!

Any seed, grain or legume can be sprouted – my favourite is Mung beans, now widely available in most supermarkets and ethnic stores. You can also sprout millet, quinoa, and almost any lentil / bean.

You can buy various home kits to make your sprouts, but here is my method for making bean sprouts from mung beans.

1. Wash the beans and soak in luke warm water overnight or for 6 – 8 hours, until the beans have fluffed up.

2. Check for any beans that have not softened at the bottom of the container. Discard these.

3. Place the soaked beans in a colander.

4. Get a pot into which the colander will fit easily. Put some warm water in this pot – only about half an inch. This is to create a damp atmosphere for the beans.

5. Put the colander in the pot and cover.

6. Place pot and colander next to your warm boiler. (If boiler not possible, then find a warm place in the kitchen or place next to a radiator).

7. Check 24 hours later – all being well, beans will have sprouted half an inch to one inch. If not quite ready, wash, drain and put back in warm area for another 24 hours.

8. Once ready, wash, drain and store in air-tight container in fridge. They will keep for 2 -3 days if not more. (Do wash and drain them every couple of days to keep them fresh and longer lasting).

You can have them for breakfast too. Delicious with some olive oil, black pepper, quinoa, nuts. And so good for you

Happy sprouting!

Perhaps you have asked yourself this question too many times, “How to add tofu to your daily meal” but you didn’t get an answer that satisfied you. A food that is like cheese but of Chinese origin, tofu is made when you coagulate milk. The process is tedious if you want to try it out at home so just get yourself the ready to cook tofu packs and ensure that you follow the instructions. Through coagulation of the protein that is present in soy milk, the production of tofu begins.

Because tofu is protein rich, most vegetarians prefer to use tofu as a good substitute. Many non vegetarians also prefer tofu to chicken or meat because it is far healthier for bringing down cholesterol and LDL levels by almost 30% reduction. It also has anti cancer properties as well. A diet that is packed with soya proteins like tofu would build your health like never before. In terms of calories, it is perfect for those who are on diets because of its high calcium value as well.

As our discussion focuses on how to add tofu to your daily meal, here are some good ideas for you to try out.

You can cook tofu in a variety of ways. You can have it mashed and spiced up with your favorite herbs like thyme, basil and rosemary. You can have it in other ways too such as blended, whipped, ground, crumbled, marinated, steamed, baked, and even deep fried. This just proves that tofu has great variety.

You can cook anything using tofu as a main ingredient because it has very little flavor that can affect the taste of the dish itself. You can make your favorite chicken gravy based curry and substitute tofu in place of the chicken pieces. You must choose the flavors and textures with care because tofu has the unique ability to imbibe flavors of those specific ingredients that it is cooked with.

For instance, if your plan is to use tofu for a delicious Asian stir fry, the tofu actually imbibes the flavor of the noodles and the sauce that you decide to use in the stir fry. As you may have just thought now, tofu looks and acts like an absorbent sponge! You can use tofu in soups or stews. All you need to do is lock in tofu’s flavor by frying it a little in oil to make it taste less leathery. So you can still have the soya proteins that are a part of the marinated tofu.

For those who suffer from cardiovascular problems, it would work real wonders to have tofu as part of their usual dinner. You can also make scrambled tofu instead of scrambled eggs for breakfast. Instead of having meat balls in your diet, have tofu balls that would do wonders to boost your health. You can get a tofu lasagna kit instead of a meat based one.

This is an established fact that tofu is a healthier option to replace meat with for your meals. So say goodbye to all that harms your health and cholesterol levels, say a big Yes to tofu instead.

As amazing as it may seem, your favorite little nut, the almond, can help boost your brainpower, stabilize your mood and even relieve the aging process. It may seem that the little miracle nut has so much to offer you will want to incorporate it into your diet as often as possible.

The almond contains phenylalanine, this is little chemical is shown to work in conjunction with our cognitive processes and supports healthy neurological function. This chemical very easily passes through our blood-brain barrier and makes our brain produce our natural mood stabilizing hormones adrenaline, noradrenaline and dopamine. These same hormones also help reduce pain in the body. While studies are still on going, it is believed that almonds may also help treat some symptoms of Parkinson’s disease.

Almonds contain another brain boosting element called nutrientriboflavin as well as L-carnitine. This little chemical is important for the brain because it helps make it possible for our brain to metabolize acetyl-L-carnitinetransferase which supports choline metabolism. Our brain utilizes choline to prevent any neuronal degeneration. The L-carnitine that is found in almonds and other nuts also helps in the release of acetylcholine, which is essential for good memory.

Along with the brain boosting power of the almond it offers other benefits as well. Studies show that by adding almonds to your diet can help with satiety and prevent weight gain. No dangerous diet pill needed, just a handful of almonds a day. Purdue University researchers have found that two servings a day did not cause weight gain or decrease our body’s efficiency.

The almond can do wonders for your heart health as well. Almonds have been shown to lower LDL. The bad cholesterol that we really don’t want and is at times hard to lower can be handled with addition of a hand full of almonds a day.

Obviously, too much of anything is never a good thing, and eating to many nuts can lead to problems such as obesity. But incorporating a handful of almonds a day into your diet can prove to be beneficial to healthy mind function.