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Plant-Powered Nutrition: Spotlight on Calcium & Iron 🌿 IV013

November 02, 2023

Hey there!

Welcome back to Imperfect Vegan! This month, our focus is on the exciting world of nutrition, and this week, we’re spotlighting the dynamic duo of calcium & iron.

  • One Big Thing: Uncovering Plant Rich Calcium & Iron Sources

  • Recipe of the Week: Calcium & Iron Rich Stew

  • Tip of the Week: Amp Up Your Nutrient Absorption 

  • Extra Credit: Keep Tabs on Your Nutrients with Cronometer

Discovering Calcium & Iron Rich Plants🌱

Have you wondered why calcium and iron are such a big deal? Think of calcium as your buddy keeping your bones and teeth strong, and iron as the superstar delivering oxygen in your blood to keep you buzzing with energy. The cool part? You can get all the calcium and iron you need from a vegan diet! Now, let’s meet some plant-based champs loaded with calcium and iron:

  1. KALE: A green hero! Have it in salads, smoothies, or sautéed with garlic.

  2. CHICKPEAS: Iron-rich and tasty. Great in hummus or roasted as a snack.

  3. CHIA SEEDS: Small seeds, big calcium boost. Top your cereal or make a pudding.

  4. TOFU: A calcium star. Try it stir-fried, baked, or scrambled.

  5. LENTILS: Packed with iron. Perfect for soups or stews.

With these fab five, you're well on your way to rocking your calcium and iron goals.

Relish a bowl of our Calcium & Iron Rich Stew - it’s a comforting meal that’s perfect for chilly fall evenings and packed with the nutrients you need.

These easy tips will help you boost your calcium and iron absorption:

For Iron:

  1. PAIR WITH VITAMIN C:

    Eat some vitamin C-rich foods like oranges or bell peppers with your iron-rich foods like lentils and beans. They're a nutrient-boosting dream team. Even a lemon squeeze helps!

  2. SKIP THE COFFEE WITH MEALS: 

    Love coffee or tea? Enjoy it after meals, not during, as they can get in the way of your body soaking up iron.

For Calcium:

  1. PICK THE RIGHT GREENS:

    Swap spinach for kale or bok choy. They have calcium that's easier for your body to use as they have fewer oxalates.

  2. SPREAD OUT YOUR CALCIUM:

    Your body likes small doses of calcium throughout the day. Try having calcium-rich foods in your meals and snacks.

  3. GET MOVING:

    Exercises like walking or jogging help your bones hold onto calcium. So, let's get moving to keep our bones strong!

Dive Into Books and Apps

Grab a copy of "Becoming Vegan" by Brenda Davis, RD, for a deep dive into plant-based nutrition. It's packed with info on getting your calcium, iron, and more on a plant-based diet. Plus, peek at your daily nutrient intake with the Cronometer app. It's a cool way to make sure you're on track with your nutrition goals!

We Want to Hear From You! 🌿

Got a go-to vegan recipe or a cool nutrition tip? Hit reply or share it with us on Instagram. We might feature it in an upcoming newsletter!

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Until next Thursday!

Love,

Aashti