I received an email from someone the other day asking for advice on what foods he should eat to help get rid of his anemia. For those of you who don’t know, anemia is actually a condition that develops when your blood lacks enough healthy red blood cells or hemoglobin. Without the right amount of hemoglobin your red blood cells can’t use the oxygen that you breathe into your body, your cells and organs in your body do not function properly and you eventually feel fatigued.
Anemia is considered the most common blood condition in the U.S., as it affects about 3.5 million Americans. Women and people with chronic diseases are often at increased risk of anemia. Some of the conditions associated with anemia are sickle cell anemia, Iron-deficiency anemia, vitamin deficiency, and bone marrow and stem cell problems, but there are known foods that can help get rid of, prevent, or reduce the severity of anemia.
Consuming foods high in vitamin B12, Iron and folic acid can prevent anemia from occurring in most cases. Foods such as black-strap molasses, prunes (dried plums), bran flakes, raisins, potatoes, lentils such as black beans, kidney beans, pinto beans and split peas, tofu, cashew nuts, pumpkin seeds, pumpkin, kale, and most greens are very rich in iron, vitamin B12 and folic acid. Keeping in mind vitamin C increases your iron absorption in the body and calcium and oxalic acid actually decreases your absorption is also something to think about when you plan your meals.
If you are still worried about developing severe anemia organic supplements, such as Vegan Society Certified Deva Vegan Multivitamin, Mineral Supplement, Nature Made Iron Tablets, Nature Made Folic Acid Tablets and Nature Made Vitamin B-12 Tablets, are always an option.
With the cold and flu season rolling in, and massive snowstorms and chilly days freezing everything in sight, hot cups of tea have been consumed as if it were going out of style at my house. The roommates were a little wary at first about the benefits of tea but, after their first cup, they were asking me to make more cups of tea to knock out their severe colds.
Teas are known to be full of flavonoids, have antimicrobial qualities, and in the East, it is regarded as a key to good health, happiness, and wisdom. Some teas have been found to help with heart disease, cancer, diabetes, weight loss, mental alertness, and to lower cholesterol.
Here is a list of some teas and their benefits:
Green Tea
I usually have a cup of green tea after breakfast, however, it’s subtle almost vegetative flavor and aroma is best paired with foods such as rice, salads, melon or soy or faux chicken. It’s made with steamed tea leaves, it has a high concentration of EGCG, and it has been known to reduce the growth of breast, bladder, lung, pancreatic, stomach, and colorectal cancers. Green tea has also been known to prevent clogging of the arteries, improve brain health, improve cholesterol levels, and burn fat.
Black Tea
Black tea is higher in caffeine than all the other teas and is made with fermented tea leaves. It’s found as the basis for flavored teas like chai (which is great to drink with soy milk) and a lot of instant teas. And it’s great to drink with spicier dishes on its own. Black tea has been known to protect the lungs from damage caused by exposure to cigarette smoke and reduce the risk of stroke.
White Tea
I don’t usually drink white tea but, after finding out that the tea possibly has the most potent anticancer properties compared to more processed teas, I may want to include a cup of white tea in my life more often. White tea is uncured and unfermented and is best paired with mild flavors such as basmati rice.
Oolong Tea
Oolong tea has been known to lower bad cholesterol levels. It can be made in a variety of ways but, the greener version of this tea pairs well with sweet rich foods, while darker oolongs go great with stronger-flavored foods.
Pu-erh Tea
I’ve never tried pu-erh tea, but I do know that it is made from fermented and aged leaves. It is mostly considered to be a black tea, and it is known to prevent excess weight gain, reduce LDL cholesterol and to aid in digestion. The tea pairs well with oily foods and stir-fries.
Chamomile Tea
I call chamomile the “sleepy-time tea” because it has no caffeine and I can drink it before bed without acquiring enough energy to suddenly want to run a marathon. It has been known to help prevent complications from diabetes, such as vision loss and nerve and kidney damage, and it has also been known to stunt the growth of cancer cells.
Echinacea Tea
I have been spiking everyone’s tea in the house with Echinacea because it has been known to fight the common cold. Other friends and family members outside the home have been coughing and sneezing everywhere, but *knocks on wood* I haven’t shown any signs of getting a cold.
Hibiscus Tea and Rooibos (Red Tea)
Hibiscus tea has been known to lower blood pressure in people with slightly elevated levels. Rooibos (or red tea) is a South African herb that is fermented. Some medical studies have shown that rooibos tea’s flavonoids have cancer-fighting properties, but information on the tea is limited.
All tea, in general, can be served hot during the cold months and cold during the hot months and sweetened with honey (not vegan) or agave nectar (vegan), which works and tastes like honey. Another thing, as I was writing this, I reconfirmed that chocolate pairs well with most teas excellently. Dark chocolate especially is great to drink with a healthy cup of tea because the chocolate is great for your heart; helps with the blood flow to your brain; it helps control blood sugar; is full of antioxidants; contains theobromine, which has been shown to harden tooth enamel; and is high in vitamins and minerals such as potassium, copper, magnesium and iron.
Real meat can easily be replaced with faux meat made from a variety of foods, and you can always fluff up dishes with seasoned vegetables like potatoes or cauliflower. There are vegan options for butter or margarine or you can use plain applesauce while baking.
Popular egg replacements include EnerG Egg Replacer, a half a mashed banana (per egg) in a recipe for baking, a quarter cup of canned pumpkin per egg, a quarter cup of applesauce per egg, and a cup or so of soy or almond milk to replace the whisked eggs.
Tofu can be used for dishes like a scramble or a quiche, and a quarter cup of silken tofu can be used for denser baked goods like brownies or cookies. Mixing one tablespoon of flax meal with three tablespoons of water until gelatinous can be used during baking as well as an egg substitute.
Milk, cheese and yogurt alternatives are available in a variety of foods and flavors as well which makes things so much easier than having to make your own from scratch. Most of all these vegan substitutes allow you to use more of your free time exploring new and interesting vegetarian recipes.
For more meal ideas, and veggie tips, check out my book, “The Beginners Guide to Becoming a Vegetarian.”
Have you ever wondered why some fruits and vegetables take better and seem fresher during certain parts of the year? Well eating locally grown produce and purchasing food during their designated seasons will help you gather the best-tasting fruits and veggies for all your dishes.
Available During Fall
Broccoli (although it can grow in year-round climates)
Broccoli Raabe/Rapini
Celery
Onions
Pears
Persimmons
Potatoes
Apples
Radicchio
Sweet Potatoes
Turnips
Treviso
Available During Winter
Brussels Sprouts
Cabbage
Cardoons
Clementines
Leeks
Parsnips
Pommelos
Rutabagas
Shallots
Available Fall and Winter
Belgian Endive
Cauliflower (Although It Can Grow In Year-Round Climates)
Curly Endive/Frisée
Escarole
Horseradish
Jerusalem Artichokes/Sunchokes
Winter Squash
Available Winter and Spring
Grapefruit
Kiwis
Kohlrabi
Lemons And Meyer Lemons
Tangerines
Available Fall Through Spring
Beets
Celeriac/Celery Root
Chicories
Fennel
Kale
For more meal ideas, and veggie tips, check out “The Beginners Guide to Becoming a Vegetarian.”
I received an email from someone the other day asking for advice on what foods he should eat to help get rid of his anemia. For those of you who don’t know, anemia is actually a condition that develops when your blood lacks enough healthy red blood cells or hemoglobin. Without the right amount of hemoglobin your red blood cells can’t use the oxygen that you breathe into your body, your cells and organs in your body do not function properly and you eventually feel fatigued.
Anemia is considered the most common blood condition in the U.S., as it affects about 3.5 million Americans. Women and people with chronic diseases are often at increased risk of anemia. Some of the conditions associated with anemia are sickle cell anemia, Iron-deficiency anemia, vitamin deficiency, and bone marrow and stem cell problems, but there are known foods that can help get rid of, prevent, or reduce the severity of anemia.
Consuming foods high in vitamin B12, Iron and folic acid can prevent anemia from occurring in most cases.
Foods that are very rich in iron, vitamin B12, and folic acid include:
black-strap molasses,
prunes (dried plums),
bran flakes,
raisins,
potatoes,
lentils such as black beans,
kidney beans,
pinto beans
and split peas,
tofu,
cashew nuts,
pumpkin seeds,
pumpkin,
kale
and most greens.
Keeping in mind vitamin C increases your iron absorption in the body and calcium and oxalic acid actually decreases your absorption is also something to think about when you plan your meals.
If you are still worried about developing severe anemia organic supplements, such as Vegan Society Certified Deva Vegan Multivitamin, Mineral Supplement, Nature Made Iron Tablets, Nature Made Folic Acid Tablets and Nature Made Vitamin B-12 Tablets, are always an option.
For more tips on vegetarian living check out my book, The Beginners Guide to Becoming A Vegetarian.
