5 Iron-Rich Foods for Active Vegetarians
It is not uncommon for vegetarians, especially active female vegetarians, to suffer from low iron counts. This is usually because red meat, eggs, and seafood are the easiest ways to keep iron levels high. Low iron and anemia can mean increased fatigue and exhaustion.
Here are five foods that all athletic vegetarians must try:
- Sweet Potato – A great way to incorporate a sweet touch into your savory meal, sweet potatoes are enriched with both iron and B-6 – a vitamin known to prevent over 100 health conditions, especially those related to the brain and heart.
- Lentils – Like other beans, lentils are a great source of iron, but what sets the lentil apart is their protein content: 16 grams/ serving.
- Dark, Leafy Greens – Spinach, Collards, and Chard are three easy greens to throw into your dinner to boost iron levels.
- Nuts and Seeds – These two food groups are a vegetarian must-have. Nuts and seeds contain natural fats as well as high levels of iron. Sesame seeds and pine nuts contain the highest levels of iron in their respective food groups. A handful of nuts or seeds on a busy day is a great way to get your iron, and fuel your body.
- Raw Cacao – Calling all chocolate lovers: raw cacao is 16% iron, and is an indulgent way to get your daily fix. Check out my raw chocolate mousse recipe below.
Chocolate Mousse
- 1 cup peanuts (use macadamia nuts if you want to indulge)
- ¼ cup raw cacao
- 1 tablespoon agave or raw honey
- Splash of coconut milk
- Optional: throw in some flax or chia seeds for texture
Blend together in food processor or Vitamix.
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Health Benefits of Castor Oil Packs: What You Need to Know
Castor oil packs have been used for centuries as a natural remedy to support overall wellness. Countless people use them for pain relief, skin health, and even to support liver function. Simply soaking a cloth in castor oil and applying it to the skin, these packs are believed to help with detoxification, reduce inflammation, and promote better digestion. While castor oil packs are a relatively simple and gentle healing tool, understanding their proper use is essential to maximizing benefits and minimizing potential side effects.
What is Castor Oil?
Extracted from the seeds of the Ricinus communis plant, castor oil has been valued for centuries across various cultures for its medicinal and industrial applications. This castor plant, native to Africa, India, and the Mediterranean region, has become one of the world’s oldest cultivated crops. The oil pulled from these seeds is rich in ricinoleic acid, a monounsaturated fatty acid believed to be responsible for many of its therapeutic properties.
Historically, castor oil’s use dates back to ancient Egypt, where it was documented in medical papyri around 1550 BCE, primarily as a laxative to relieve constipation. Over time, its applications have diversified:
- Laxative Properties: Castor oil is approved by the Food and Drug Administration (FDA) as a stimulant laxative. It works by stimulating nerves in the gastrointestinal tract and increasing bowel movements, which helps relieve occasional constipation.
- Skin Care: It serves as a moisturizer to treat or prevent dry, rough, scaly, or itchy skin and minor skin irritations.
- Wound Healing: The oil contains antibacterial and antimicrobial properties that may aid in speeding up wound healing, especially when combined with other substances.
- Anti-Inflammatory Properties: Castor oil may help reduce inflammation and possibly improve blood flow of the lymphatic system.
- Hair Care: It’s commonly used in hair products to condition and moisturize hair, promoting hair growth and overall hair health.
