I’m vegetarian. How can I get enough iron? | Kitchen aide
I’ve been advised to increase the iron in my diet but, as a vegetarian preoccupied with getting sufficient protein, I’m at a loss.June, by emailLast year, a study by Randox Health found that almost one in three women who attended its UK clinics have an iron deficiency, which is to say that June isn’t alone.Yes, there are good sources that vegetarians can tap into, but we first need to address a few key points: “The heme iron you get from animal sources – red meat and darker poultry, say – is in a form that’s slightly better absorbed than non-heme iron, which is found in the likes of beans, tofu and leafy greens,” says Dominique Ludwig, nutritionist and author of No-Nonsense Nutrition.This is where vitamin C is your friend: “When we eat non-heme iron and vitamin C together, it increases absorption, so it might be a case for having peppers or tomatoes with your tofu.” But there’s another potential hitch: “On a vegetarian diet, some of that iron can be blocked from absorption because of things such as phytates [a plant compound found in whole grains, legumes, etc], or tannins in tea and dairy,” Ludwig adds, so it’s not simply about how much iron you’re getting, but how good your absorption is.
“Women aged 19-49 should aim for 14,8mg iron a day, but after menopause that drops to about 8,7mg, which falls in line with men’s requirements,” Ludwig says,“If you’re vegetarian, then, you can’t just be having pesto pasta, you need to be eating beans, lentils, nuts, seeds, soy products, and leafy greens, too,” Tofu can have 3-5mg iron per 100g, cooked lentils 3-4mg, chickpeas 2½-3mg, cashews 6-7mg and sesame seeds 14-15mg.
So, much like getting dressed, layering is important.Oats in the morning are a no-brainer: “A 40g serving will give you 2mg iron, so have them with milled flaxseed and berries for the vitamin C,” Ludwig advises.The same principle applies to the likes of a tofu scramble: “Throw in some kale and tomatoes [again, for the vitamin C] and serve it with wholemeal bread, and you’re looking at about 7mg iron,” Ludwig adds.In other words, your day is getting off to a good start.Also, seeing as Jane is vegetarian rather than vegan, she has eggs to play with, too, which is good news considering each one contains about 2mg iron.
“Try a frittata with cottage cheese and broccoli, then sprinkle over some pumpkin seeds [a fantastic source of iron] before baking.” You can see how this all starts to add up.Cashews, edamame, dried fruit (apricots, figs, prunes) and that perennial favourite, carrots and hummus, will all help.An evening stir-fry, meanwhile, can bring the odds and ends in your fridge together into an ultra-fast dinner that ups your iron.There are greens (kale, broccoli), of course, but June could also add tofu or seitan, and nuts, perhaps, and serve it with brown rice.
“Or add lentils to your pasta, and stir through lots of green veg,” Ludwig adds.It can be easy being green.Got a culinary dilemma? Email feast@theguardian.com
Court rules Coles misled shoppers with its ‘Down Down’ discount campaign
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Datacentres using 6% of electricity supply in UK and US, research says
Datacentres are consuming 6% of electricity in the UK and US, with the growing strain of AI on energy supplies prompting community resistance, according to research.The proportion of electricity used by vast warehouses stacked with microchips to power AI and the internet has risen 15% worldwide in the past two years as annual global investment in datacentres approaches $1tn (£740bn) – nearly 1% of the global economy, according to the International Data Center Authority (IDCA).The figures come amid energy shortages in the UK and datacentre developers reporting waits of several years for national grid connections. The IDCA said rising power usage globally was “sparking societal and political concerns” and called on tech companies to become more transparent about their plans for new datacentres to tackle “community frustration”.The Guardian this week reported that developers working for Google significantly misstated how much carbon two proposed AI datacentres would contribute to the UK’s total emissions
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Ivan Cleary begins long goodbye with a legacy built to last long after he leaves Panthers | Nick Tedeschi
The great coaches all have something special that elevates them above others. Wayne Bennett built his success on connection and an ability to authentically forge relationships with generation after generation of players. Craig Bellamy has a foundation of deifying work ethic and simple communication. Trent Robinson, intellect and loyalty.Ivan Cleary is an engineer, the ultimate believer in process, a coach at once ruthless and relatable who dreamt of building a bigger and more complex machine that could sustain itself beyond the people it was initially built around
Sarah Taylor named England men’s fielding coach while Gay, Rew and Baker are called up
On a day when England named three uncapped players in their Test squad, brought Ollie Robinson out of cold storage and officially confirmed a new selector had joined the set-up, perhaps the most significant news was the identity of their fielding coach.Sarah Taylor, the former England wicketkeeper, will be in charge of the fielding drills during the three-Test series against New Zealand that begins at Lord’s on 4 June – the first female coach to work in the men’s senior setup.The fact that Rob Key, the England men’s team director, almost mentioned it in passing was fitting for a coach who has quietly risen through the ranks. Taylor, 36, has held a number of roles in the men’s game since hanging up her gloves five years ago, including spells with Sussex men and Manchester Originals in the Hundred.This latest post is just for the New Zealand series initially but may continue through the summer
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