Apple of My Heartbeet Chili
Just as not getting enough iron can be dangerous, so can ingesting too much.
High levels of iron in the blood have been found to affect people’s cognitive abilities and the buildup of iron in the body can eventually lead to heart disease, diabetes, liver damage, and arthritis. Iron’s role in damaging brain cells can be attributed to its ability to ignite the production of free radicals. Free radicals are destructive oxygen molecules that can harm your brain cells in addition to accelerate aging.1
There are two types of iron: heme iron and nonheme iron. The beauty of nonheme iron (present in green vegetables and beans) is the body is able to regulate how much it takes in by making the iron more or less absorbable depending on your body’s needs. Alternatively, your body has a more difficult time controlling the amount of heme iron (found in meat) it absorbs.2
Check your multivitamin for high doses of iron and get your iron the best way you can; by incorporating beans and greens in your diet and allowing your body to decide whether or not it needs iron.
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1 Barnard, N. (2013) Power foods for the brain: An effective 3-step plan to protect your mind and strengthen your memory. New York, NY.
2 Ibid.
High levels of iron in the blood have been found to affect people’s cognitive abilities and the buildup of iron in the body can eventually lead to heart disease, diabetes, liver damage, and arthritis. Iron’s role in damaging brain cells can be attributed to its ability to ignite the production of free radicals. Free radicals are destructive oxygen molecules that can harm your brain cells in addition to accelerate aging.1
There are two types of iron: heme iron and nonheme iron. The beauty of nonheme iron (present in green vegetables and beans) is the body is able to regulate how much it takes in by making the iron more or less absorbable depending on your body’s needs. Alternatively, your body has a more difficult time controlling the amount of heme iron (found in meat) it absorbs.2
Check your multivitamin for high doses of iron and get your iron the best way you can; by incorporating beans and greens in your diet and allowing your body to decide whether or not it needs iron.
_____________________________________________
1 Barnard, N. (2013) Power foods for the brain: An effective 3-step plan to protect your mind and strengthen your memory. New York, NY.
2 Ibid.
Plants
- 4 cups cooked* kidney beans
- 2 cups beets, cubed
- 2 cups carrots, cut into rounds
- 2 cups rutabaga, cubed
- 2 organic^ apples, chopped
- 2 tomatoes, chopped
- 4 cloves garlic, crushed and minced
- 2 red onions, chopped
- 4 cups water/homemade vegetable broth
- 2 tbsp chili powder
- 1 tbsp cinnamon
- 2 tbsp marjoram
- 1 tbsp basil
- ⅛ tsp white pepper
Technique
Add all ingredients, except beans, to a large stock pot. Bring to a boil, then simmer over low heat until vegetables are tender, about 30 minutes. Add beans and cook a couple minutes longer until beans are hot.
*If using canned beans select those packaged without salt added and in BPA-free cans such as Eden Organic brand. BPA Plastic and Male Sexual Dysfunction
^Apples rank 1st (most contaminated) in the “dirty dozen: 12 foods to eat organic” so choose organic. EWG's Shopper's Guide to Pesticides in Produce
*If using canned beans select those packaged without salt added and in BPA-free cans such as Eden Organic brand. BPA Plastic and Male Sexual Dysfunction
^Apples rank 1st (most contaminated) in the “dirty dozen: 12 foods to eat organic” so choose organic. EWG's Shopper's Guide to Pesticides in Produce