If you’ve been diagnosed with Hereditary Hemochromatosis, you know how important it is to carefully manage your iron intake. This genetic disorder causes your body to absorb and store too much iron, which can damage your organs over time. The good news is that through diet and lifestyle changes, you can help keep your iron levels in a healthy range.
For the next 7 days, I’m challenging you to a clean eating detox that will rid your body of processed foods, heavy metals, and anything else that could be contributing to iron overload. This meal plan is designed to be low in iron, calcium-rich to help block iron absorption, and low in vitamin C because it helps your body absorb more iron. Let’s get started!
Why Eat Organic?
Health Benefits:
Reduced Exposure to Pesticides and Herbicides: Organic foods are grown without synthetic pesticides and herbicides, which can have potential health risks. Organic farming uses natural alternatives to manage pests and weeds.
Potentially Higher Nutritional Value: Some studies suggest that organic foods may have higher levels of certain nutrients, including antioxidants, although the evidence is mixed.
Environmental Benefits:
- Sustainable Agriculture: Organic farming practices aim to be more sustainable and eco-friendlier. This includes crop rotation, composting, and other practices that improve soil health and reduce pollution.
- Biodiversity: Organic farms often have higher biodiversity, which can support healthier ecosystems.
- Lower Carbon Footprint: Organic farming generally requires less energy and emits fewer greenhouse gases compared to conventional farming.
Vegetables and Legumes:
- Organic farming of vegetables and legumes involves:
- No Synthetic Pesticides or Herbicides: Farmers use natural pest control methods, such as beneficial insects, and natural herbicides.
- No Synthetic Fertilizers: Organic farmers use compost, animal manures, and green manures to enhance soil fertility.
- Non-GMO: Organic produce cannot be genetically modified.
- Soil Health: Practices like crop rotation, cover cropping, and reduced tillage improve soil health and structure, promoting a balanced ecosystem.
While organic foods can sometimes be more expensive, many people consider the benefits to health, the environment, and ethical standards to be worth the cost. However, it’s also important to eat a balanced diet, organic or not, that includes a variety of fruits, vegetables, legumes, and lean proteins.
TIP:
I have found Amazon’s products to be the least expensive when you’re trying to eat organic. The 365 Whole Foods Brands, and the Amazon Fresh brands. Amazon unfortunately stopped doing free delivery for Whole Foods. It is now $9.99 per delivery or $9.99 per month subscription. However, there is a trick! You can get what they call Pantry staples delivered for free, it will not be the same day. If you’re on Amazon go to Amazon Fresh in the drop down menu.
Lowest Iron Content in Vegetables:
- Celery: 0.2 mg of iron per 100 grams.
- Eggplant: 0.2 mg of iron per 100 grams.
- Turnips: 0.2 mg of iron per 100 grams.
- Cucumbers: 0.3 mg of iron per 100 grams.
- Iceberg Lettuce: 0.3 mg of iron per 100 grams.
- Green Beans: 0.3 mg of iron per 100 grams.
- Radishes: 0.3 mg of iron per 100 grams.
- Tomatoes: 0.3 mg of iron per 100 grams.
- Summer Squash: 0.3 mg of iron per 100 grams.
- Zucchini: 0.4 mg of iron per 100 grams.
- Cauliflower: 0.4 mg of iron per 100 grams.
- Bell Peppers: 0.4 mg of iron per 100 grams.
- Corn: 0.5 mg of iron per 100 grams.
- Cabbage: 0.5 mg of iron per 100 grams.
- Bok Choy (Pak Choi): 0.8 mg of iron per 100 grams.
- Potatoes: 0.8 mg of iron per 100 grams.
- Kale: 1.5 mg of iron per 100 grams.
For comparison, here are some common legumes:
- Green Peas: 1.5 mg of iron per 100 grams.
- Lentils: 3.3 mg of iron per 100 grams.
- Adzuki Beans: 2 mg of iron per 100 grams.
- Navy Beans: 2.2 mg of iron per 100 grams.
- Kidney Beans: 2.5 mg of iron per 100 grams.
- Pinto Beans: 2.1 mg of iron per 100 grams.
- Black Beans: 2.1 mg of iron per 100 grams.
- Garbanzo Beans (Chickpeas): 2.9 mg of iron per 100 grams.
The iron content can vary depending on the brand and how it is prepared
- Tofu is a versatile and nutritious option that can be included in various dishes. It provides a moderate amount of iron compared to other legumes and soy products.
Foods and Dietary Strategies to lower iron absorption:
- Tea and Coffee: Both contain polyphenols like tannins, which can inhibit iron absorption when consumed during meals. Black Teas contain higher tannin levels.
- Calcium-Rich Foods: Calcium competes with iron for absorption in the intestines. Dairy products or calcium supplements can reduce iron absorption when taken alongside iron-rich meals.
- Phytates: Found in whole grains, legumes, nuts, and seeds, phytates can bind to iron and reduce its absorption.
- Oxalates: Found in foods such as spinach, rhubarb, and certain nuts and grains, oxalates can bind to iron and inhibit its absorption.
- Fiber: Soluble and insoluble fibers can bind to iron in the digestive tract and reduce its absorption.
- Eggs: Contain a protein called phosvitin that can inhibit iron absorption.
Vitamins and Supplements:
- Calcium Supplements: Taking calcium supplements with meals can help reduce the absorption of non-heme iron.
- Polyphenol Supplements: Supplements that contain polyphenols (like those from grapeseed extract, green tea extract) can also inhibit iron absorption.
Herbal Products:
- Green Tea: Contains catechins which can inhibit iron absorption.
- Turmeric: Contains curcumin, which may reduce iron absorption when taken in large amounts.
- Ginkgo Biloba: Has been noted to have iron-chelating properties, which means it might help bind to excess iron and facilitate its removal from the body.
Tips for Lowering Iron Absorption:
- Avoid Vitamin C with Iron-Rich Foods: Vitamin C enhances iron absorption. If you are looking to reduce iron intake, avoid consuming vitamin C-rich foods or supplements with your iron-rich meals.
- Separate Your Meals Try to separate calcium-rich foods and supplements from meals high in iron by at least a couple of hours.
- Balanced Diet Ensure a balanced diet that includes a variety of food groups, which can naturally help regulate nutrients like iron.
It’s important to consult with a healthcare provider before making significant changes to your diet or starting any new supplements, especially if you have a medical condition that affects iron metabolism
Day 1:
Today’s Focus:
– Eliminate processed foods and switch to whole, unprocessed ingredients.
– Ditch boxed cereals, granola bars, and frozen dinners.
– Opt for fresh, seasonal produce, plant-based proteins, and whole grains.
– Avoid anything pre-packaged, canned, or with a long list of unpronounceable ingredients
Day 2:
Today’s Focus:
– Eliminate processed foods and switch to whole, unprocessed ingredients.
– Ditch boxed cereals, granola bars, and frozen dinners.
– Opt for fresh, seasonal produce, plant-based proteins, and whole grains.
– Avoid anything pre-packaged, canned, or with a long list of unpronounceable ingredients.
Day 3:
Today’s Focus:
– Eliminate heavy metals and toxins.
– Avoid using cast iron pots, aluminum foil, or anything with a shiny metallic surface when preparing your meals.
– Steer clear of canned foods which often contain BPA.
Day 4:
Today’s Focus:
– Ensure adequate calcium intake.
– Include calcium-rich foods like plant-based yogurt, leafy greens, broccoli, and sesame seeds.
– Avoid high-iron foods.
Day 5:
Today’s Focus:
– Limit Vitamin C intake.
– Consume calcium-rich foods like fortified plant milks, leafy greens, and sesame seeds.
– Avoid foods high in Vitamin C such as citrus fruits and bell peppers.
Day 6:
Today’s Focus:
– Stay hydrated.
– Drinking plenty of water can help flush out excess iron and other toxins.
– Aim for at least 8 cups of water per day, and consider adding lemon, cucumber, or mint for extra flavor.
Day 7:
Today’s Focus:
– Continue with the healthy habits developed throughout the week.
– Maintain a focus on plant-based, whole food ingredients.
– Incorporate low-iron, calcium-rich foods.
– Avoid processed foods, heavy metals, and iron supplements.
– Ensure ample hydration to support ongoing detoxification.
Overall, Meal Plan Highlights:
– Emphasis on plant-based, organic whole food ingredients.
– Focus on low-iron, calcium-rich foods.
– Avoidance of processed foods, heavy metals, and iron supplements.
– Drinking plenty of water to support detoxification.
**Motivational Quote of the Day:**
_”The first wealth is health.”_ – Ralph Waldo Emerson
