Try This Instead, a series delving into unconventional yet potent alternatives to common beliefs. In this episode, we challenge the notion that red meat reign supreme as the go-to source for iron. Why consume meat when numerous plant alternatives offer substantially higher levels of this essential nutrient?
Our society has been inundated with messages promoting the health benefits of red meat, emphasising its high iron content and essential role in a balanced diet. Yet, behind these claims lie complex agendas driven by vested interests rather than our well-being. Lobbying efforts from the meat industry and agricultural sectors often shape public perceptions, overshadowing those voices advocating for natural plant-based approaches to nutrition. It’s imperative to question the narratives we’re fed and seek a more comprehensive understanding of nutritional choices, considering the diverse array of sources available and the potential impacts on our well-being.
Red meat holds a significant place in our history, entwined with cultural practices and dietary habits passed down through generations. From being a staple food to a symbol of prosperity, its presence in our diets has remained steadfast. While some studies hint at its potential role in brain development owing to its nutrient richness, it’s crucial to recognise that this is just one aspect of a much broader narrative. The evolution of our brain involves a multitude of biological, environmental, and social factors, and attributing it solely to the consumption of red meat would oversimplify the process.
While red meat continues to hold sway in many dietary circles, our understanding of nutrition is evolving. Exploring lesser-known sources of iron, such as moringa, hemp seeds, and spirulina, broadens our understanding of nutrients beyond the confines of tradition.
Moringa
Moringa, originating from Africa and Asia, is a tree growing up to 10 meters tall, bearing bright green, oval-shaped leaves. Its taste is slightly bitter or earthy, much like spinach. It is often consumed in powdered form, or the leaves are cooked or brewed in tea. Moringa is rich in antioxidants, vitamin C, vitamin A, calcium, and iron, and boasts antimicrobial properties. Harvested year-round, the moringa leaves have a pH ranging from 5.5 to 6.5.
| Moringa, 100g | |||||||
| Calcium | Fibre | Iron | Magnesium | Potassium | Protein | Vitamin A | Vitamin C |
| 185 mg | 12.5g | 28 mg | 147mg | 337 mg | 9.4g | 378 µg | 200 mg |
Spirulina
Spirulina, a cyanobacteria cultivated in freshwater lakes and ponds across Africa, Asia, and the Americas, forms microscopic spiral-shaped filaments. Its colour varies from blue-green to dark green, and its taste is mildly earthy with a hint of seaweed. Spirulina boasts numerous health benefits, offering protein, vitamins, and minerals, along with antioxidant and anti-inflammatory properties. It thrives year-round in warm climates with abundant sunlight and consistent temperatures. Spirulina is lightweight, typically sold in powder or tablet form. With a pH range of 7.0 to 9.5.
| Spirulina, 100g | |||||||
| Calcium | Iron | Magnesium | Phosphorus | Potassium | Vitamin A | Vitamin B3 | Vitamin C |
| 120mg | 28mg | 195mg | 118g | 1363mg | 5900µg | 12.8mg | 10mg |
Sesame seeds
Sesame seeds, derived from the sesame plant (Sesamum indicum), originate in Africa and India but are now cultivated globally. They are small, flat, and oval-shaped with a creamy white or black exterior, depending on the variety. Sesame seeds offer a nutty and slightly sweet flavor profile. Rich in nutrients like healthy fats, protein, fibre, and minerals such as calcium and iron, they promote heart health, aid digestion, and support bone health. Sesame plants thrive in warm climates and have a neutral pH around 6.5 to 7.5.
| Sesame seeds, 100g | |||||||
| Calcium | Iron | Magnesium | Phosphorus | Potassium | Vitamin B3 | Vitamin E | Zinc |
| 975mg | 14.6mg | 351mg | 629g | 468mg | 4.5mg | 0.25mg | 7.8mg |
Pumpkin seeds
Pumpkin seeds, also known as pepitas, come from the inside of pumpkins, cultivated worldwide but originating in the Americas. They are small, flat, and oval-shaped, typically green with a white hull. Pumpkin seeds have a mild, nutty flavor with a crunchy texture when roasted. Rich in nutrients like protein, healthy fats, fibre, and minerals such as iron, magnesium and zinc, they promote heart health, aid sleep, and support immune function. Pumpkins grow in warm climates and are harvested in the fall. They have slightly acidic pH around 6.5 to 7.5.
| Pumpkin seeds, 100g | |||||||
| Calcium | Iron | Magnesium | Phosphorus | Potassium | Vitamin B3 | Vitamin E | Zinc |
| 46mg | 8.8mg | 592mg | 1174g | 807mg | 4.98mg | 9.91mg | 7.8mg |
Hemp seeds
Hemp seeds, derived from the Cannabis sativa plant, are small, cream-coloured seeds with a slightly nutty flavour and soft texture. They are harvested from the seeds of the hemp plant, which is cultivated globally, originating in Central Asia. Hemp seeds are rich in protein, healthy fats, fibre, and various vitamins and minerals, promoting heart health, aiding digestion, and supporting skin health. They are available year-round and can be grown in various climates. Hemp seeds have a neutral pH level of around 6.0 to 7.5.
| Hemp seeds, 100g | |||||||
| Calcium | Iron | Magnesium | Phosphorus | Potassium | Vitamin B3 | Vitamin E | Zinc |
| 70mg | 7.95mg | 700mg | 1650g | 1200mg | 8.3mg | 90mg | 7mg |
Try this instead…
| 100g serving | Iron content |
| Moringa | 28mg |
| Spirulina | 28mg |
| Sesame seeds | 14.6mg |
| Pumpkin seeds | 8.8mg |
| Hemp seeds | 7.95mg |
| Blackstrap molasses | 3.5mg |
| Chickpeas | 6mg |
| Lentils | 3.3mg |
| Calalloo | 3mg |
| Spinach | 2.7mg |
| Red meat | 2.6mg |
| Swiss chard | 2.1mg |
With a bit more insight and a curiosity to explore, we, as a society, can shift towards a genuinely healthier lifestyle, rather than settling for convenience. There is a reason why nutrient-dense foods often come with a higher price tag, can you put a price tag on your health? Don’t wait for health issues to arise; be proactive in making healthier food choices to prevent future damage. Be mindful and opt for better food options to prioritise your well-being.
