Iron plays an essential role in your body. Its seems to be a very common deficiency when you have hypothyroidism. Iron produces a key antioxidant in your body called catalase which protects your cells from free radicals and it breaks down the hydrogen peroxide to water and oxygen that is produced by different reactions in our bodies. If your body has a toxic build up of hydrogen peroxide it can kill you.
Not only is iron required for the creation of thyroid hormone, low iron levels are also associated with low levels of free T3 (which is THE active form of thyroid hormone).
Iron has important blood proteins such as hemoglobin that transports the red blood cells. Hemoglobin safely delivers carbon dioxide from the lungs and oxygen to your lungs. This is why when our iron is low you seem to experience shortness of breath. Your not getting enough oxygen . It also can cause heart palpitations, anxiety, cold feet, fatigue, foggy thinking, poor memory, joint pain, headaches and chest pain. When you don’t have enough oxygen being properly transported to the rest of the body.
The Thyroid Requires Several Nutrients, Not Just Iron
Most people with hypothyroidism have digestive issues as-well. Say your eating perfectly and catering to all the area’s of your body. Everything to keep you healthy, everything your body is lacking and needs but if your gut isn’t right then you won’t be able to absorb the needed minerals such as iron, calcium, magnesium, zinc, vitamin A, selenium, Vitamin D, iodine and magnesium. This is why I included a Gut-Healing Vegetable Broth Recipe.
We must also include foods that are rich in vitamin C. Vitamin C greatly increases the absorption rate of iron in the body. So, I wanted us to get the most out of this Iron rich veggie bowl recipe. I also included foods that are rich in vitamin c like roasted red bell pepper, asparagus and garlic.
Whole foods that are rich in iron are far superior than just taking taking an iron supplement to boost your iron levels. You always need to know your ferritin levels before you start any kind of iron supplement. If you would like to read more on iron disorders check out The website of Iron Disorders Institute (IDI) can also provide answers www.IronDisorders.org.
Iron Rich Salmon & Roasted Vegetable Bowl
Ingredients 4 servings
- 6 cups cubed ( ½-inch) peeled root vegetables, such as potatoes, roasted bell peppers, asparagus, turnips, carrots and beets
- 3 tablespoons extra-virgin olive oil, divided
- ¾ teaspoon freshly ground pepper, divided
- ½ teaspoon salt, divided
- 2 tablespoons sherry vinegar or red-wine vinegar
- 1 tablespoon minced garlic
- 1 teaspoon whole-grain mustard
- 1 teaspoon minced anchovy fillet or paste
- 8 cups mixed salad greens
- 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained and flaked
- 2 scallions, sliced
- Preheat oven to 450°F.
- Toss root vegetables in a large bowl with 1 tablespoon oil, ½ teaspoon pepper and ¼ teaspoon salt. Spread in a single layer on a large rimmed baking sheet. Roast for 15 minutes. Stir and continue roasting until soft and golden brown in spots, 13 to 15 minutes more.
- Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, garlic, mustard, anchovy and the remaining ¼ teaspoon each pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in small bowl. Add the salad greens to the large bowl and toss to combine; divide among 4 dinner plates.
- When the vegetables are done, transfer them to the large bowl and gently combine with the reserved dressing, salmon and scallions. Top the greens with the salmon and vegetables.
- Make Ahead Tip: Prepare the dressing (Step 3), cover and refrigerate for up to 1 day.
- Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Iron Rich Juice
- 4 Apples
- 1 Beetroot, large
- 4 Carrots
- 1/2 Lemon
- 1 Water
- 1 Thumb-size piece of ginger, peeled
Place all in a juice and pour over ice. Enjoy!
Gut-Healing Vegetable Broth Recipe
( This recipe is from The Wallflower Kitchen in-which my hat goes off to her! excellent recipe)
- 12 cups (2¾ litres) filtered water
- 1 tbsp coconut oil or extra-virgin olive oil
- 1 red onion, quartered (with skins)
- 1 garlic bulb, smashed
- 1 chilli pepper, roughly chopped (with seeds)
- 1 knob ginger, roughly chopped (with skin)
- 1 cup greens such as kale or spinach
- 3-4 cup mixed chopped vegetables and peelings (I used carrot peelings, red cabbage, fresh mushrooms, leeks and celery)
- ½ cup dried shiitake mushrooms
- 30g dried wakame seaweed
- 1 tbsp peppercorns
- 2 tbsp ground turmeric
- 1 tbsp coconut aminos*
- A bunch of fresh corriander or other herb of your choice (plus extra, to serve)
- (optional) ¼ cup nutritional yeast, for extra flavour and vitamins
- Simply add everything to a large pot. Bring to a boil then simmer, with the lid on, for about an hour.
- Once everything has been cooked down, strain the liquid into a large bowl.
- Serve immediately with some fresh herbs, for decoration or cool for later. It also freezes well.
Vegan Bone Broth Alternative
This version contains lot’s of nutritional goodness that is great for overall health but particularly focuses on plenty of gut-healing properties.
The main stars are:
- Wakame seaweed: Great source of omega 3 – one of the best for vegans, great for intestinal health, full of vitamins and minerals (particularly good source of iron, calcium, magnesium and iodine). Not suitable for SCD diets, leave out as necessary.
- Shiitake mushrooms: Gives the most amazing, comforting flavor. Full of vitamins and minerals (great source of vitamin D – especially if sun dried, zinc and B vitamins). Contains all essential amino acids. Prebiotic.
- Coconut oil or olive oil: Healthy fats with a good omega ratio that help absorb nutrients.
- Turmeric: Powerful anti-inflammatory plus adds delicious flavor and a beautiful colour.
- Spinach or kale: Full of vitamins and minerals (particularly high in Vitamins K, A and C, magnesium and calcium). Also a good source of protein and omega 3. Prebiotic.
- Coconut aminos: Mainly used for flavor but also gives the benefit of it’s amino acids. May not be suitable for some diets as it’s considered a sugar, so leave out if necessary.
Mediterranean Breakfast Quinoa | 60% daily value (DV) of iron
Sean’s Falafel and Cucumber Sauce | 50% DV of iron
Andrea’s Pasta Fagioli | 50% DV of iron
Delicious Black Bean Burritos | 75% DV of iron
Moroccan Lentil Soup | 65% DV of iron
Vegetarian Kale Soup | 51% DV of iron
Kale Chips | 57% DV of iron
Baked Spaghetti Squash Lasagna Style | 50% DV of iron
Spicy Vegan Potato Curry | 70% DV of iron
Meatiest Vegetarian Chili from your Slow Cooker | 104% DV of iron
Marrakesh Vegetable Curry | 115% DV of iron
Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette | 75% DV of iron
Lentils and Rice with Fried Onions | 54% DV of iron
Mexican Bean Salad | 42% DV of iron
Quinoa and black beans
Original recipe makes 10 servings
1 teaspoons of vegetable oil
1 onion, chopped
3 cloves garlic, chopped
3/4 cup quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and ground black pepper to taste
2 (15 ounce) cans black beans, rinsed and drained
1/2 cup chopped fresh cilantro
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
Mix in the black beans and cilantro.
I want to thank you for reading my latest blog. Please let me know if you need any support with it.
Otherwise, are we friends on Facebook yet? If not let’s do that now, Hypothyroidism Health Protocol. I like to connect on a more personal level there and often; offer social media only products that can only be accessed on my page and share daily updates along with recipes. Remember sharing is caring. Please share and post a comment to this blog! I would love to hear from you. Sign up for my blogs @ thehypothyroidismchick.com . You can also Follow me on instagram @ Thyroidismchick or Follow me on twitter @Thyroidismchick. Like my page! A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty ..
Health and Happiness,
The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested. The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements. Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek. I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health. The highlighted links are affiliate links in my blogs. Although, I’ve been blogging for 3 years and have never seen 1 cent of income from it ( yes, why do I bother) I don’t want you to feel as if I am misleading you.
Pingback: The 5 Most Important Nutrients to Start Healing Your Hypothyroidism | thehypothyroidismchick