Eisenmangel sollte man nicht auf die leichte Schulter nehmen. In den meiste Fällen lässt sich der Eisenmangel durch eine konsequente Ernährungsumstellung bzw. die vermehrte Zufuhr von eisenhaltiger Ernährung regulieren. Hierzu gehört auch selbstgemachter eisenhaltiger Saft. Selbst wenn Gemüse oder Fleisch mehr Eisen zu enthalten scheint, stellen die eisenhaltigen Säfte durchaus eine sinnvolle Ergänzung dar. Der Kreativität sind dabei keine Grenzen gesetzt. Es gibt beim Selbstzubereiten von eisenhaltigen Säften viele Möglichkeiten, da man beliebige und beliebig viele Sorten Obst und Gemüse miteinander kombinieren kann. Diese Säfte sollten bei jeder Mahlzeit getrunken werden, um die maximale Wirkung zu erzielen.
Hilfsmittel für Herstellung
Man benötigt neben Obst und Gemüse natürlich auch noch einige Hilfsmittel für die Zubereitung von eisenhaltigen Säften. Das wichtigste Utensil ist ein guter Entsafter. Dieser hat die Aufgabe den Saft vom Fruchtfleisch zu trennen. Ein weiteres wichtiges Utensil für die Herstellung von eisenhaltigem Saft ist das Sieb. Mit dessen Hilfe ist es möglich den Saft einfach vom Fruchtfleisch zu trennen. Alternativ zum Entsafter kann auch ein Standmixer verwendet werden. Im Vergleich zum Entsafter werden hierbei alle Teile des darin verkleinerten Obst und Gemüse zerkleinert. Standmixe und Entsafter sind normalerweise Haushaltsgeräte, die man zuhause in der Küche hat. Für den Fall, dass man sich diese erst anschaffen muss, ist die Investition nicht so hoch. Und selbst wenn, für die Gesundheit sollte man schon etwas investieren.
Leckere Rezeptbeispiele
Wie schon gesagt ist die Variationsmöglichkeit zwischen Obst und Gemüse sehr vielfältig und können auch von der Menge her variiert werden.
Apfel-Karotten-Saft
Für die Herstellung von Apfel-Karotten-Saft benötigt man 2 Äpfel und 2 Karotten und einen Esslöffel Leimöl und einen Spritzer Zitronensaft. In diesem Fall ist das Mischverhältnis von Obst und Gemüse 1:1.
Rote Bete-Apfel-Pfirsich-Organgensaft und Rote Bete Drink
Bei diesem Saft ist das Mischverhältnis von Obst und Gemüse 1:3. Man benötigt für die Herstellung von diesem eiseneichen Saft 2 Orangen, 2 Pfirsiche und 200 Gramm Äpfel sowie 170 Gramm Rote Bete sowie 2 Esslöffel Öl. Im Vergleich dazu enthält der Rote-Bete Drink zwei Sorten Gemüse, und zwar Rote Bete und Karotten.
Der Eisengehalt von den oben genannten Obst- und Gemüsearten ist sehr unterschiedlich:
100 Gramm Rote Bete enthalten im Übrigen 0,8 Gramm Eisen
100 Gramm Karotten enthalten 1,7 Gramm Eisen
100 Gramm Äpfel enthalten 0,2 Gramm Eisen
100 Gramm Orangen enthalten 0,4 Gramm Eisen
100 Gramm Pfirsiche enthalten 0,3 Gramm Eisen
Allein aus diesen 5 Sorten Gemüse und Obst und den Kombinationen daraus ergeben sich entsprechend viele leckere selbstgemachte eisenhaltige Säfte.
Eisenhaltige Säfte – Eisenmangel mit Saft bekämpfen
Auch frische sowie eingefrorene Beeren versorgen mit Vitamin C und decken den Eisenspeicher. Man kann zu den eisenhaltigen Säften zusätzlich die Vitamin- und Mineralreiche schwarze Johannisbeeren, Preiselbeeren, Brombeeren, Heidelbeeren und Erdbeeren nehmen, diese normalisieren den Stoffwechsel, fördern die Eisenaufnahme und stärken Immunsystem. Suchen Sie sich weitere eisenhaltige Lebensmittel aus.
Eisenhaltige Früchte und Beeren
Die Kombination aus den mehreren folgenden Früchten und Beeren kann man für eisen- und vitaminhaltige Säfte gut verwenden. Alle diese Früchte enthalten Eisen, Vitamine A, B, C, Magnesium und Kalzium.
Die meisten dieser Früchte und Beeren enthalten auch andere Vitamine und Minerale, bei Eisenmangel muss man auch auf Vitamin C wertachten, um eine bessere Absorption von Eisen zu fördern. So wird die Eisenaufnahme dadurch begünstigt und der Organismus bekommt noch andere wichtige Vitamine und Mineralstoffe.
Blog über gesunde Ernährung
Einzelnachweise:
1. Sebastian Schäffer / Gesunde Ernährung / http://www.healthhacks.de / Stand der Information: 29.10.2014
2. Eisenhaltige Lebensmittel Tabelle – Die Eisen-Champions Sebastian Schäffer / Gesunde Ernährung / http://www.healthhacks.de / Stand der Information: 29.10.2014
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Ein erhöhter Eisenbedarf
Alle frische Säfte sind sehr Sauerstoff- und Lichtempfindlich, deswegen alle eisenhaltige Säfte sofort trinken und nicht lagern! Auch das Kochen hilft nicht – denn Vitamine werden meistens dabei verloren.. Zusätzlich zur Karotte kann man Hagebutten oder schwarze Johannisbeeren pressen!
Ich finde es ist wirklich sinnvoller alle eisenhaltige Lebensmittel als Getränke, da Lebensmittel selbst bedeutend kleineren Eisengehalt haben und nach dem Kochen noch weniger Minerale und Vitamine enthalten, besser frische Getränke trinken!
Das kannst du am besten selbst aus der eisenhaltige Lebensmittel Tabelle rauslesen >> mach eisenhaltigste Getränke selber aus den frischen Himbeeren, Orangen, Kiwi, Wildkräuter wie Thymian, Grüne Minze, Majoran, Kreuzkümmel, Petersilie, denn diese enthalten viele Mineralstoffe und Nährstoffe, Spurenelemente und Vitamine!