6 Friday, November 10, 2023 brooklintowncrier.com This column was inspired by a recent trip to the emergency room with my mom who has been vegetarian for 33 years and has enjoyed relatively good health. At 83, her only medication is for a low thyroid, something she's taken for 40 years. The hospital visit was because her iron was deficient. The doctor asked if she was vegetarian and said the low iron was probably due to not eating red meat, a good source of iron. However, there are other sources of iron. Vegetarians who eat a varied and well-balanced diet are not at any greater risk of iron deficiency anemia than non-vegetarians. A diet rich in whole grains, legumes, nuts, seeds, dried fruits, iron-fortified cereals and green leafy vegetables provides an adequate iron intake. Two types Iron comes in two forms: heme from meat and non-heme from meat, eggs, dairy and plant-based sources. Your body doesn't absorb iron from plant-based sources as readily as meat so you may need to incorporate more iron-rich foods into your daily diet. People typically lose only small amounts of iron in urine, feces, the gastrointestinal tract, and skin. Losses are more significant Controlling iron intake Plant-Based Eating by Sheree Nicholson in menstruating women because of blood loss. Note, too, that female long-distance runners need to be careful of iron deficiency. They can lose iron from their feet, a process called foot strike hemolysis. which is when red blood cells are damaged when the foot hits the ground, thus reducing hemoglobin levels. You can also lose iron through sweating. While the amount of iron loss isn't staggering if you include other factors, it may occur. Blood loss causes Blood loss can also occur internally from a peptic ulcer, a hiatal hernia, a colon polyp or colorectal cancer. Gastrointestinal bleeding can result from regular use of some over-the-counter pain relievers, especially aspirin. If you think you have low iron, it's crucial to see a professional. Don't self-diagnose. An intestinal disorder, such as celiac disease, which affects the intestine's ability to absorb nutrients from digested food, can lead to iron deficiency anemia. Older adults also need to be cautious of their iron intake. Once past 80, iron deficiency is more common due to inflammation, poor diet and some medications, again such as aspirin. My recently widowed mother is probably not making big meals for herself, which may affect her diet. See a professional Any deficiency is not good, and I recommend having blood work done. I see a naturopath and a medical doctor each year to ensure I am getting everything I need. My family doctor has never expressed any concern about my diet. She compliments me often on how well I take care of myself. This list of iron-rich foods is from Mayo Clinic website. I left meat on the list to show that, while it is a good source of iron, there are excellent plant-based sources, too. Foods rich in iron include: • Red meat, pork and poultry • Seafood • Beans • Dark green leafy vegetables, such as spinach • Dried fruit, such as raisins and apricots • Iron-fortified cereals, breads and pastas • Peas Sheree's hack: Don't let lack of knowledge keep you in the dark. Plant-based diets are very healthy. Do your research. Winchester Public School's Fall Marshmallows & Merriment Market on November 4 featured over 55 vendors of talented makers, crafters, bakers, and budding student entrepreneurs. The event, planned by the School Community Council Team and hosted on the school grounds, aimed at raising funds to enhance the STEAM and school sports programs Over 800 people attended, shopping for a variety of products from handcrafted décor, jewelry, candles, bath and body care, apparel, toys, books, artwork, collectibles, baked goods and much more. Local businesses showcased their products while contributing to the school's fundraising efforts. A highlight was the raffle that raised over $3,000 for a chance to win a variety of prizes from gift baskets to experience passes, including Santa's Cottage. The day included a range of entertaining activities including face painting, food sampling, and a Youth Passport for kids to go around collecting letters to decode for prizes, all with festive music playing. As well, Lowlands Fire Food, a local mobile pizza truck, served fresh pizzas onsite. Parents, teachers, volunteers, sponsors, and community partners all joined forces to support the school and invest in the future of the children. Winchester PS Market Showcased Talents and Generosity