Nutrient Power for Women: A Recipe to Support Iron Levels and Hormonal Balance

The right nutrition can significantly contribute to supporting women's health, particularly when it comes to iron levels and hormonal balance. This recipe is specifically designed to promote optimal health through nutrient-rich ingredients like chickpeas, sesame seeds, and lemon juice. Discover why iron, vitamin C, and sesame are so crucial and how you can combine these power nutrients into a delicious dish.

Iron: An Essential Nutrient for Women

Iron is crucial for women's health. It plays a central role in oxygen transport in the blood as it is an essential component of hemoglobin. Due to monthly blood loss from menstruation, women have a higher iron requirement than men. An iron deficiency can lead to anemia, which manifests in symptoms such as fatigue, weakness, and difficulty concentrating.

Iron-Rich Ingredients in the Recipe:

• Chickpeas: These legumes are an excellent plant-based source of iron.

• Cumin: Spices like cumin also contain iron and can help meet daily iron needs.

Vitamin C and Iron Absorption: A Powerful Duo

Vitamin C is a true powerhouse when it comes to enhancing iron absorption. Particularly, plant-based iron, which is present in non-heme form, is absorbed less efficiently by the body than iron from animal sources. This is where vitamin C comes in: It converts iron into a form that is more readily accessible to the body.

Vitamin C-Rich Ingredients in the Recipe:

• Lemon Juice: The lemon in the yogurt dip is a rich source of vitamin C and thus supports the absorption of iron from chickpeas and cumin.

• Carrots: Although carrots contain less vitamin C than lemons, they still contribute a small amount to your vitamin C intake.

Sesame Seeds and Hormonal Balance: A Powerful Superfood

Sesame seeds are a small but mighty superfood when it comes to women’s hormonal health. They contain healthy fats, vitamins, and minerals that support the production and regulation of hormones.

How Sesame Seeds Support Hormonal Balance:

• Phytoestrogens: Sesame seeds contain lignans, a type of phytoestrogen that can help balance estrogen levels in the body. This is particularly beneficial during menopause or with irregular cycles.

• Magnesium: Sesame seeds are rich in magnesium, which plays a crucial role in muscle relaxation, including the uterus, and can help alleviate menstrual cramps.

• Zinc: Sesame seeds are also a good source of zinc, a mineral important for hormone regulation and immune function support.

The Recipe: Roasted Carrots and Chickpeas with Yogurt Dip and Sesame Topping

Ingredients:

• A bunch of carrots

• 250g chickpeas (preferably from a can, drained)

• Salt

• 400g plant-based yogurt

• 1 clove of garlic, crushed

• 1 tsp cumin

• Juice of half a lemon

• Pepper and salt to taste

• Sesame seeds for topping

• Olive oil

• Paprika powder

Preparation:

1. Prepare the Carrots and Chickpeas: Peel the carrots and cut them into strips. Place them on a baking sheet along with the chickpeas. Drizzle with olive oil, season with salt, and roast at 180 degrees Celsius for about 25 minutes, until the carrots are tender and slightly caramelized.

2. Make the Yogurt Dip: Place the plant-based yogurt in a bowl. Add the crushed garlic, cumin, lemon juice, and season with pepper and salt. Stir well until all ingredients are evenly distributed.

3. Serve: Arrange the roasted carrots and chickpeas on a plate. Serve the yogurt dip alongside or drizzled over the top. Garnish with sesame seeds, a splash of olive oil, and a sprinkle of paprika powder.

This recipe is not only delicious but also packed with nutrient-rich ingredients specifically tailored to women's needs. From supporting iron levels to improving iron absorption through vitamin C, and promoting hormonal balance through sesame seeds, every element of this dish helps to enhance women's health in a holistic way. Try it out and enjoy the positive effects on your body and well-being!