6 Friday, September 10, 2021brooklintowncrier.com OBITUARY MICHAEL CAMERON Suddenly, on Thursday, August 26, 2021 at the Ross Memorial Hospital, in Lindsay, at age 57. Mike Cameron of Bobcaygeon, loved father of Shae Cameron and Liam Cameron both of Oshawa. Dear brother of Kevin Cameron of Mallory Town, and Jennifer and her husband Matt Griffiths of Ashburn. Uncle of Sam, Mathias, Keira, and Siena. Mike will be missed by Danette Anthony, his four legged friend Taz, his aunts, uncles, cousins, many friends and landscaping customers across the Durham Region. A Celebration of Mike's life will be held at a later date. If desired, memorial donations may be made by cheque through the WAGG FUNERAL HOME, 216 Queen Street in Port Perry (905-985-2171) to the Humane Society of Durham Region. Memories, photos and condolences may be shared at www. waggfuneralhome.com Plant-Based Eating by Sheree Nicholson Let's talk about iron When you switch to a plant-based diet, it's important you educate yourself about its benefits and whether or not it is sufficient to keep you healthy or not. The body needs micro and macronutrients, so whether you are plant-based or not, you need to eat certain foods for optimum health. When it comes to plant-based, iron is often a topic as it's an essential mineral that helps transport oxygen around the body. When there's insufficient iron, the body has a hard time producing red blood cells, resulting in anaemia. Although anemia is caused by not getting enough iron in your diet, it's generally the result of something else, such as thyroid issues, menstrual flow, lupus and more. If you do suspect you are low in Iron, call your doctor and have your blood work done. My own doctor knows I am vegan, so she checks my B12, vitamin D and iron levels. Animal vs. plant iron What's the difference between animal iron (heme) and plant iron (non-heme). Iron in animals is 40% heme iron while that found in plants is 100% non-heme. Why does this matter? Studies have shown that non-heme iron is not as readily absorbed by the body, so plant iron is usually deemed inferior to animal iron. However, when you consume only plant iron, your body adjusts and increases its uptake to suit its needs. That means your body actually improves its iron regulation. Plant iron can be absorbed when needed and down-regulated and not absorbed when our iron stores are high. Animal Iron is so readily absorbed that it can continue to do so even when the body doesn't need it. Too much iron is not good for you either and has been linked to a variety of diseases. Though rare, it can happen. Anyone thinking about a 100% plant-based diet needs to eat foods containing iron. It's easy when you start to believe that all you have to do is eat fruits and veggies. However, there's more to it. People's needs Depending on your iron needs, (vegan) women tend to need 32 mg a day of non-heme iron. Pregnant women need about 49 mg, while post-menopausal women only need about 15 mg. Men need about 14 mg. The best sources of plant iron are: legumes soybeans oats pumpkin seeds dark leafy greens like broccoli, kale, and spinach dried fruits like apricots, peaches, pears, and raisins Don't forget to include foods for your vitamin C intake which helps absorb the iron. Eat plenty of vitamin C rich foods like bell peppers, oranges, tomatoes, kiwi, strawberries, and pineapple. Avoid red wine, tea, coffee, calcium supplements, or super high calcium foods within an hour of eating your plant iron foods. These can inhibit iron absorption. If your levels are acceptable, however, no need to worry. A well balanced plant-based diet can provide all the necessary iron your body needs. So fear not. Eat your leafy greens, add pumpkin seeds to your salads and snack on the dried fruits listed above. The 412-418 tolls are still there.