|
Lead is a heavy metal that is not normally found in our
bodies. When lead does get into our bloodstream, it can
cause serious, long-term health problems, such as brain,
kidney and liver damage. Children’s digestive systems can
absorb much more lead compared to an adult body. From a
nutrition standpoint, one of the harmful of effects of lead
in the body is that it can keep the body from absorbing the
beneficial nutrients.
The Ohio Department of Health notes that the most common way
to be exposed to lead is through lead-based paints in old
homes. This could be in peeling, chipping or even dust forms
of lead-based paints. Lead can also be in contaminated soil
and drinking water from older plumbing fixtures. They state
that high lead levels in drinking water is rare. If you
plant a garden, please do a soil test to check for lead in
the soil. Limiting exposure to lead is the first step in
preventing lead poisoning. Another important step is having
children tested for lead poisoning by getting a blood test.
The recommendation is to test with their doctor at least
once a year for children under the age of six years old.
A well-balanced diet, rich in nutrients will help impact
health in a positive way. Three nutrients in particular
help combat the effects of lead: calcium, iron and Vitamin
C
Enough calcium in the diet will minimize the amount of lead
that the body will absorb. Foods high in calcium
include: milk, cheese and yogurt, dark green leafy
vegetables like collard greens, kale and spinach, tofu,
canned salmon and sardines (both with the bones in) and
calcium-fortified foods and drinks like orange juice.
If lead is absorbed, it can cause anemia. Iron helps prevent
anemia and it also makes it hard for lead to be absorbed
into the body. Iron-rich foods: lean red meat,
turkey, chicken and fish, green leafy vegetables, like
collard greens and kale, dried fruit, kidney beans, dried
peas and lentils and iron-fortified foods like breakfast
cereals.
Vitamin C is important to help the body better absorb iron.
It is also important for skin and bone health. Sources for
Vitamin C are: Citrus fruits like oranges and
grapefruit and their juices, red and other bell peppers,
cantaloupe, strawberries, tomatoes and tomato juice,
broccoli, potatoes, sweet potatoes and other fruits and
vegetables.
Use the following recipe as a dip or topping with foods like
eggs, chicken or tacos.
You can use black beans or other beans instead of black-eyed
peas.
Cowboy Caviar
Number of Servings:
16
Serving Size: 1/3 cup (1/16 of prepared recipe)
Ingredients
1 medium red bell pepper, chopped
1 small red onion, chopped
2 15-ounce cans black-eyed peas
1 15-ounce can corn kernels, no salt added
1 15-ounce can tomato sauce, no salt added
3 tablespoons canola oil
2 tablespoons vinegar
1 teaspoon cumin
1/2 teaspoon ground black pepper
Directions
-
Wash and dice red bell pepper after removing core and
seeds.
-
Peel, rinse, and dice onion.
-
In a colander, drain and rinse black-eyed peas and corn.
-
In a large bowl, add bell pepper, onion, black-eyed
peas, corn, and the
remaining ingredients. Mix well.
Recommendations for healthy eating that help counteract
lead:
·
Eat a healthy diet to meet recommendations, especially for
calcium, iron and vitamin C.
·
Wash hands with soap and water before eating any snack or
meal.
·
Wash fresh vegetables and fruit with clean, running water.
·
Eat meals and snacks on a regular basis throughout the day.
Lead absorption happens most often on an empty stomach.
·
Stay hydrated and get exercise.
·
If you have any concerns about lead or your diet, please
talk with your health care provider to take positives steps
now.
References:
Ohio Department of Health
Fighting Lead with Nutrition, MSU and University of
Minnesota Extension
EPA https://www.epa.gov/lead/fight-lead-poisoning-healthy-diet
OSU Extension
https://cfaes.osu.edu/news/articles/how-good-nutrition-can-combat-effects-lead-in-water
|
