The Lead Poisoning Prevention Diet

Nutrition Is a Key Part of Lead Poisoning Prevention

Exposure to lead can lead to permanent brain damage, heart problems, behavioral and developmental problems -- even violence.

While the phasing out of lead in gasoline and paint has helped to reduce childhood exposure to lead -- and impending limits on lead in toys and other children\'s products should help further -- millions of children still experience lead poisoning. (Adults do, too.) Federal authorities say old lead paint in older homes, along with contaminated soil -- both of which produce lead-tainted dust and grime that children ingest inadvertently -- are the chief causes of lead poisoning.

To reduce exposure and protect your child, The Daily Green recommends these five steps:

1. Maintain paint in older homes, so that you avoid peeling and flaking that can produce dust. Consult with a professional if you have any doubts.
\r\n2. Check your toys and remove any that have been recalled due to high lead content.
\r\n3. Have your pediatrician test your child\'s blood lead level, so you know if you need to carefully investigate potential sources.
\r\n4. Avoid home renovations during pregnancy or a child\'s first six years; if you do renovate, do so carefully and under professional guidance.
\r\n5. Ensure good nutrition. Iron deficiency can lead the body to absorb more lead, so ensure your child is eating enough iron (and the Vitamin C needed by the body to absorb the iron). Similarly, eating calcium will cause the body to absorb less lead.

Click here for more details on these lead-prevention recommendations, or read on for nutritious recipes -- all from The Daily Green\'s Real Food Diet -- that rich in calcium, iron and Vitamin C.

Yogurt

Plain, nonfat yogurt is the top source of calcium. Eight ounces provide 452 mg of calcium and 127 calories. Low-fat plain yogurt (415 mg of calcium and 143 calories) and fruit yogurt (345 mg of calcium and 232 calories) are not far behind.

You can always make a yogurt and granola parfait, or add some yogurt to one of these recipes:

Clams

Surprise! Clams take the top prize for providing the most iron. Three ounces of the shellfish provide 23.8 mg of iron and 126 calories.

Whether you like them raw on the half shell or cooked in your clam chowder, clams are also a surprising king of the superfoods: clams are also a top source of potassium and Vitamin B12.\r\n

\r\nClams are unlikely to be contaminated, and according to the Environmental Defense Fund\'s Seafood Selector, the farming of the most common clams in the U.S. (northern quahogs) does little ecological damage.\r\n

\r\nRecipes:\r\n
\r\nLinguine with White Clam Sauce

Guava

Guava is rich in vitamin C -- one half cup of the fruit contains 188 mg of vitamin C and 56 calories. Eat the fruit raw, or try this recipe for a Hawaiian smoothie.

Cheese

Indulge in a little cheese knowing it provides plenty of calcium. The top source? Romano cheese with 452 mg of calcium and 165 calories per 1.5 ounces.

Other top cheese are: Swiss cheese (336 mg of calcium); part-skim ricotta (335 mg per half cup); pasteurized process American cheese food (yep, it\'s on the list with 323 mg of calcium); provolone (321 mg); part-skim mozzarella (311 mg); and cheddar cheese (307 mg).

Try these cheesy recipes to up your calcium intake:\r\n
\r\nPasta with Four Cheeses and Tomato\r\n
\r\nEggplant and Zucchini Lasagna\r\n
\r\nRoasted Beets with Meyer Lemon Olive Oil\r\n
\r\nSpinach Strata\r\n
\r\nCheese Grits and Corn Pudding\r\n
\r\nSquash Blossom Fritters\r\n
\r\nBlue Cheese Spread\r\n
\r\nAsparagus Omelet\r\n
\r\nSwiss Cheese Onion Crostini\r\n
\r\nGrilled Pitas with Caramelized Onions and Goat Cheese\r\n
\r\nWhole Wheat Pita Pizzas with Vegetables\r\n
\r\nBow Ties with Cannellini Beans and Spinach\r\n
\r\nHeirloom Pumpkin with Blue Cheese Crostata\r\n
\r\nAsparagus, Jack and Feta Cheese Frittata\r\n
\r\nMom\'s Mac \'n\' Cheese\r\n
\r\nBroccoli-Cheese Polenta Pizza\r\n
\r\nMocha Pumpkin Cheesecake\r\n
\r\nGoat Cheese with Honey Dip\r\n
\r\nRicotta-Green Onion Gnocchi\r\n
\r\nHerb and Cheese Scones\r\n
\r\nRotini with Cheesy Zucchini\r\n
\r\nTomato and Camembert Tart\r\n
\r\nSpinach and Jack Cheese Bread Pudding\r\n
\r\nPhyllo Cheese Triangles\r\n
\r\nNectarine Cream Cheese Tartlets\r\n
\r\nAvocado, Mushroom, Spring Onion Frittata

Other top cheese are: Swiss cheese (336 mg of calcium); part-skim ricotta (335 mg per half cup); pasteurized process American cheese food (yep, it\'s on the list with 323 mg of calcium); provolone (321 mg); part-skim mozzarella (311 mg); and cheddar cheese (307 mg).

Try these cheesy recipes to up your calcium intake:\r\n
\r\nPasta with Four Cheeses and Tomato\r\n
\r\nEggplant and Zucchini Lasagna\r\n
\r\nRoasted Beets with Meyer Lemon Olive Oil\r\n
\r\nSpinach Strata\r\n
\r\nCheese Grits and Corn Pudding\r\n
\r\nSquash Blossom Fritters\r\n
\r\nBlue Cheese Spread\r\n
\r\nAsparagus Omelet\r\n
\r\nSwiss Cheese Onion Crostini\r\n
\r\nGrilled Pitas with Caramelized Onions and Goat Cheese\r\n
\r\nWhole Wheat Pita Pizzas with Vegetables\r\n
\r\nBow Ties with Cannellini Beans and Spinach\r\n
\r\nHeirloom Pumpkin with Blue Cheese Crostata\r\n
\r\nAsparagus, Jack and Feta Cheese Frittata\r\n
\r\nMom\'s Mac \'n\' Cheese\r\n
\r\nBroccoli-Cheese Polenta Pizza\r\n
\r\nMocha Pumpkin Cheesecake\r\n
\r\nGoat Cheese with Honey Dip\r\n
\r\nRicotta-Green Onion Gnocchi\r\n
\r\nHerb and Cheese Scones\r\n
\r\nRotini with Cheesy Zucchini\r\n
\r\nTomato and Camembert Tart\r\n
\r\nSpinach and Jack Cheese Bread Pudding\r\n
\r\nPhyllo Cheese Triangles\r\n
\r\nNectarine Cream Cheese Tartlets\r\n
\r\nAvocado, Mushroom, Spring Onion Frittata

Cereal

Red Sweet Pepper

You probably instantly think citrus when you think of immune system-boosting vitamin C, but red sweet pepper offers a solid dose of the nutrient. One half cup of raw red sweet pepper contains 142 mg of vitamin C and 20 calories. If you cook the veggie, a half cup offers 116 mg of vitamin C.

You can always chop up a red pepper into salads and for crudités, but for a different take on the brightly hued vegetable, try these recipes:\r\n

\r\nRoasted Red-Pepper and Herb Dip\r\n
\r\nBistro Pizza\r\n
\r\nRoasted Red Pepper and Almond Butter Tapenade\r\n
\r\nFarm Stand Succotash\r\n
\r\nGarlicky Spinach with Red Peppers and Golden Raisins\r\n
\r\nRed Pepper and Potato Home Fries\r\n
\r\nGrilled Vegetable Tostadas with Fresh Salsa\r\n
\r\nRotelle with Ratatouille\r\n
\r\nBoneless Chicken with Potato-Pepper Hash\r\n
\r\nBoneless Bruschetta with Roasted Peppers\r\n
\r\nBell Peppers with Summer Vegetables\r\n
\r\nArugula Salad with Grilled Radicchio\r\n
\r\nGreen Tagliatelle with Red Hot Pepper Sauce\r\n
\r\nVegetable Stew Nicoise with Tofu\r\n
\r\nTurkey Curry\r\n
\r\nMadras Lentil Curry\r\n
\r\nRoasted Vegetables and Linguine Salad\r\n
\r\nJerk Chicken Kabobs

Soy Beverage

Calcium-fortified soy milk has 368 mg of calcium per cup.

Use it in smoothies, pour it over cereal and try it in recipes like this one for Banana Cake.

Parents monitoring their children\'s health, as well as anyone concerned about intake of estrogen, should be aware that soy contains plant estrogens.

Oysters

Three ounces of wild oysters contain 10.2 mg of iron and 116 calories. A true superfood, oysters are also a top source of Vitamin B12.

Wild oysters can have high amounts of contaminants, and may be harvested using destructive methods, according to Environmental Defense Fund\'s Seafood Selector, so stick with farmed Pacific or edible (a.k.a. European) oysters. Enjoy them on the half shell, or try these recipes:

Roasted Oysters with Shallots and Herbs
\r\n Oyster Chowder
\r\n Fresh Oysters with Champagne Vinaigrette

Kiwi

Kiwi -- the fruit, not the bird that\'s the national symbol of New Zealand -- is rich in vitamin C. One medium kiwi contains 70 mg of the nutrient and 46 calories.

The fruit is typically eaten raw, but you could always attempt to make New Zealand\'s national dessert, the Pavlova, which is often topped with kiwi.

Sardines

Sardines already score points for having low levels of contaminants and high levels of omega-3 fatty acids. But the little fish also give you 325 mg of calcium per 3 ounces.

Try this recipe for Sardine and Potato Salad with Romesco Sauce on even non-sardine lovers.

Organ Meats

Animal bits such as liver and giblets offer between 5.2 and 9.9 mg of iron, and 134 and 235 calories per three ounces.

Orange

Who doesn\'t want an injection of acidic orange when in need of a vitamin C boost? You\'re justified. One medium orange contains 70 mg of vitamin C and 62 calories.

If you prefer it in liquid form, 3/4 cup of orange juice contains 61-93 mg of vitamin C and 79-84 calories.

Milk

Soybeans

A half cup of cooked soybeans contains 4.4 mg of iron and 149 calories.

Add them to a salad or try one of these recipes:
\r\nFarm Stand Succotash
\r\nEdamame Lo Mein

Parents monitoring their children\'s health, as well as anyone concerned about intake of estrogen, should be aware that soy contains plant estrogens that may cause health problems in high doses.

Green Sweet Pepper

Green sweet peppers offer 60 mg of vitamin C per half cup, with only 15 calories. When cooked, the vegetable provides 51 mg of vitamin C.

Tofu

One half cup of firm tofu contains 253 mg of calcium and only 88 calories.

Try the versatile protein in these recipes:\r\n
\r\nEggplant and Zucchini Lasagna\r\n
\r\nSpicy Tofu and Asparagus Stir-Fry\r\n
\r\nLo Mein with Tofu, Snow Peas and Carrots\r\n
\r\nTofu Onion Dip\r\n
\r\nVegetable Stew Nicoise with Tofu\r\n
\r\nPortobello Mushroom with Spring Onion Tofu Stuffing and Quinoa\r\n
\r\nFarmers Market Potato Surprise\r\n
\r\nTurkey Sausage and Egg Strata\r\n
\r\nJapanese Spinach Soup\r\n
\r\nRice Noodle and Vegetable Stir-Fry

Pumpkin Seeds

Just in time for the season, an ounce of roasted pumpkin and squash seed kernels contain 4.2 mg of iron and 148 calories.

Try these recipes:
\r\n Baked Acorn Squash with Red Quinoa and Pumpkin Seed Stuffing
\r\n Pumpkin Seed Brittle

Vegetable Juice Cocktail

Drinking your vegetables provides plenty of nutrients, including a vitamin C punch (and, if your veggie juice is tomato-based, a healthy dose of lycopene, a disease-fighting phytonutrient). You\'ll get 50 mg of vitamin C and 34 calories in 3/4 cup of juice.

Sub vegetable juice cocktail for tomato juice in this recipe for Fire-Roasted Gazpacho.

Salmon

Pink salmon offers 181 mg of calcium per three ounces.

For the most sustainable salmon option, choose wild Alaskan salmon, which is both free of contaminants and fished sustainably, according to the Environmental Defense Fund\'s Seafood Selector.

Recipes:
\r\n Honey-Lime Wild Salmon \r\n
Red Chili-Rubbed Salmon \r\n
Salmon Pie \r\n
Teriyaki Salmon with Gingery Chard \r\n
Curried Stir-fry Salmon \r\n
Horseradish Crusted Wild Pacific Salmon
\r\n Toasted Sesame Wild Salmon \r\n
Wild Salmon with Ginger and Green Onions
Sesame Wild Salmon with Bok Choy

White Beans

White beans deliver 3.9 mg of iron and 153 calories per half cup.

\r\nA true superfood, white beans are also a top source of potassium.\r\n

\r\nRecipes:
\r\n Creamy Italian White Bean Soup \r\n
\r\n Escarole and White Bean Soup \r\n
\r\n Quinoa Salad with Roasted Asparagus and White Beans \r\n
\r\n Easy Minestrone

Grapefruit Juice

Grapefruit juice provides almost the same amount of vitamin C as green peppers: 3/4 cup has 50-70 mg vitamin C and 71-86 calories.

Molasses

One tablespoon of blackstrap molasses offers 3.5 mg of iron, 172 mg of calcium and 47 calories.

You can always make some gingerbread, or, for something different and seasonal, try these recipes:

Strawberries

Strawberries are full of fiber and antioxidants, including vitamin C. A half cup of strawberries contains 49 mg of the vitamin and 27 calories.

Lentils

Hearty lentils are delicious and nutritious: a half cup offers 3.3 mg of iron and 115 calories.

Brussels Sprouts

This veggie may not be the most kid-friendly choice, but it is a true superfood -- packed with both 48 mg of Vitamin C, 300 μg of Vitamin K and just 28 calories.

Recipes:\r\n
\r\nRoasted Brussels Sprouts, Baby Carrots and Pearl Onions
\r\nRoasted Brussels Sprouts with Chestnuts and Prunes

Collard Greens

A half cup of collard greens has 178 mg of calcium and 31 calories.

Spinach

Cooked spinach follows closely behind lentils. A half cup has 3.2 mg of iron and 21 calories.

These nutritious greens cook quickly and make an easy side dish.

Cantaloupe

One quarter of a medium cantaloupe has 47 mg of vitamin C and 51 calories.

Check out these bright ideas when in the mood for melon.