EASY Vegan Sweet Potato “Nachos” and How Excess Iron Can Interfere with Zinc Absorption

Why is it important to balance your intake of iron, zinc, and copper? Find out while you make a 5 minute sauce and roast some sweet potato for a fast meal.

FAST Vegan Sweet Potato Nachos

Increase your zinc intake with this creamy dairy free cheese sauce and make some nachos with sweet potatoes in a few minutes. This dinner could not be faster and is high in zinc from the cashews.

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Prep Time 5 minutes mins

Cook Time 30 minutes mins

Total Active Work Time 10 minutes mins

Course Appetizer, Main Course

Servings 4

Equipment

• blender

Ingredients

  

• 1 1/2 c cashews
• 1 1/2 c hot water
• 1/2 t dried oregano
• 1 t mole paste
• 1 t unmilled sea salt

Notes

Blend all ingredients in a blender.

Bake at 350 F your vegetables or sweet potato fries in coconut oil. Flip after 15 minutes and bake another 10-20 minutes.

Use sauce on top of your sweet potato fries or slices and top with anything else you desire. A fun serving option is on roasted baby carrots.

The flavor is makes me think of Mexican French onion dip. Of course you could add some shallots or dried onion powder to give it a bigger punch. You can also completely omit the mole and use 1/2 t chili powder. Add lime or lemon juice for a bit more tang if you are using chili powder.

Why it is vital to have balanced intake of zinc, iron, and copper.

Zinc, iron, and copper play important physiological roles that often intersect with one another (Grzeszczak, 2020). These essential nutrients can sometimes interfere with each other’s absorption. For instance, copper and zinc compete for absorption in the body, and the underlying mechanisms are intricate. When optimal ratios are not maintained, adverse effects on pregnancy outcomes can occur (Grzeszczak, 2020). The same effect occurs in regular physiology. Additionally, for all people, zinc and iron can engage in competitive interactions during intestinal absorption, although this typically becomes significant when the iron intake significantly exceeds that of zinc, often in ratios like 2:1 or 3:1 (Iron:Zinc) (Grzeszczak, 2020 #292).

Zinc, Vitamin D, and Calcium

Zinc also interacts with vitamin D and calcium and affects their functionality or uptake, respectively. This shows how the body operates in a concerted mechanism and if you are lacking one nutrient this can have a functional effect on others.

References

Grzeszczak, K., et al. (2020). “The role of Fe, Zn, and Cu in pregnancy.” Biomolecules 10(8): 1176.