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  FORUM:   Veg'n Food, Products, Nutrition & Cooking
TOPIC:   Sources of iron 


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BATAND
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9/23/12 12:26 A

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First post...

I have two suggestions.

1) Eating a source of Vitamin C increases your body's ability to absorb the iron. Strawberries on your spinach salad, a bit of mango in a tahini dressing, etc.

2) Oh She Glows published a fantastic high-iron (and high-fiber) smoothie recipe. In the summer I use cantaloupe rather than the banana for the extra Vitamin C. It's far better than a spoonful of molasses:
ohsheglows.com/2011/09/01/iron-woman-ginge
rbread-smoothie/


Edited by: BATAND at: 9/23/2012 (00:27)

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PHILLYSKYLINE
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8/22/12 7:33 A

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I honestly can't stomach the blackstrap molasses every day! Tahini yes, I bought a bunch of sesame seeds and made a fresh batch, but had some trouble finding ways to fit it into my diet every day. I guess I need to be more creative and also think of this as being as important as taking a pill or supplement, and just suck it up!

Eat food. Not too much. Mostly plants. --Michael Pollan, In Defense of Food


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VEGFROG
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8/21/12 9:49 P

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Did you try the blackstrap molasses and tahini???
Works for me.......


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PHILLYSKYLINE
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8/21/12 9:17 A

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Well, I'm still struggling to meet my iron intake requirement--or even HALF of it--on some days. I've had kale, swiss chard, or spinach most days, I put sesame seeds on everything, and I cook with tons of fresh herbs ever day (basil, oregano, cilantro, whatever looks good in the garden). This is kind of tough!

Eat food. Not too much. Mostly plants. --Michael Pollan, In Defense of Food


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COACH_NICOLE
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8/15/12 3:48 P

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I do as much cooking as possible in a cast iron skillet, which adds iron to your foods, especially if the foods are acidic. I don't have a number on just how much, but I remember researching that fact a couple years ago and discovering that it's a pretty significant amount that gets added when you cook--and it adds it to foods that don't even contain iron, which is a nice bonus.

Hope that helps!

Nicole



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LE7_1234
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8/5/12 12:40 A

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Congratulations, PhillySkyline!

Lisa

"We cannot do everything at once, but we can do something at once.

- Calvin Coolidge, American president

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SWEETMAGNOLIA2
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8/4/12 7:01 P

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Thanks for sharing about tahini. Will be putting it on my shopping list again.

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PHILLYSKYLINE
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8/4/12 3:47 P

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I've now hit my iron requirements 4 days in the last 7, and I came close another day, so that's definitely an improvement!

Eat food. Not too much. Mostly plants. --Michael Pollan, In Defense of Food


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VEGFROG
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8/4/12 1:52 P

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I forgot - the tahini dressing also calls for soy sauce.
I would add any fresh, chopped herbs, especially
cilantro, parsley, emoticon



VEGFROG
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8/4/12 11:47 A

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Tahini is a great idea! I used to make a salad dressing with tahini, garlic
and lemon juice. It is wonderful on pasta, rice, salads, potatoes.
Okay, I admit I stopped making it because I'm the only one in the
household who ate it. Thanks for the reminder. I'm going to start
making it again - for myself!

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PHILLYSKYLINE
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8/4/12 8:19 A

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Great idea. Thanks! I like tahini sauce and am sure I can find a good way to use it.

Eat food. Not too much. Mostly plants. --Michael Pollan, In Defense of Food


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LE7_1234
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8/4/12 7:51 A

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I eat a lot of sesame paste (tahini). 17% RDA of iron, plus lots of other nutrients. And it tastes good. :-)

nutritiondata.self.com/facts/nut-and-seed-
products/3144/2


I can really feel the difference in my energy levels if I don't have it.

It's hard to eat as is--but if you mix it roughly 1 to 1 with water and/or lemon juice, it makes a paste that's great for spreading or dipping. Increase the liquid just a little more and it's a great dressing.

Lisa

"We cannot do everything at once, but we can do something at once.

- Calvin Coolidge, American president

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DS9KIE
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8/3/12 5:34 P

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great info

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LIVINHEALTHY9
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8/2/12 7:18 P

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Thanks for the info Vegfrog

Jackie
Northern Ky.


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VEGFROG
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8/2/12 4:08 P

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For the person wanting the nutritional make-up of blackstrap
molasses: it has 20% of your daily requirement of iron.
It is also a very good source of some other important nutrients
including manganese, copper, potassium, magnesium, selenium,
B-6 and calcium. Most importantly - you must make sure the
label shows blackstrap molasses. There are other kinds of molasses,
but they are not as high in iron as blackstrap. Recently I've been
using Plantation brand, which is also available organic. I sometimes
have trouble finding it at grocery stores, but I never have a problem
finding it on a shelf at Sunflowers or Vitamin Cottage.


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SWEETMAGNOLIA2
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8/2/12 3:29 P

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I'm going to try the molasses/ water routine in the morning instead of coffee. Thanks!

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SUNNYWBL
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8/2/12 3:21 P

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What's the Nutritional Info look like on the Blackstrap Molasses?

Sunny from White Bear Lake, MN

When it is cloudy and dark, I shall remain Sunny! ( at least during long daylight hours!)

Consult not your fears but your hopes and your dreams. Think not about your frustrations but about your unfulfilled potential. Concern yourself not with what you tried and failed but what it is still possible for you to do ..........Pope John XXII


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PHILLYSKYLINE
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8/2/12 11:20 A

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Thanks, this is great info! I hadn't thought of black strap molasses. I'll pick some up and see where I can work it into my diet. I definitely should be on a supplement too, but prefer to try to get as many nutrients from food as possible, since they absorb better/are more effective that way.

And thanks for being a blood donor, too. I wish I could, but I have Factor V Leiden, a hereditary blood clotting disorder, so I don't think anyone would want my blood ;) It's an important service though.

Eat food. Not too much. Mostly plants. --Michael Pollan, In Defense of Food


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VEGFROG
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8/2/12 9:45 A

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I'm a regular (once a month) platelets donor at my local
blood bank. It's not the kind that pays people. It's my way
of giving back to the community even if I don't have a lot of
money to donate to a cause. My major iron source is
blackstrap molasses. You can find it in baking/cooking
sections or in the pancake syrup sections of most grocery
stores. I take a heaping tablespoonful, usually right out of
the bottle, then drink a cup of water. Make sure its blackstrap
molasses, as it has 20% of your daily requirement .
Blackstrap molasses also is a very good source of some
other important nutrients including manganese, copper,
potassium, magnesium, selenium, B-6 and calcium.
I also take a vegan iron supplement, VegLife vegan iron.
It has 25 mg. iron, vitamin C, folate, and B-12. The other
ingredients are to support maximum absorption.

Be aware that certain foods and beverages "cancel out"
iron in your system. For example, coffee, tea and dairy foods
will all have this effect. If you want to have a meal with dairy
in it, don't have iron-rich food sources in your meal. Have a
separate meal with iron-rich foods: eggs, black beans, legumes,
raisins. Don't have a cup of coffee, glass of milk, or tea with
the meal. But - as you mentioned in your message, try to get a
lot of vitamin C rich foods at the same time.

Now that I regularly take blackstrap molasses first thing in the
morning with a "water chaser", I don't seem to need caffeine
as I had in the past. For a very long time I remember reading
and hearing that caffeinated beverages actually make a person
"crash", after a while, but I didn't understand why. Now - I know
it's because when the body relies on caffeine for "energy"
you're depleting an important nutrient, iron.

Try loading your meals with iron-rich foods and nutrients that
support absorption, like barbecue baked beans (using molasses
for the barbecue sauce) or a dairy-free bean and veggie burrito.






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PHILLYSKYLINE
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8/2/12 8:48 A

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After a week and a half of stepping up my workouts and eating within a ~1600-1900 calorie range, I completely crashed yesterday. I got home from my bike commute from the office and collapsed on the couch. I was so tired I got into bed before 8pm. This full-body exhaustion is usually the result of my low thyroid function (I've been on synthroid for 8 years), but I just had my levels tested last month and everything was normal.

However, I've been anemic in the past and I noticed from tracking my food that I'm not getting enough iron or B-12. B vitamins are easy enough--I'll increase my dairy consumption and sprinkle nutritional yeast on everything. But iron...even eating 4 cups of fresh spinach with orange slices (vitamin C increases iron absorption), 1/2 cup of black beans, and an egg one day this week, I didn't meet my daily requirement. I know soy is a good source, but due to interactions with my thyroid meds, I try not to eat too much soy.

What are some other good sources? I don't eat fish, I don't drink milk, I rarely eat eggs, and I'm allergic to mushrooms, but I do enjoy cheese, beans, nuts, seeds, etc. Any ideas to increase my daily iron intake?

Eat food. Not too much. Mostly plants. --Michael Pollan, In Defense of Food


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