Dark chocolate is delicious but they also are high in heavy metals...so either buy ones that are heavy metal tested or reduce the amount you're ingesting..
I also went for dark chocolate (along with other things) but I have read that foods rich in polyphenols (and caffeine) affect absorption rates. Does anyone know more about this?
I have been vegan for seven years. Last year, I went to give blood and was turned down because my iron levels were a bit too high! When I was a meat eater, I was turned down for the opposite. Greens made the difference. 💜
Thank you for sharing @donnellallan, very interesting, I also had the same effect of having upper limit iron levels when followed plant based nutrition. As I child my hemoglobin was super low and I was struggling a lot. Thought I was alone in this. Great to know that healthy nutrition ensures our red blood cells are abundant and supply the needed oxygen to the cells 🤩
Same here! I used to have anemia when eating meat, and I ate a loooot!). Now, 3 years vegan and my iron has never been this high. Much higher than a lot of my meat-eating or vegetarian friends and family members.
@skymoni1582 ,and how many people would advise us to "go eat a steak" to get our iron up? Hopefully, the day will come when the go-to advice will be to consume a bowl of kale, right? 😊
thanks for doing this! as a woman who has been iron-deficient, instead of focusing on one or two high iron foods, i make it a point to combine - ie (dried) parsley, tahini,arugula, potatoes, chickpeas or tofu (and usually pumpkin seeds) go into whatever main course i eat most days - lentils go into my morning porridge - and i make a kick-ass iron-rich cookie (low sugar) with oats, tahini, blackstrap molasses, raisins, dates and ginger. so even if each food only has a modest amount, it adds up - and also contributes to diet diversity which we need for healthy microbiome!
@@Simnettnutrition yes! also - when i found out that parsley was such a good source, i bought a large bag of dried in bulk, and that makes it really easy to add to pretty much every savory dish. the flavor isn't as strong and the nutrients are high!
Cooked Teff is a really good source of iron. The grain is so freaking tiny that u can eat a lot of it. I either eat it as a porridge or I get some Ethiopian food with Injera (which is made from Teff)
As a vegan who became iron deficient I always felt so bad trying to explain to people that the reason I was deficient wasn't because I was vegan- it was because I wasn't eating a proper amount of food in general. I'm doing so much better now that I'm independent from my parents and have my own kitchen. Loved the tier list!
@@LordOfSweden Lol by actually eating enough food. When I was working with a doctor I took iron supplements, but after then it's just eating foods with iron.
Nettle is a great source of iron. Also, nettle tea as well. You can get it in the form of micro-greens, and it doesn't have oxalic acid, which spinach has.
Great finisher! Showing a simple vegan meal that gives you 100% of your iron needs! That is a slam dunk I can use for when people start pecking at me about my iron levels, just after I have batted away the protein question and followed up by asking THEM if they are getting enough vitamins and minerals in their diet. Hahahahahahahahaha! Canadian supermarkets look amazing in terms of variety, although expensive for sure. I live in Spain so hard to get a lot of stuff at ordinary small town supermarkets. To get kale, for instance I have to travel to find a French-owned hypermarket like Carrefour. I guess I need to start growing my own. I really have no excuses. Thanks Derek as ever for all your hard work. Your videos keep us all sane as we navigate daily through a horribly carnivorous world.
I laughed when you talking about blackstrap molasses. Well as a 70 year old, I remember having molasses with bread & butter. Truthfully, I have some in my fridge right now. I haven’t used it for quite a while, but my husband loves it and every once in a while he’ll dive in. Just wanting to share because of you I use tahini for my salads every day and never touch oils Thank you for all your information. Enjoy your videos again thank you.👍❤️🙂
Derek, as usual, awesome comprehensive presentation. I live over in Vancouver, 75, on chemo, and heart wonky from the cocktail. Send a kind thought to me, please. I've enjoyed your videos for the last year or so. You and Crystal can be completely hilarious without trying. Need your up beat input! And kitties! Kathy
Went in for an annual checkup and the Doctor was very surprised that I was not deficient in anything and was very shocked that he couldn't prescribe me any pills!! On the check in paperwork they ask if you are following any type of diet and of course I checked the box for plant based. He was very skeptical and couldn't understand why I was in such great health until he asked me what I was doing. Eating a variety of plant foods and even some vegan alternatives with moderate exercise can be a game changer get it??👈💚🌱💪✌️
16:23 It depends on the brand!!! 🤣 The organic blackstrap molasses you get at whole foods or the versions you get at farmer's markets are higher in calcium and iron than those you get in the baking aisle at Walmart. I'm talking about 10% differences. Also, through experimentation, I found that blackstrap molasses forms a savory trifecta with balsamic vinegar and tamari. Add alliums, miso, mushrooms, brown sugar, and parsley for the best vegan ramen base ever! 🤤
@@HillLeeHill Yes, definitely unsulphured, but I think that would be the default for most organic ones. Still check the different brands and the individual nutrition labels.
Thank you so much for all of this great info. A next one would be for protein. W are having a hard time getting enough as we get old. You did a fantastic job
You're dead-on about macro- and micronutrients in plant-based eating coming down to having a varied diet and making sure you eat enough. I've had many friends and coworkers throughout the years with this or that deficiency as vegetarians or vegans because they'd have an unhealthy relationship to food or otherwise have very restricted eating habits and portion sizes without concrete fitness or athletic performance goals. Food is what literally keeps you alive, folks, we have to eat! Might as well make your meals something you enjoy.
Yes, I spread my food throughout the day and never deny myself of anything. I don’t count my protein grams and don’t have to because I know that eating what I do provides, on average, all of the protein I need. If I start lifting weights, I add a daily smoothie using vegan organic “Garden of Life Meal” to a glass of Ripple or Forager plant based milk. Just those two ingredients provides an additional 28 grams of protein & micronutrients. All of this has become second nature, including my eating one each of every organic fruit or vegetable that I have in the house first each day. I also casually intermittently fast for a day here or there and the science all says this is amazing for you longterm. I grow my own organic greens at home using an inside 6-level Farmstand with glow rings and I’m about to add a second for more daily greens. I’m planning to put in potted organic fruit trees and covered raised beds of vegetables as soon as I move back to California. I hope people think about growing more of their own organic vegan food at home. It’s the best way to go for infinite reasons.
I know too many meat eaters deficient in iron, yet I've been vegan for over 9 years now and have healthy iron levels! Watching this video reminds me to stay in check :)
At 43 and perimenopause I now have a prescription for iron but it’s still great to know the best sources of iron so I can include more of them in my diet.
If you have heavy cycles, it's possible you suffer from adenomyosis. It's more common for perimenopausal women. Eating an antiinflammatory diet is very helpful to lessen symptoms!
That is awesome! I never realized that the tofu scramble i make in the mornings had so much iron between the tofu, black beans, kale, and hempseeds. Could you do a video about the best pre workout snacks to have? Maybe another tier video like this one?
These tier lists are great. Calcium (other than iodine, b12 and omega 3) is one of the few things vegans need to keep an eye on. Please make that one, I would like your viewpoint.
Just a fun Fact: If you would eat 1900 calories in green Salads you would get 152 mg of Iron And all the other nutrients apart from B12, D and Omega 6 in absolute insane amounts including 190 grams of protein 550% of calcium and 1400% of Vitamin C and 18-THOUSAND % of Vitamin K to just mention a few. 1900 calories would be 11 Kilograms of Salad
These types of videos are just genius.The Plant based information you provided via your channel Derek is truly incredible. I love you're channel, bro ❤
we add parsley to our smoothies (not the Italian flat leaf but the curly parsley). Every single day we have a smoothie bowl and the way we do it is to add handfuls packed down (in our Vitamix) of leafy greens: most often it's kale but we also use spinach, parsley, carrot tops, beet tops, etc. -- even Romaine if it's in danger of not being used. So that's just in our morning smoothie bowls. And those are just the leafy greens but sometimes I also add a handful of pumpkin seeds maybe once a week to our smoothies. We also add other vegetables from time to time such as zucchini, carrot, beet, etc. And yes, we actually DO add fruit to our smoothies. 😃
Vitamin C: I was surprised when I recently learned that kiwifruit is extraordinarily high in vitamin C, especially the golden variety (but even the green kiwifruit supplies more than the daily requirement), and how the C in kiwifruit is readily bioavailable. I use a vegetable peeler to remove the skin, an easy job. - Tabbouleh is the best way to eat parsley. Good tabbouleh is mostly parsley with a little bulghur plus the dressing.
Thank you for the video, very informative! I love how you show yourself making a high iron meal after. It helps me visualize what I can make at home. You should make a video on folate too lol
Thank you for your videoes and good work on promoting vegan life style! Regarding tihis video - what about fresh berries and raisins? I've always thought that they are high in iron content (and a lot of other good stuff) and that the iron is easy absorbed..
I would love to hear your opinion regarding alkaline and acidic foods and the effects of them on our health. Thanks you😊🌸 I always watch and enjoy your videos!
I like these tier videos. Good info in a nutshell and helps us make sensible choices. Moringa, which enjoyed its limelight for some time, is a great source of iron. The leaves(greens) contain 17.5gms of iron/100gms of dry weight. When cooked, they reduce in volume. The moringa fruit/vegetables are called drumsricks and are a great source of fiber. The moringa tree grows in the tropics and very easy to grow in your backyard. In colder places, they tend to die in winter but can be trimmed and brought back to life. (I live in the US and have 4 trees in my backyard)
I get 352% of the recommended daily allowance (RDA) for iron eating whole plant only foods. Here is a typical day's worth: Great Value Black Beans no Salt 12.4 mg 155% Pasta, Whole-Wheat, Dry 12.3 mg 154% Kale, Raw 1.8 mg 23% Bananas, Raw 1.2 mg 15% Carrots, Raw 0.3 mg 4% The black beans are 2 cans @ 15 ounces each. The whole wheat pasta is 12 ounces measured dry. I don't have to try to get iron but this information is readily available from cronometer which I use daily. It would be good for most people to use it if they want to eat healthy. It'll show glaring errors, such as too few calories or missing nutrients.
Great review. I also remembered reading apricots, especially dried Turkish apricots, were a good source of iron. So I looked it up. 2.8mg/100g. Not bad. Great snack. Actually part of the almond family too. FYI Don often cuts his tongue eating foods that are too dry. So we pour boiling water on almonds, let them sit a bit, then pop the skins off. Easier to chew bc softer and less bitter without skins. ~ Tracy
The “before” shot in the thumbnail had me rolling 😂 Love these videos man! Keep them coming. Maybe do fat sources next?! (I recognize you just did omega 3s so that might not work) Or carbohydrates might be an fun one given pretty much everything has carbs.
Also I think the white rice on cronometer is probably from enriched white rice? I just checked the rices I have and that’s the case for me. Also a touch of molasses is great on soy curls or in seitan for coloring!
I soak and lightly sprout pumpkin seeds and almonds… then dehydrate them dry. They become different to eat, digest and enjoy because they are crisper and more alive. Thanks for the info. Iron is one thing especially for vegans to take care of daily… in the correct ways. It’s probably one of the biggest reasons people might go back to a meat diet.
I eat my oatmeal raw, with a plant milk. I love the taste so it goes down really good. I have about 40g of raw oatmeal in my yogurt in the morning, but have lately been eating ~150-200g in the evening because I'm struggling to gain weight. Just now i noticed how that helps me overshoot my iron needs by so so much lol, thanks
This was very interesting. I love these video comparisons. thank you for making them. I did find it challenging w/the grams (tho I know others recommended this, so that;s fine); thought it was difficult to invision how much parsley I would actually eat to get what amt of actual iron. Still, amazingly done!!
I really enjoyed this video! Such helpful info presented in such an engaging and understandable way. I couldn't help but notice, as an iron-deficient woman, that when you made reference to rdi throughout the video, you only mentioned the rdi for men, despite mentioning at the start that women have higher rdi and are more likely to have iron deficiency. It seemed odd to default to talking about the half of the population that don't need the info as much! That's a small note though in the scheme of how much I appreciated the info, thanks for making this video 😊
Hi Derek, My name is Vi (rhymes with "pie"). I am a 67 year old woman and am anemic and do take an iron supplement, recommended by my hematologist. Love this video! Very educational and helpful. Thank you!
I had my blood tested after being vegan for 5 years and found my iron was really high...my doctor was really concerned and ran a blood test for hemochromotosis. I give blood every few months to keep it under control. If you cook spinach with high Vitamin C foods the iron is absorbed by your body better...
Thank you for being one of the few that says that you need vitamin C to absorb iron better. Especially with plant based food, because animal and plant based sources have a different type of iron, the animal being much more easily absorbed. Eating vitamin C helps absorb even the plant based ones. For those interested in biochemistry, animal products have haem iron (Fe2+) while plant based foods have non-haem iron (Fe3+). What is happening with vitamin C, is that it reduces Fe3+ to Fe2+. So while normally the body wouldn’t be able to absorb Fe3+, thanks to the vitamin C it is. Our body already converts some of it in Fe2+ thanks to the acids in our stomach (vitamin c also is an acid), but it’s not nearly enough
Lentils contain a large amount of ferritin-iron (up to 70%) which is absorbed through a separate ferritin port. Even phytic acid or tannins don't reduce the absorption of ferritin-iron. So lentils are for sure number 1
For me pumpkin seeds and dark chocolate would be in the A category. I love adding a generous sprinkle of pumpkin seeds onto my pancakes along with nut butter, berries, coconut yogurt and of course maple syrip. My daughter loves chocolate chips in her pancakes. Just a couple in each one and she is thrilled. Homemade treats like nut butter cups are a great way to get more dark chocolate or dates stuffed with nutbutter (almond 😉or peanut) and drizzled with melted chocolate. I also add hemp seeds to my cashews to soak when making sauces or dressing. Thank you for makimg these videos and sharing all this information. Do the almonds have to be whole or does almond butter count? Oh! I just remembered a favorite snack. Carrot sticks dipped in almond butter. Don't knock it til you've tried it. 😂
Hey, Derek! Thanks so much for making this :D One thing to ponder re: tahini is whether it's made from hulled seeds or non-hulled seeds? Hulled seed tahini is way less bitter and more palatable, but also less nutritious. Then again, people probably aren't going to be eating gallons of it, so I don't know how much difference that makes, in the end. I discovered this discrepancy when I was researching non-dairy food sources of calcium, BTW. Sesame seeds are normally listed as being a good source of calcium, but I had to dig a little deeper and it turns out that they are not really, without those bitter hulls. Blessings!
Loving these nutrition based videos. So informative. My husband and I are both vegan and learn so much from you. Have you/would you do a video on BCAAS/leucine and if there is a need to supplement this as vegans for muscle growth?
I recently found out that pasta made from Canadian or American wheat is usually fortified in Iron ( among other things ) so it can be a very cheap source of iron.
really cool video! i did enjoy the previous method of courting it per 100cals cause honesty, while eating 100g of lentils might be easy, i dont think i could stomach that much kale lol
I was wondering if you have any opinions on sea moss? Have you ever considered consuming that? Thank you for your amazing content you inspire me every time
I was curious about the iron in rice and a google search suggested white rice being fortified. Although I didn't find any iron nutrition information on my rice packets and google search provided conflicting info. This video has convinced me that lentils should be a bigger part of my weekly meals and good ideas to increase iron in meals for my kids.
I donate blood three times per year to keep my iron levels low for the purpose of blood viscosity, and hematocrit kevels. I enjoy eating plenty of greens. At age 70, my issue is having too much iron.
Excellent information! I'm happy to see that my favorite foods are on or near the top of the tier. Health care providers always seem surprised that my hemoglobin and hematocrit are so good because, ".......and you don't eat ANY meat??!"
I had this thought the other day - for those that are deficient in iron, what about a pea protein isolate? As far as I know, they're almost completely stripped of phytic acid. For someone rebuilding their iron stores it strikes me as an excellent source of iron. I cant find a study on it however!
![[TH] RNT vs SPG - VCT Ascension Pacific - Day 1](http://i.ytimg.com/vi/RUTkf8Detj8/mqdefault.jpg)
bar and a half of chocolate to get 11.9 milligrams of Iron? light work. ill never have to worry about my iron. ever.
Dark chocolate is delicious but they also are high in heavy metals...so either buy ones that are heavy metal tested or reduce the amount you're ingesting..
@@scienceislove2014 great point! i get a specialized purified and organic one for that very reason!
I also went for dark chocolate (along with other things) but I have read that foods rich in polyphenols (and caffeine) affect absorption rates. Does anyone know more about this?
I have been vegan for seven years. Last year, I went to give blood and was turned down because my iron levels were a bit too high! When I was a meat eater, I was turned down for the opposite. Greens made the difference. 💜
That happened to me. As a meat eater I was sometimes rejected as a blood donor. As a vegan I was never rejected for donation. Weird.
Awesome!
Thank you for sharing @donnellallan, very interesting, I also had the same effect of having upper limit iron levels when followed plant based nutrition. As I child my hemoglobin was super low and I was struggling a lot. Thought I was alone in this. Great to know that healthy nutrition ensures our red blood cells are abundant and supply the needed oxygen to the cells 🤩
Same here! I used to have anemia when eating meat, and I ate a loooot!). Now, 3 years vegan and my iron has never been this high. Much higher than a lot of my meat-eating or vegetarian friends and family members.
@skymoni1582 ,and how many people would advise us to "go eat a steak" to get our iron up? Hopefully, the day will come when the go-to advice will be to consume a bowl of kale, right? 😊
thanks for doing this! as a woman who has been iron-deficient, instead of focusing on one or two high iron foods, i make it a point to combine - ie (dried) parsley, tahini,arugula, potatoes, chickpeas or tofu (and usually pumpkin seeds) go into whatever main course i eat most days - lentils go into my morning porridge - and i make a kick-ass iron-rich cookie (low sugar) with oats, tahini, blackstrap molasses, raisins, dates and ginger. so even if each food only has a modest amount, it adds up - and also contributes to diet diversity which we need for healthy microbiome!
That's great! You're right, it all adds up!
@@Simnettnutrition yes! also - when i found out that parsley was such a good source, i bought a large bag of dried in bulk, and that makes it really easy to add to pretty much every savory dish. the flavor isn't as strong and the nutrients are high!
@claire4688 I like to finely chop a handful of parsley & put it onto my avocado toast & top it with slices of tomato...so delicious.
Woot 🎉
@@SimnettnutritionWhat about beets?
You have to try Tabbouleh, the best salad, it will change your opinion on parsley being simply a herb to sprinkle dishes with...
I have had it before and love it! I should make it..
@@Simnettnutrition I went shopping today with the idea of making it, and I forgot to buy parsley🙃
Cooked Teff is a really good source of iron. The grain is so freaking tiny that u can eat a lot of it. I either eat it as a porridge or I get some Ethiopian food with Injera (which is made from Teff)
As a vegan who became iron deficient I always felt so bad trying to explain to people that the reason I was deficient wasn't because I was vegan- it was because I wasn't eating a proper amount of food in general. I'm doing so much better now that I'm independent from my parents and have my own kitchen. Loved the tier list!
Sending a hug ❤️
How did you get it up then?
@@LordOfSweden Lol by actually eating enough food. When I was working with a doctor I took iron supplements, but after then it's just eating foods with iron.
Nettle is a great source of iron. Also, nettle tea as well.
You can get it in the form of micro-greens, and it doesn't have oxalic acid, which spinach has.
Great finisher! Showing a simple vegan meal that gives you 100% of your iron needs! That is a slam dunk I can use for when people start pecking at me about my iron levels, just after I have batted away the protein question and followed up by asking THEM if they are getting enough vitamins and minerals in their diet. Hahahahahahahahaha! Canadian supermarkets look amazing in terms of variety, although expensive for sure. I live in Spain so hard to get a lot of stuff at ordinary small town supermarkets. To get kale, for instance I have to travel to find a French-owned hypermarket like Carrefour. I guess I need to start growing my own. I really have no excuses. Thanks Derek as ever for all your hard work. Your videos keep us all sane as we navigate daily through a horribly carnivorous world.
Quite a comprehensive list! Apparently dried apricots are also pretty good source of iron, as well as raisins.
Yeah they are so many foods with some iron in them, dried fruits for sure! I had to keep the list somewhat short so the video wasn't an hour long haha
@@Simnettnutrition absolutely😄
I had no idea about dried apricots - thanks!!
I laughed when you talking about blackstrap molasses. Well as a 70 year old, I remember having molasses with bread & butter. Truthfully, I have some in my fridge right now. I haven’t used it for quite a while, but my husband loves it and every once in a while he’ll dive in. Just wanting to share because of you I use tahini for my salads every day and never touch oils Thank you for all your information. Enjoy your videos again thank you.👍❤️🙂
This particular series is S tier
I don’t feel like this video is getting enough hype. These type of videos are so helpful!
Wheatgrass powder, 2mg in 1tsp. Barley grass juice powder, 1.76mg in 1tsp. Easily added to smoothies.
I use barley grass most days as well. Very alkaline.
@@vegangreatlifeme too!!!
+moringa 4mg per 10g
Derek, as usual, awesome comprehensive presentation. I live over in Vancouver, 75, on chemo, and heart wonky from the cocktail. Send a kind thought to me, please. I've enjoyed your videos for the last year or so. You and Crystal can be completely hilarious without trying. Need your up beat input! And kitties! Kathy
Sending you lots of love! Thanks for watching :)
💞
Went in for an annual checkup and the Doctor was very surprised that I was not deficient in anything and was very shocked that he couldn't prescribe me any pills!! On the check in paperwork they ask if you are following any type of diet and of course I checked the box for plant based. He was very skeptical and couldn't understand why I was in such great health until he asked me what I was doing. Eating a variety of plant foods and even some vegan alternatives with moderate exercise can be a game changer get it??👈💚🌱💪✌️
Doctors aren’t nutritionists. Don’t ask their non expert opinions of foods and nutrition.
Recently went vegan and all of your videos have been super helpful, thank you!
You're welcome! Thanks for watching :)
16:23 It depends on the brand!!! 🤣 The organic blackstrap molasses you get at whole foods or the versions you get at farmer's markets are higher in calcium and iron than those you get in the baking aisle at Walmart. I'm talking about 10% differences. Also, through experimentation, I found that blackstrap molasses forms a savory trifecta with balsamic vinegar and tamari. Add alliums, miso, mushrooms, brown sugar, and parsley for the best vegan ramen base ever! 🤤
From what I've heard, it should be unsulphured.
@@HillLeeHill Yes, definitely unsulphured, but I think that would be the default for most organic ones. Still check the different brands and the individual nutrition labels.
Thank you so much for all of this great info. A next one would be for protein. W are having a hard time getting enough as we get old. You did a fantastic job
He did one on protein! should be easy to find.
So happy you are reviewing this! Just recently found out my lab values are low.
Thank you, Derek! Exactly what I needed after blood test showing low iron... practical info I can use! You are the best!
Thank you, Derek. It's perfect timing for me as my blood work shows I need more iron ❤
Same & this is WAY clearer info than all else! Thanks to Derek!
One of the smartest I have ever done is subscribing to your channel.
Hey thanks, I'm happy you're here.
You're dead-on about macro- and micronutrients in plant-based eating coming down to having a varied diet and making sure you eat enough. I've had many friends and coworkers throughout the years with this or that deficiency as vegetarians or vegans because they'd have an unhealthy relationship to food or otherwise have very restricted eating habits and portion sizes without concrete fitness or athletic performance goals. Food is what literally keeps you alive, folks, we have to eat! Might as well make your meals something you enjoy.
Yes, I spread my food throughout the day and never deny myself of anything. I don’t count my protein grams and don’t have to because I know that eating what I do provides, on average, all of the protein I need. If I start lifting weights, I add a daily smoothie using vegan organic “Garden of Life Meal” to a glass of Ripple or Forager plant based milk. Just those two ingredients provides an additional 28 grams of protein & micronutrients. All of this has become second nature, including my eating one each of every organic fruit or vegetable that I have in the house first each day. I also casually intermittently fast for a day here or there and the science all says this is amazing for you longterm. I grow my own organic greens at home using an inside 6-level Farmstand with glow rings and I’m about to add a second for more daily greens. I’m planning to put in potted organic fruit trees and covered raised beds of vegetables as soon as I move back to California. I hope people think about growing more of their own organic vegan food at home. It’s the best way to go for infinite reasons.
Agreed!
I know too many meat eaters deficient in iron, yet I've been vegan for over 9 years now and have healthy iron levels!
Watching this video reminds me to stay in check :)
At 43 and perimenopause I now have a prescription for iron but it’s still great to know the best sources of iron so I can include more of them in my diet.
If you have heavy cycles, it's possible you suffer from adenomyosis. It's more common for perimenopausal women. Eating an antiinflammatory diet is very helpful to lessen symptoms!
Thanks, man, even before I started eating a plant-based diet I had chronic, sub-clinical anaemia. I appreciate you folks' work.
That is awesome! I never realized that the tofu scramble i make in the mornings had so much iron between the tofu, black beans, kale, and hempseeds. Could you do a video about the best pre workout snacks to have? Maybe another tier video like this one?
Thanks! I'd be interested in seeing a video like this for B12. 🙏
Thank you Derek. I love this series. It's really what I need.
These tier lists are great. Calcium (other than iodine, b12 and omega 3) is one of the few things vegans need to keep an eye on. Please make that one, I would like your viewpoint.
Just a fun Fact:
If you would eat 1900 calories in green Salads you would get 152 mg of Iron
And all the other nutrients apart from B12, D and Omega 6 in absolute insane amounts including 190 grams of protein 550% of calcium and 1400% of Vitamin C and 18-THOUSAND % of Vitamin K to just mention a few.
1900 calories would be 11 Kilograms of Salad
1900 calories in a green salas is a forest worth of veg!!
sweet non-heme iron which absorbed at around 5%
@@KK-lg8uz and that is only one advantage of plants.
@@xperience-evolution poor bioavailability is an advantage.. advantage over what? What are the other advantages?
@@xperience-evolution still waiting
These types of videos are just genius.The Plant based information you provided via your channel Derek is truly incredible.
I love you're channel, bro ❤
Love love love this video series!!! Would love a video on potassium!!
I'm not a vegan but like your content for purpose of adding more plants to my diet!!
Great video. Good to see you are coming to the campout this year xx
Yeah we are, and we can't wait! It's going to be so fun.
we add parsley to our smoothies (not the Italian flat leaf but the curly parsley). Every single day we have a smoothie bowl and the way we do it is to add handfuls packed down (in our Vitamix) of leafy greens: most often it's kale but we also use spinach, parsley, carrot tops, beet tops, etc. -- even Romaine if it's in danger of not being used. So that's just in our morning smoothie bowls. And those are just the leafy greens but sometimes I also add a handful of pumpkin seeds maybe once a week to our smoothies. We also add other vegetables from time to time such as zucchini, carrot, beet, etc. And yes, we actually DO add fruit to our smoothies. 😃
So happy to have found this video, thank you Derek!!
Please do one of these tier lists for calcium! I subscribed after watching your protein and omega 3 tier lists
Well done with this video. 👏👏👏. Thanks for all your hard work in providing this info!🙏🏻🙏🏻🙏🏻😊😊😊
always love your videos, Derek! Thank you.
Always appreciate your videos! Thank you! 😊
Glad you like them! Thanks for watching :D
This was so helpful as I’m semi-new to wfpb vegan and have battled with anemia. Subscribed 👍
Vitamin C: I was surprised when I recently learned that kiwifruit is extraordinarily high in vitamin C, especially the golden variety (but even the green kiwifruit supplies more than the daily requirement), and how the C in kiwifruit is readily bioavailable. I use a vegetable peeler to remove the skin, an easy job. - Tabbouleh is the best way to eat parsley. Good tabbouleh is mostly parsley with a little bulghur plus the dressing.
I eat the whole kiwi, skin and all! 😊 It is a bit of an acquired taste, or texture lol but it has a great amount of fiber!
This is great thanks! I read that hearts of palm also has a lot of iron. What would you rate that?
Also, I'd love a video like this on calcuim next!
I looked it up and they have approx 3.1 mg/100g.. so not bad considering that's like 30 cals worth of food!
New to your channel and love it. At 72 am eating more this way. Love your ideas and charts.
Thank you for the video, very informative! I love how you show yourself making a high iron meal after. It helps me visualize what I can make at home. You should make a video on folate too lol
I am ready to learn my amazing friend now that I am back on my healing journey ❤
Thank you for your videoes and good work on promoting vegan life style! Regarding tihis video - what about fresh berries and raisins? I've always thought that they are high in iron content (and a lot of other good stuff) and that the iron is easy absorbed..
I would love to hear your opinion regarding alkaline and acidic foods and the effects of them on our health. Thanks you😊🌸 I always watch and enjoy your videos!
I like these tier videos. Good info in a nutshell and helps us make sensible choices.
Moringa, which enjoyed its limelight for some time, is a great source of iron. The leaves(greens) contain 17.5gms of iron/100gms of dry weight. When cooked, they reduce in volume.
The moringa fruit/vegetables are called drumsricks and are a great source of fiber.
The moringa tree grows in the tropics and very easy to grow in your backyard. In colder places, they tend to die in winter but can be trimmed and brought back to life. (I live in the US and have 4 trees in my backyard)
Derek ! I think the white rice has more iron because it’s usually fortified with nutrients
Ohhh interesting! I'll have to look into that more.
Thank you Derek! 🙏 You are amazing 👍
I get 352% of the recommended daily allowance (RDA) for iron eating whole plant only foods. Here is a typical day's worth:
Great Value Black Beans no Salt 12.4 mg 155%
Pasta, Whole-Wheat, Dry 12.3 mg 154%
Kale, Raw 1.8 mg 23%
Bananas, Raw 1.2 mg 15%
Carrots, Raw 0.3 mg 4%
The black beans are 2 cans @ 15 ounces each. The whole wheat pasta is 12 ounces measured dry.
I don't have to try to get iron but this information is readily available from cronometer which I use daily. It would be good for most people to use it if they want to eat healthy. It'll show glaring errors, such as too few calories or missing nutrients.
Thanks for sharing!
Thanks! Just recently diagnosed with low iron. I am taking a supplement but just today was wondering about foods. Perfect timing 😃
Great timing. Our GP had both of us start taking iron supplements this year. We aren’t “low”, but we are both at the bottom end of acceptable.
THIS!!!
Great video! Waiting for a Fiber tier list 🙏🏼
Great review. I also remembered reading apricots, especially dried Turkish apricots, were a good source of iron. So I looked it up. 2.8mg/100g. Not bad. Great snack. Actually part of the almond family too.
FYI Don often cuts his tongue eating foods that are too dry. So we pour boiling water on almonds, let them sit a bit, then pop the skins off. Easier to chew bc softer and less bitter without skins. ~ Tracy
The “before” shot in the thumbnail had me rolling 😂
Love these videos man! Keep them coming. Maybe do fat sources next?! (I recognize you just did omega 3s so that might not work) Or carbohydrates might be an fun one given pretty much everything has carbs.
haha thank you!
Also I think the white rice on cronometer is probably from enriched white rice? I just checked the rices I have and that’s the case for me.
Also a touch of molasses is great on soy curls or in seitan for coloring!
haha me too!!
I absolutely love tabouleh so I'm definitely getting my parsley. 😊
I soak and lightly sprout pumpkin seeds and almonds… then dehydrate them dry. They become different to eat, digest and enjoy because they are crisper and more alive.
Thanks for the info. Iron is one thing especially for vegans to take care of daily… in the correct ways. It’s probably one of the biggest reasons people might go back to a meat diet.
I eat my oatmeal raw, with a plant milk. I love the taste so it goes down really good. I have about 40g of raw oatmeal in my yogurt in the morning, but have lately been eating ~150-200g in the evening because I'm struggling to gain weight.
Just now i noticed how that helps me overshoot my iron needs by so so much lol, thanks
oatmeal is awesome, glad you are enjoying it so much! It's so versatile :D
This was very interesting. I love these video comparisons. thank you for making them. I did find it challenging w/the grams (tho I know others recommended this, so that;s fine); thought it was difficult to invision how much parsley I would actually eat to get what amt of actual iron. Still, amazingly done!!
1/2 cup of Grape Nuts cereal has 16.2 mg of iron. I usually try to either eat an orange or put one in my green smoothie. Also as usual, great video!!
Really helpful, thanks a lot!
Really needed this. Thank you!
I really enjoyed this video! Such helpful info presented in such an engaging and understandable way. I couldn't help but notice, as an iron-deficient woman, that when you made reference to rdi throughout the video, you only mentioned the rdi for men, despite mentioning at the start that women have higher rdi and are more likely to have iron deficiency. It seemed odd to default to talking about the half of the population that don't need the info as much! That's a small note though in the scheme of how much I appreciated the info, thanks for making this video 😊
Was literally going to ask for this!!!! I need it. It’s why I haven’t quit meat….. because I have issues with low iron
The channel Plant Chompers did a fantastic video on iron absorption, and meat is actually not the best source of iron!
THIS! This is the kinda stuff I've been looking for. Thank you 👍👍👍
You're welcome!
Love these types of videos! Thank you so much Derek!
Soaked pumpkin seeds blended up make a really good omelette or scramble! Thanks for the video as always ❤
Thank you so so much for doing my request! You have no idea how much I appreciate it. Thank you, this is really helpful ♥
You're so welcome!
This one will help me on my life journey
Derek, 1.7 cups of parsley? Easy! Just add it to your morning smoothie together with any other greens like spinach or kale. Yummy 🤤
haha I have done that before and do enjoy it! Same with cilantro!
Yep Cilantro is my favorite as it is yours 😊@@Simnettnutrition
I read that cooked Spinach is higher in iron than uncooked.
Dr. Klapper said that to make your greens have a higher absorption rate - add citrus to it
Brilliant thanks Derek. I am iron deficient due to a gastric bypass & on supplements but as a WFPB eater, I focus heavily upon these foods.
I always have my pumpkin seeds in my smoothies. They taste like nuts when you mix them with something with vanilla flavor. You could try this!
Hi Derek, My name is Vi (rhymes with "pie"). I am a 67 year old woman and am anemic and do take an iron supplement, recommended by my hematologist. Love this video! Very educational and helpful. Thank you!
Do one with sources of antioxidants!
I had my blood tested after being vegan for 5 years and found my iron was really high...my doctor was really concerned and ran a blood test for hemochromotosis. I give blood every few months to keep it under control. If you cook spinach with high Vitamin C foods the iron is absorbed by your body better...
Thanks Derek and Crystal for this very helpful video as I am low in iron.
Thank you for being one of the few that says that you need vitamin C to absorb iron better. Especially with plant based food, because animal and plant based sources have a different type of iron, the animal being much more easily absorbed. Eating vitamin C helps absorb even the plant based ones.
For those interested in biochemistry, animal products have haem iron (Fe2+) while plant based foods have non-haem iron (Fe3+). What is happening with vitamin C, is that it reduces Fe3+ to Fe2+. So while normally the body wouldn’t be able to absorb Fe3+, thanks to the vitamin C it is. Our body already converts some of it in Fe2+ thanks to the acids in our stomach (vitamin c also is an acid), but it’s not nearly enough
Lentils contain a large amount of ferritin-iron (up to 70%) which is absorbed through a separate ferritin port. Even phytic acid or tannins don't reduce the absorption of ferritin-iron. So lentils are for sure number 1
I love these videos! So informative❤
For me pumpkin seeds and dark chocolate would be in the A category. I love adding a generous sprinkle of pumpkin seeds onto my pancakes along with nut butter, berries, coconut yogurt and of course maple syrip. My daughter loves chocolate chips in her pancakes. Just a couple in each one and she is thrilled. Homemade treats like nut butter cups are a great way to get more dark chocolate or dates stuffed with nutbutter (almond 😉or peanut) and drizzled with melted chocolate. I also add hemp seeds to my cashews to soak when making sauces or dressing. Thank you for makimg these videos and sharing all this information. Do the almonds have to be whole or does almond butter count? Oh! I just remembered a favorite snack. Carrot sticks dipped in almond butter. Don't knock it til you've tried it. 😂
Hey, Derek! Thanks so much for making this :D One thing to ponder re: tahini is whether it's made from hulled seeds or non-hulled seeds? Hulled seed tahini is way less bitter and more palatable, but also less nutritious. Then again, people probably aren't going to be eating gallons of it, so I don't know how much difference that makes, in the end. I discovered this discrepancy when I was researching non-dairy food sources of calcium, BTW. Sesame seeds are normally listed as being a good source of calcium, but I had to dig a little deeper and it turns out that they are not really, without those bitter hulls. Blessings!
This info is so helpful. Thank you for taking the time to research these and share.
Loving these nutrition based videos. So informative. My husband and I are both vegan and learn so much from you. Have you/would you do a video on BCAAS/leucine and if there is a need to supplement this as vegans for muscle growth?
Great Video!
Thank you so very much as always I always learn a lot and try
follow your recommendations. I love all your videos and appreciate it so very much.❤❤❤🙏
I recently found out that pasta made from Canadian or American wheat is usually fortified in Iron ( among other things ) so it can be a very cheap source of iron.
really cool video! i did enjoy the previous method of courting it per 100cals cause honesty, while eating 100g of lentils might be easy, i dont think i could stomach that much kale lol
Excellent video. Learned a lot and…. yum on that last meal you made. Thanks.
I was wondering if you have any opinions on sea moss? Have you ever considered consuming that?
Thank you for your amazing content you inspire me every time
I love it when it's foods I'm already eating 😋 Great video 🎉
I was curious about the iron in rice and a google search suggested white rice being fortified. Although I didn't find any iron nutrition information on my rice packets and google search provided conflicting info. This video has convinced me that lentils should be a bigger part of my weekly meals and good ideas to increase iron in meals for my kids.
I donate blood three times per year to keep my iron levels low for the purpose of blood viscosity, and hematocrit kevels. I enjoy eating plenty of greens. At age 70, my issue is having too much iron.
Another fab video 🤩
Excellent information! I'm happy to see that my favorite foods are on or near the top of the tier. Health care providers always seem surprised that my hemoglobin and hematocrit are so good because, ".......and you don't eat ANY meat??!"
I had this thought the other day - for those that are deficient in iron, what about a pea protein isolate? As far as I know, they're almost completely stripped of phytic acid. For someone rebuilding their iron stores it strikes me as an excellent source of iron. I cant find a study on it however!
Great idea for the tier list.