I did my test and it was a 5, my Dr. thought I would have been a 6 or 7 at the time. I was worse. I loaded up on our local spinach in Trinidad, lentils, pak choi and other dark green leafy vegies along with other iron enriched foods, No meat and in one month I moved from a 5 to a 9. I am almost there. So don't let people tell you that you need meat to stabilize your iron. Great video
I was just about to say the same when I saw your comment. A lot of people have no idea that you need to combine certain foods with others in order to increase absorption. Maybe you could do a video on vitamin/mineral combinations?
@@Meechka THANK U 4 REMINDING US. CUZ ITS SOO TRU! 4.85 to 5.10...horrible IF SOMEONE DOESN'T EVEN KNOW WHAT ACIDITY IS IN RELATION TO THE BODY N HEALTH WHY WUD THEY EVEN COMMENT. SORRY U HAD TO DEAL WITH IGNORANCE HERE
Another great source of iron is a cast iron skillet. I wal always anemic and my doctor told me that anemia is a modern ailment. He said to buy a cast iron skillet and cook in it at least 3 times a week. It took about 3 months before I was no longer anemic. I haven't been anemic in about 6 years.
Also, something very important is *Vitamin C* , because it *increases Iron absorption* !!! Foods rich in iron with a glass of lemonade are the key to overcome anemia. Also dont rely that much on *legumes* (or *tofu* since it comes from the soy legume) as your iron source because they contain *phytic acid* that *blocks Iron absorption* , so you dont end up getting that much from it.
yes and this makes it VERY tricky to get enough iron from plants alone. Some people don't do well without some form of heme-iron at least from time to time.
I've seen that lemonade doesn't have much vitamin c at all unless it it's specifically added. It's better to just have some microwave broccoli. When raw, broccoli has more vitamin c than a lemon or orange. When microwaved, broccoli is comparable to fresh oranges and lemons.
Vitamin C supports the iron absorption, so try to incorporate it whenever you eat a meal high in iron like a lemon dressing or some fruit in your salad
Tahini can be used for sweeter foods as well! You can make overnight oats with oats, chia seeds, almond milk, cinnamon, cardamom, a spoon of tahini and a chopped up date! Serve with raspberries and cocoa nibs and enjoy your delicious breakfast :)
With the Greens you have to remember they contain oxalate which effects how your body absorbs Iron and Calcium so make sure you take in another source of those nutrients in addition to the Spinach.
Probably going to make a sandwich packed with green veggies for lunch tomorrow! Kale, Lettuce, spinach etc! I’m so lucky i’m a vegan that’s always been a fan of veggies and fruits!
Cook on cast iron. You can actually get iron that way, which seems wrong but is true. I have to supplement regardless though, have always struggled with retaining it no matter what or how I eat.
omg thank you so much for making this!!! I hope some of the people that think all vegans are anemic see this and realize there’s so many sources of plant based iron🌱
It's also important to note not everyone does well with only non-heme iron. I did ok for a few years and even had two babies but after a while, even while eating a ton of plant-based sources of iron. not only was my digestion suffering but my iron (and Q10 among other things) got too low and no supplement or plant-based source of iron would do the trick. And I used to be someone who thought that if you had iron issues as a vegan you were just "doing it wrong". At first my levels were great, but not long term.
👍Yes these are the foods which must eat with bigger quantity and also all other whole food plant-based foods that we are accessible to them (grown in the land we live) as they too will provide other nutrients too but lesser in quantity. With this eating concept we will optimize nutrients our body needs and live super healthy!
This was really great! Thank you so much :-) this would be a really great new series for you to do where you do a specific nutrient each week or some interval. Thank you so much
I agree with you about spinach. It’s such an easy way to add greens to so many things without changing the taste. I always throw it in when I make hummus or marinara sauce.
loved this video, thank you! vegetarian for 14 years, and I a had blood work done. I'm a little below average in iron so this was helpful. I use a lot of the foods you mentioned in a lot if meals but will now make sure to use them in more meals.
Also. Caffeine and calcium blocks iron absorption. I usually have coffee and have calcium foods for breakfast. Then for lunch I have the more iron rich sources. I also cook my food in cast iron.
I have had times when I have been denied the opportunity to donate blood due to low hemoglobin level. This is extra resourceful because I am lacto-ovo vegan.
Amazing video. So informative and interesting. Thank you. Am wondering if dried figs are higher in iron than fresh figs? And if so do you know why that would be? X
Wow, you are absolutely GORGEOUS, inside and out!! 💜 Thank you for making such informative videos for plant based diets. The world, and all of the animals that inhabit it, deeply appreciates what you are doing 💜💜💜
Spirulina has both iron and vitamin C I start using it in my morning shake and I add a 1TBSP of it so good along with my pea protein powder which has 55% of iron
Hello Alyssa this was so very educational helpful, healthy and entertaning! Thank you for being a caring and sharing person, I'm so very appreciative and grateful!😊
Thank you so much for this video ,! I became vegan a almost a year ago, but i was mostly raw vegan, I did not like it to much because I became very weak, well I was not eating garbanzos beans, or potatoes, or too much beans in general because the iron feeds the cancer, (I have leukemia) however, I learned that iron that comes from the plants is less absorbed like you say here. Is not that a sign from God that we are made to eat mostly plants. I am so fascinated about the vegan world, it is very rich, very fun, very colorful, very tasty too and I am so pleased to find people like you. Thank you for this video Alyssa!
Mi la raw vegan isn't very good for you dear! Cooking foods help the body to digest and absorb nutrients a lot easier! Also remember to take your b12 and vitD x
If you can find it, throw a couple of curry leaves in any kind of Indian food. The iron seeps into your food even if you find the leaves themselves to be too bitter.
I got diagnosed with Hemochromatosis on Friday. And am having biweekly theraputic phlebotomy for my iron overload. So I'm wondering if I need to cut these foods out of my diet entirely? It seems difficult to cut high iron foods out without losing other nutrients.
Spinach is not high in iron, that's a legend ! However, there are many other vegan sources of iron missed in this video .. And You should have talked about vitamin C which is essentiel for the absorbtion of vegan iron ..
Really enjoyed this .Not sure what you did with the Tahini prior to pouring on that delicious looking salad ..Will look again but appreciate the detail from you ...Thanks a lot :)
I was feelin a little meh today and ate some miso with seaweed and mushrooms and made a bbq tofu wrap on a huge pile of greens, instantly feel better! bet my iron was low!
Thank you for an informative video-I have subscribed to your channel. I couldn’t find the link for tahini recipes. I also checked on your blog post and under Tahini it lists details for the calcium content of oranges.
I watched your kitchen video and loved the tea storage idea. I'm ordering those today. But your nuts and nut butters should be kept in the refrigerator so they don't go rancid.
I'm sad because I really want to eat more pumpkin seeds, I enjoy them a lot but the market I normally shop at added salt to every single version they sell. How dang hard is it not to pre-salt foods lol?
@Simply Quinoa Okay please tell me what is the recipe at about 4:20? That looks like it will be really good. :) Is it the same as what you show at 4:30?
Tell me Super food which include all Vitamin , all Mineral , antioxidant , amino acid, omega 3-6-9 & all ingredients & nutrition without add preservatives or colours as per body requirement for daily routine. One more thing ,it should be budget friendly.
Hahaha, maybe ask god to make it cause that certainly doesn't exist yet. 😂 There are foods that are rich in many vital things (never literally everything in high enough concentrations and also easily absorbable though), but the human diet should still consist of a variety of foods. 😂 Unfortunate cause that makes the choice a little more complicated but also a blessing, cause that's what gives us a variety of great tastes. 🤷🏻♀️💚
For that purpose you'd have to have a grain grinder like Mockmill 200, for example. Coz if not, it's hard to achieve that fine flour texture with a normal grinder. I guess Alyssa buys quinoa flour, you can find it easily in lots of big malls.
This is excellent for people lack of iron+ ferritin ( too much deficient in FERRITIN/ iron can cause heart attack and some people end up getting a blood transfusion. Symptoms of your body with lack of this mineral::: hairfall, white grey hair, getting dizzy, shortness of breath, too much heart beating fast, chest pains (especially for women). GOAT/ sheep/ beef/lamb liver is best as eating chicken Liver can lead to fibroids/ rasooli in tummy. Liver is best eaten little bit left kuchee/raw. As over cooking leads to vitamins gone. If you are eating LIVER best eaten am/ afternoon NOT night time as it takes many hours to digest. Avoid laying down sleeping after eating as not good for heart. Please eat VITAMIN C rich foods like carrots,mango, tomato,bell peppers, orange/ lemon, pomegranate as Vitamin C best to eat with iron foods. And NEVER EAT WITH parata, milk, yogurt, doughnut, cake, bread, cheese, lussi, tea, egg, wheat, bread, crisps chips( urdu). because these STOP body from making IRON from liver- Last but not least important information. lack of iron is also caused by grieving over death of family, when you over think and worry too much then it interferes with stomach so absorption from foods is not working. Lots of lack in FERRITIN and Iron is caused by accident causing bloodloss, menses/ periods, miscarriage, abortion ( apologise for this but it's important).
Seems like molasses and pumpkin seeds is gonna be the best bet for me, I have a combination of mast cell activation syndrome and Alpha-gal syndrome, it's hard to keep your iron in check (,:
You just need to be aware of phytates and oxalic acid, it prevents absorption of iron. Phytates are found in most beans and grains, and spinach and Swiss chard are incredibly high in oxalic acid, but cooking it helps the your body absorb a little bit more. Peace.
I did my test and it was a 5, my Dr. thought I would have been a 6 or 7 at the time. I was worse. I loaded up on our local spinach in Trinidad, lentils, pak choi and other dark green leafy vegies along with other iron enriched foods, No meat and in one month I moved from a 5 to a 9. I am almost there. So don't let people tell you that you need meat to stabilize your iron.
Great video
Great tips but you forgot to mention that vitamin c needs to be consumed to increase iron absorption when using plant based iron sources,
Natmari and remember: coffee inhibits iron absorbtion. so drink your cup either 30min before or after a meal :)
@@frodobeutlin4368 Or quit drinking coffee altogether since it acidifies your body.
I was just about to say the same when I saw your comment. A lot of people have no idea that you need to combine certain foods with others in order to increase absorption. Maybe you could do a video on vitamin/mineral combinations?
Or organic acids/beta carotine
@@Meechka THANK U 4 REMINDING US. CUZ ITS SOO TRU! 4.85 to 5.10...horrible
IF SOMEONE DOESN'T EVEN KNOW WHAT ACIDITY IS IN RELATION TO THE BODY N HEALTH WHY WUD THEY EVEN COMMENT. SORRY U HAD TO DEAL WITH IGNORANCE HERE
Another great source of iron is a cast iron skillet. I wal always anemic and my doctor told me that anemia is a modern ailment. He said to buy a cast iron skillet and cook in it at least 3 times a week. It took about 3 months before I was no longer anemic. I haven't been anemic in about 6 years.
that is a bad type of iron as it is non biologically available. It may accumulate in your blood stream that is why is present in your body.
Also, something very important is *Vitamin C* , because it *increases Iron absorption* !!! Foods rich in iron with a glass of lemonade are the key to overcome anemia.
Also dont rely that much on *legumes* (or *tofu* since it comes from the soy legume) as your iron source because they contain *phytic acid* that *blocks Iron absorption* , so you dont end up getting that much from it.
yes and this makes it VERY tricky to get enough iron from plants alone. Some people don't do well without some form of heme-iron at least from time to time.
Wow glad I read this
I've seen that lemonade doesn't have much vitamin c at all unless it it's specifically added.
It's better to just have some microwave broccoli. When raw, broccoli has more vitamin c than a lemon or orange. When microwaved, broccoli is comparable to fresh oranges and lemons.
If you don't rely on legumes, how do you get good iron levels then? I mean, on a vegan diet
Hello when sat up sleeping head feeling have and headache migraine
Vitamin C supports the iron absorption, so try to incorporate it whenever you eat a meal high in iron like a lemon dressing or some fruit in your salad
Tahini can be used for sweeter foods as well! You can make overnight oats with oats, chia seeds, almond milk, cinnamon, cardamom, a spoon of tahini and a chopped up date! Serve with raspberries and cocoa nibs and enjoy your delicious breakfast :)
With the Greens you have to remember they contain oxalate which effects how your body absorbs Iron and Calcium so make sure you take in another source of those nutrients in addition to the Spinach.
If I add salmon to my spinach is that ok ? Or should I add a fruit as well?
@@queenperiod5418 add beef liver, the vegan anemia will disappear.
You can get heme iron from beets. Heme is actually responsible for the red color of beets.
Pretty sure it's betalains that give beets color.
Probably going to make a sandwich packed with green veggies for lunch tomorrow! Kale, Lettuce, spinach etc! I’m so lucky i’m a vegan that’s always been a fan of veggies and fruits!
Cook on cast iron. You can actually get iron that way, which seems wrong but is true. I have to supplement regardless though, have always struggled with retaining it no matter what or how I eat.
omg thank you so much for making this!!! I hope some of the people that think all vegans are anemic see this and realize there’s so many sources of plant based iron🌱
Can you do a video like this on calcium?
Yes! Calcium would be appreciated!
Yeeees !
It's also important to note not everyone does well with only non-heme iron. I did ok for a few years and even had two babies but after a while, even while eating a ton of plant-based sources of iron. not only was my digestion suffering but my iron (and Q10 among other things) got too low and no supplement or plant-based source of iron would do the trick. And I used to be someone who thought that if you had iron issues as a vegan you were just "doing it wrong". At first my levels were great, but not long term.
This is imp info. could you share more?
so, how did you get rid of iron deficiency..im pretty sure ..has to be with meat, eggs
Did that cause you to stop with a plant base diet?
Did you dieded?
👍Yes these are the foods which must eat with bigger quantity and also all other whole food plant-based foods that we are accessible to them (grown in the land we live) as they too will provide other nutrients too but lesser in quantity. With this eating concept we will optimize nutrients our body needs and live super healthy!
This was really great! Thank you so much :-) this would be a really great new series for you to do where you do a specific nutrient each week or some interval. Thank you so much
I agree with you about spinach. It’s such an easy way to add greens to so many things without changing the taste. I always throw it in when I make hummus or marinara sauce.
spinach has oxalates which will remove all iron from our body
loved this video, thank you! vegetarian for 14 years, and I a had blood work done. I'm a little below average in iron so this was helpful. I use a lot of the foods you mentioned in a lot if meals but will now make sure to use them in more meals.
Same, must remember to intake enough vit c alongside for better absorption !
Thank you so much! I am trying to get off iron supplements so appreciate all the research 😊
Yankees you so much for your video I just came out of the coronavirus and left me with Anemia i will try this diet for sure..God Bless You.
Thank you greatly for this valuable information. I’m sure it took a lot of research on time. Appreciate you.
Also. Caffeine and calcium blocks iron absorption. I usually have coffee and have calcium foods for breakfast. Then for lunch I have the more iron rich sources. I also cook my food in cast iron.
U make it so easy, my doctor told me that I was a little anemia , but I will try the figs are they real sweet??
I have had times when I have been denied the opportunity to donate blood due to low hemoglobin level. This is extra resourceful because I am lacto-ovo vegan.
Amazing video. So informative and interesting. Thank you. Am wondering if dried figs are higher in iron than fresh figs? And if so do you know why that would be? X
Thanks so much. Very informative for me ❤
Just to note: spinach is high in oxalates which inhibit iron absorption so if you're trying to increase your iron avoid this one
Also, high oxalates can lead to kidney stones.
Wow, you are absolutely GORGEOUS, inside and out!! 💜 Thank you for making such informative videos for plant based diets. The world, and all of the animals that inhabit it, deeply appreciates what you are doing 💜💜💜
Spirulina!! Also vitamin C helps absorb the plant based iron foods!
Spirulina has both iron and vitamin C I start using it in my morning shake and I add a 1TBSP of it so good along with my pea protein powder which has 55% of iron
A Must Needed ,,,Thank You for sharing,,,, & the meals looks delicious
But, have you tried dried figs dipped in tahini? A super satisfying dessert! Thanks for the video!
Sounds incredible!!!
But, are we adding cinnamon too? haha x
Great info. Molasses with lemon juice is good as well.
Hello Alyssa this was so very educational helpful, healthy and entertaning! Thank you for being a caring and sharing person, I'm so very appreciative and grateful!😊
I am so glad you found it helpful! Thank you❤
You are very welcome Alyssa, have a wonderful day! 😊
Thank you so much for this video ,! I became vegan a almost a year ago, but i was mostly raw vegan, I did not like it to much because I became very weak, well I was not eating garbanzos beans, or potatoes, or too much beans in general because the iron feeds the cancer, (I have leukemia) however, I learned that iron that comes from the plants is less absorbed like you say here. Is not that a sign from God that we are made to eat mostly plants. I am so fascinated about the vegan world, it is very rich, very fun, very colorful, very tasty too and I am so pleased to find people like you. Thank you for this video Alyssa!
Mi la raw vegan isn't very good for you dear! Cooking foods help the body to digest and absorb nutrients a lot easier! Also remember to take your b12 and vitD x
Mi la No, it means people weren’t made to be vegetarian. Heme iron helps absorb non-heme iron. Not everyone has cancer.
If you can find it, throw a couple of curry leaves in any kind of Indian food. The iron seeps into your food even if you find the leaves themselves to be too bitter.
I got diagnosed with Hemochromatosis on Friday. And am having biweekly theraputic phlebotomy for my iron overload. So I'm wondering if I need to cut these foods out of my diet entirely? It seems difficult to cut high iron foods out without losing other nutrients.
Spinach is not high in iron, that's a legend ! However, there are many other vegan sources of iron missed in this video .. And You should have talked about vitamin C which is essentiel for the absorbtion of vegan iron ..
Hey, thank you for this interesting video, very enjoyable to watch!
Could you do a similar video on potassium? That'd be amazing. Thanks ☺️
B12 would be great. Thanks for posting this valuable information
I read that if you grow watercress in soil/earth it will absorb B12.
Supplements or nutritional yeast
A specific duckweed from Thailand is rich is B12. But idk if you can buy that. I just take a supplement.
Dates are super rich in iron too!
No, they are not. 1 mg of iron per 100 grams :(
Dried Apricots
Great. Just great. You reminded me all over again
Can you also do a video on your thoughts about oxalates.
Great info and great video. Also good to know: molasses has lots of calcium.
also parsley has a lot of iron!! 🙏🏻
Thank you so much for a very informative video💓
Can't wait to try
Should I get regular molasses or black strap? I’m low in iron. Thanks!
Great video, good mix of you and food! Well done.
Thank you for sharing another great video. Great information. 🇨🇦😎
Tnx sweetie, vegans are best ppl💚💛
Does carob molasses also has 7 mg? I have a jar of it currently. Could I use it to sweeten my tea without losing nutrients?
Thank you for these tips
Really enjoyed this .Not sure what you did with the Tahini prior to pouring on that delicious looking salad ..Will look again but appreciate the detail from you ...Thanks a lot :)
Spread tahini on toast top with sautéed mushrooms
I have always heard soy should not be eaten unless fermented. So eating edamame not good? It effects your thyroid negatively.
red beets-high in iron,potassium and viitamin c
I was feelin a little meh today and ate some miso with seaweed and mushrooms and made a bbq tofu wrap on a huge pile of greens, instantly feel better! bet my iron was low!
What do you think about beets?
Thank you for an informative video-I have subscribed to your channel. I couldn’t find the link for tahini recipes. I also checked on your blog post and under Tahini it lists details for the calcium content of oranges.
Many of the suggested foods are high in oxalates. Oxalates inhibit the absorption of iron and can lead to kidney stones.
Thank you so much! :) This was very informative, Im looking foward to seeing more such vids~ ♡
This is the most important and people usually forget it
I watched your kitchen video and loved the tea storage idea. I'm ordering those today. But your nuts and nut butters should be kept in the refrigerator so they don't go rancid.
Awesome video, do you have the best protein foods?
Thanks. This was super helpful.
I'm sad because I really want to eat more pumpkin seeds, I enjoy them a lot but the market I normally shop at added salt to every single version they sell. How dang hard is it not to pre-salt foods lol?
Wow very usefull video thank u for information iam looking lots of iron video but your is awesome i like it🤘🤘🤘
Thank you so much. Girl.
I love these videos! ❤️ thank you for the ideas 💡
Thanks for the info will do as u mentioned
@Simply Quinoa Okay please tell me what is the recipe at about 4:20? That looks like it will be really good. :) Is it the same as what you show at 4:30?
Cool Video 💕 but you forgot the phytic Acid in those foods that inhibit mineral Absorption
Tell me Super food which include all Vitamin , all Mineral , antioxidant , amino acid, omega 3-6-9 & all ingredients & nutrition without add preservatives or colours as per body requirement for daily routine. One more thing ,it should be budget friendly.
Hahaha, maybe ask god to make it cause that certainly doesn't exist yet. 😂
There are foods that are rich in many vital things (never literally everything in high enough concentrations and also easily absorbable though), but the human diet should still consist of a variety of foods. 😂
Unfortunate cause that makes the choice a little more complicated but also a blessing, cause that's what gives us a variety of great tastes. 🤷🏻♀️💚
Hello Alyssa, Love dyour video on Iron. How can I get to read your blog posts. I am not aware of blogs? please reply.
me encanta tu canal y mas tus recetas de pancakes!! 💃🏼💃🏼😋😋los he preparado casi todos!!😇🙏🏻
I see sprouted soy tofu and buy it most of the time. Is it just easier to digest or healthier in other ways?
Please make a video about how to make quinoa flour!
For that purpose you'd have to have a grain grinder like Mockmill 200, for example. Coz if not, it's hard to achieve that fine flour texture with a normal grinder. I guess Alyssa buys quinoa flour, you can find it easily in lots of big malls.
To make rice flour I use a coffee grinder. Maybe that might work?
Love your videos! Are you planning on coming out with a cookbook soon? :)
Maybe one day!!
Thanks for the tips babe 💕
This is excellent for people lack of iron+ ferritin ( too much deficient in FERRITIN/ iron can cause heart attack and some people end up getting a blood transfusion. Symptoms of your body with lack of this mineral::: hairfall, white grey hair, getting dizzy, shortness of breath, too much heart beating fast, chest pains (especially for women). GOAT/ sheep/ beef/lamb liver is best as eating chicken Liver can lead to fibroids/ rasooli in tummy.
Liver is best eaten little bit left kuchee/raw. As over cooking leads to vitamins gone. If you are eating LIVER best eaten am/ afternoon NOT night time as it takes many hours to digest. Avoid laying down sleeping after eating as not good for heart. Please eat VITAMIN C rich foods like carrots,mango, tomato,bell peppers, orange/ lemon, pomegranate as Vitamin C best to eat with iron foods. And NEVER EAT WITH parata, milk, yogurt, doughnut, cake, bread, cheese, lussi, tea, egg, wheat, bread, crisps chips( urdu). because these STOP body from making IRON from liver-
Last but not least important information. lack of iron is also caused by grieving over death of family, when you over think and worry too much then it interferes with stomach so absorption from foods is not working.
Lots of lack in FERRITIN and Iron is caused by accident causing bloodloss, menses/ periods, miscarriage, abortion ( apologise for this but it's important).
Seems like molasses and pumpkin seeds is gonna be the best bet for me, I have a combination of mast cell activation syndrome and Alpha-gal syndrome, it's hard to keep your iron in check (,:
Oh..nice tips...sujon from Bangladesh
Thanks for another great video
What about dates?
Thank you for sharing. 👍👍👍👍👍👍❤️❤️🌺🌺🌺🌺🤩🥰😍
Absolute leaders for iron are spices, specially thyme and basil
thanks was helpful video/
I’m curious what type of dried figs were shown in the video... anyone know?
They were Turkish!
Chia jam?? I'd like to know more about that.
Thank you, darling ❤️
Dried apricots are much higher ;)
An other great sharing. Appreciate you
You just need to be aware of phytates and oxalic acid, it prevents absorption of iron. Phytates are found in most beans and grains, and spinach and Swiss chard are incredibly high in oxalic acid, but cooking it helps the your body absorb a little bit more.
Peace.
If I had salmon to my spinach would that be ok ? Or should I add a fruit with it
That's why we soak lentils overnight before cooking. It reduces the phytic acid content
Are you not worried about too much oxcilic acid ??
This was really useful! Would love love love to see some iron pumped recipes😊
great!
Fig season now in Greece.
Can a pre
Diabetic eat figs ✅
Pumpkin seeds contains 3.3mg in 100g. Please correct in your video.
Oh and b12, vitamin D videos
Have your iron level tested free by giving blood.
I heard that dates and prunes are high in iron