Vegan Nutrition-Several Questions.

[Sian]

Hello, my name is Sian and I've been a vegan for about 2 years. Anyway, my bf is not vegan but was trying it as an experiment. He is now trying to find excuses not to continue. Anyway, his big thing is iron. He says that he has read that vegetable based iron is not absorbed as easily as animal iron. He says that cooking with an iron skillet doesn't work. It got me thinking. I tried to donate blood after September 11th but was turned away because my blood was a fraction too low. I eat a varied menu. Lots of beans and veggies so I should be getting my iron in. I've been tracking it on fitday.com and I'm getting the RDA most days.

The other thing that I've been thinking about is that iron and calcium block each others absorbion. Lots of foods that I use for calcium are pretty high in iron ie blackstrap molasses. Collards, broccoli etc. Am I not getting any calcium or iron from these foods?

[Katharina]

You can boost your iron absorption by eating foods rich in Vit C together with iron rich foods. Coffee (and other coffeinated drinks) obstruct iron absorption.

I have been vegan for 4 years and last November (before I got pregnant) my iron level was tested at 14 mg/ dl, which is perfect (most women, even those on meat- based diets which are "supposedly" rich in iron, only have around 10 mg/ dl). My doctor could not believe that I was on a purely vegan diet, without any supplements! It changed her perception of the health benefits (or at least risks ;) ) of a vegan diet.

So it can be done! :)

If your body receives only iron from plant sources, it adapts and gets all it needs from what is offered. Your bowels are also less "clogged up" with a vegan diet (high in fiber and low in putrifying substances, such as meat) so your intestines/ colon can absorb nutrients easier.

You are really eating the most healthy diet by being a vegan (given that you also follow the other "health rules" such as avoiding refined sugars, hydrogenated fats, processed foods, preservatives & additives- all the "junk food" stuff...).

[Sian]

I knew that about the coffee. I read somewhere that coffee and tea should be consumed more than an hour before or after food that has iron. I'm just not clear about the whole food with both calcium and iron in it. I don't doubt that the vegan diet is healthy. I feel better than I ever have. I've expanded my diet (so much for vegans not being able to eat much) It is just that the bf has been casting shadows over the whole thing and I needed some reassurance. Maybe I'll have my doctor run a blood work up to see if my iron is OK and see if she can do something to check my calcium. I'm just a little paranoid that I haven't been absorbing any calcium from the blackstrap and broccoli etc that I've been eating.

[Katharina]

Hi Sian,

I don't know if you already do this, but I keep my calcium intake high by drinking a lot of fortified soy/ rice milk, and eating oatmeal/ muesli with added calcium. I agree that just molasses and broccoli (even if you absorb the calcium) probably won't be enough.
Because the drinks don't have any iron there is no conflict with absorption...:)

It is a good idea to have your blood levels checked, if just to be able to tell people who question your diet, that you've been checked and everything is fine! ;)

[karen]

I have read that cooking foods that are high in acids (like tomato sauce) in a cast iron skillet will help more iron to be absorbed. I cook almost all of my foods in cast iron, unless I am boiling water or something like that.

[Erin Pavlina]

One caveat to all this good advice... I thought I heard or read somewhere credible that when they do a blood test the answer you get may not be THAT accurate. In other words, it could be off by about a third I thought I read. So just because a blood test comes back and says you're a little low... you may be even lower or actually right on target. Just a thought.

[capersmama]

Please tell me what the Black Strap Molasas is for? I bought some..hearing it is good for you..and still dont know what its for..and what is the recomended dosage..I have kids in many age ranges..2 1/2, 9, 11, 16 and myself and dh. And what does it taste like? as you can tell..I havent even opened it yet.

HELP!!

[Erin Pavlina]

I bought blackstrap molasses once because it was supposed to be high in iron. I made cookies with it and they tasted like licorice balls. Too strong a flavor! Never used it again.

I'd like to know how you all are using it too.

[capersmama]

its iron...and not calcium? hmm..thanks so much! I guess my family will start a morning dosage routine...what do you think..a teaspoon each?(my youngest is 2 1/2) And cooking with it isnt very desirable?
I sure am thankful for this board!

[Beth B]

Hi Sian, Just two little bags of instant Cream of Wheat have more than your 100% daily iron. I eat it almost everyday and my iron is normal. Also, I have head iron absorbs better if taken with vitamin C. What better breakfast than a big glass of orange juice and a big steamy bowl of cream of wheat, a piece of whole wheat toast with a spoonful of blackstrap molasses-YUM!

[capersmama]

Ok..my family did the spoon full of blackstrap molases today..it was not pleasant..the only one who liked it was my 2 1/2 year old..and he asked for more. Any suggestions as to a recipe that can include it?

[Teejay]

Yes!

Blackstrap molasses is nice if you mix a spoonful into a tall glass of cold soymilk or rice milk if you prefer.

I don't like it on its own (metallic taste!) but it makes a strangely malty drink and can even make the soymilk taste better depending which brand you use.

Also add a spoonful into a smoothie/soymilk shake. That disguises the strong taste but still adds the health benefits.

[nooly]

blackstrap molasses is rich in iron but it's rich in calcium as well, i've seen it in numerous lists of calcium-rich foods like broccoli, spinach, kale etc.
it does have a very strong taste and to be honest i've had a jar of it in the press for about a year now with only about a fifth used, but i think it can taste quite good in cookies as a partial sugar substitute. i discovered i was nearly out of brown sugar one time i was making peanut butter chocolate chip cookies so i used blstr molasses instead and they came out fine. they were darker and chewier with a definite molasses taste but they were good, if you're looking for a way to get some in your diet. as for giving spoonfuls of it to kids, it is pretty strong stuff as you probably know so it mightn't be that realistic - they might rebel and go to mcdonald's in retaliation!! :eek: (aggggh!!)
the PB cho chip recipe is from the soy not oi cookbook and there's a recipe on my site, they're really really good and all my non-vegan friends keep asking me to make them (as well as vegan chocolate cake, lemon cake and truffles, the goons - who says vegan food is no good! :rolleyes: ).
link to recipe: http://www.geocities.com/vegansite/cookies.htm

[nooly]

i read back over my post and it sounds like i used all molasses instead of sugar in that recipe - i didn't, that would probably be way too much of it. the recipe has white sugar (white sugar made in the EU isn't made with bonechar) as well as brown so i used white sugar + a tiny bit of brown + molasses.

[isismama]

Blackstrap molasses is good in baked beans. I use it sometimes when I bake but I only put a littel bit in (a tablespoon) because it is so strong. A little bit has a lot of nutrients, though, so i think that adding a tablespoon here and there (along with sugar!) is a great way to use molasses. Also, putting a little bit in pancakes and then slathering them with maple syrup is good :)

[capersmama]

Thanks! Thats a good idea! I will give it a try