VEGAN IRON RICH FOODS | what I eat everyday for lots of iron

Рет қаралды 47,551

Ай бұрын

🥣Teff porridge: sweetpotatosoul.com/instant-p...
🥣Oatmeal: sweetpotatosoul.com/apple-cin...
🫘Beans and rice: sweetpotatosoul.com/vegan-ben...
🌱Tamari almonds: sweetpotatosoul.com/tamari-al...
🥗Lentil salad: www.mynewroots.org/2010/06/th...
☕️Turmeric latte: sweetpotatosoul.com/delicious...
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Пікірлер: 100

@caseylynlittle7052 Ай бұрын

Great info, good to remember that Vitamin C increases iron absorption! I'd like to add that coffee and tea inhibit iron absorption. Years ago I was turned away from donating blood a few times due to low iron, but when I stopped having green tea with my cereal in the morning and instead added strawberries to that cereal, my iron levels really improved. Now I don't have coffee or tea within 15-20 minutes of meals.

@Ann-hm7gj Ай бұрын

Yes posted Vitamin c is best. I'm so broke I need to purchase more powder. 😢

@Ann-hm7gj Ай бұрын

Raw cocoa did wonders for me but I guess everybody's body is different.

@LifesMagicalJourney Ай бұрын

I appreciate this so much! I don't eat much food at all. I'm balancing my want of gaining weight with wanting to be healrhy. I find that it's easy to go for unhealthy options so this really helps!

@Pal3sa Ай бұрын

I was diagnosed with iron deficiency anemia years before I was vegan so this is good to see. It always helps to get more options. I'm on supplements already but every little bit helps.

@SweetPotatoSoul Ай бұрын

Great! And of course these meals are great regardless of their iron content. So many other health benefits

@sarahbargholz8450 Ай бұрын

@@SweetPotatoSoulCould one be vegan and get enough protein every day without soy and all form of soy because of allergi for soy

@DH-uw3us Ай бұрын

@@sarahbargholz8450 Yes. There are a lot of soy free protein sources for vegans.

@calisongbird Ай бұрын

Have Vitamin C with your iron foods for better absorption

@sarahwarner8431 23 күн бұрын

Easily! Look into chickpea pasta- Banza is great, we love using the birch benders plant protein pancake mix to make pancakes, Dave’s killer bread is great for sandwiches and toasts, chickpeas, lentils, and all the other nuts and seeds. We love making peanut sauce for Asian noodles, stirring in peanut butter into our morning oatmeal with fresh berries, etc. I don’t know what you like to eat. Please reach out more if I can help.

@oliviablanchard8179 Ай бұрын

I really needed this video! Thank you.

@askmamalouise7605 Ай бұрын

This video is so on point! Thank you for creating such relatable content! I have to subscribe for sure!

@lisaw8619 Ай бұрын

This video was so inspiring! I'm vegan, and I thought I needed fortified breakfast cereal to get enough iron, but after watching your video I put my typical day of eating into Cronometer, and I'm doing way better than I thought. Need to eat more lentils though!

@erikalee8058 Ай бұрын

Thank you so much with giving us some recipes of food that are high in iron. I have been struggling for years with Iron Deficiency & these recipes are truly going to help me. Thank you! Thank you!! 💜

@evilbunnyzombie Ай бұрын

Loved the tips. Been thinking of trying teft

@michelewest6240 Ай бұрын

Very informative. Thank you.

@richyakuoko2360 Ай бұрын

Thanks so much for this video. I have low iron and have sickle cell. Keep up the great work.

@reibierobster7549 Ай бұрын

This vid was very helpful and informative

@steph0D Ай бұрын

Thank you for this content, very helpful :)

@marshameadows6000 Ай бұрын

Thanks for being real 😊

@sevensepias Ай бұрын

love this channel so much! and this is very helpful for a pregnant vegan lady!

@violetsleigh3882 Ай бұрын

Thanks for this video, it’s reassuring to me as a fellow long term vegan that has some nutrition anxiety. Would you consider doing one of these videos for choline?

@PhinaLuv Ай бұрын

Here after my blood work and it was low! This was very helpful!

@jania159 Ай бұрын

Wow! This video is beautiful! So informative and creative! My little tip is to take one tablespoon of blackstrap molasses either daily as a supplement or when you feel low on iron. It doesn't taste great but is really rich in iron, magnesium, and calcium!

@SweetPotatoSoul Ай бұрын

Thanks for sharing!!

@crystaltorres7313 Ай бұрын

Thank you

@shannonduarte1257 Ай бұрын

Yes, I like using molasses as a sweetener on my oats every day!

@dazey8706 24 күн бұрын

it tastes great! just mix it into a cup of hot water/milk (i do a half and half, like molasses latte) or add it to the golden milk latte if youre trying that!

@kated5159 Ай бұрын

Tried the teff porridge. It was very good! It has a great texture and taste. I ate it before a bike ride and it gave me a lot of energy. 😃

@thebowandbullet Ай бұрын

If you eat a varied WFPB diet, it's really easy to get enough iron and other nutrients.

@ViCT0RiA6 Ай бұрын

1000% agreed, i just had bloodwork done and was surprised to see how well im doing with these nutrients that meat eaters always tout to be impossible for vegans to achieve, and i dont take supplements

@calisongbird Ай бұрын

@@ViCT0RiA6it’s actually harder for vegans to get enough “absorbable” iron. It’s not how much you eat - it’s how much your body absorbs. Heme iron from meat is better absorbed than non-heme iron from plant foods. This is why many (not all) vegans need to supplement. Testing for iron levels is key. Just because you personally don’t have this issue doesn’t mean it’s not a common one.

@ViCT0RiA6 Ай бұрын

@calisongbird original comment discusses how varied plant based healthy diet can provide majority of these essential nutrients, the evidence is shown even in this video with exact measurements. Also people with iron absorption issues have issues absorbing it from both plant and animal based foods.... the properties that make heme iron 'more digestible' are fractional improvements in its bioavailability especially in these individuals, just an FYI.

@ronm6585 Ай бұрын

Thank you.

@alinemossi5061 Ай бұрын

Great video 😍

@fuzzles93 Ай бұрын

Just a note for anyone out there who does experience low iron it might just be your body not able to absorb it affectingly so even if you did make sure all the things you were eating are great and not taking iron with calcium but instead with vit c and not having caffeine within 1 hour of iron foods you still might need a supplement and there is NOTHING wrong with that. Its not a clear cut way to get iron because it depends on if your body is working well to absorb it or not

@calisongbird Ай бұрын

*effectively

@cheesenutpea Ай бұрын

Great video!

@SweetPotatoSoul Ай бұрын

Thanks for watching!!

@VanDeSese Ай бұрын

Hi :) You did the upload 2x. Great video! Thanks a lot!

@yiyiskblue8 Ай бұрын

New subscriber here. Love your content.

@morelscb Ай бұрын

If you add raw cocoa powder when your adding your flax and stuff. It's like cocoa wheats

@doreenmcdonald3611 Ай бұрын

Love teft porridge, but I need to learn to make it in the instant pot

@SweetPotatoSoul Ай бұрын

That recipe is linked below! So much easier

@dolcemaddalena Ай бұрын

I've been vegan for over 28 years. The only thing I am deficient in is iron. I've had iron deficiency anaemia before I was vegan and that is the only supplement I take ( vit D3 too as I live in Canada). Protein was very easy to incorporate but no matter how much iron I consume it was never enough without supplementation. I'm hoping when that beautiful moon cycle women are cursed with goes away that I will not need the supplementation 😂 I eat Kasha which is Eastern European and high in iron or I also eat baby cereal as it is even higher and I consume it for breakfast that one week every month... 😆. There is a legume that is higher in iron than lentils. The French use it in their signature cassoulet dishes. Not sure if it is easy to find in the States. I live in Quebec and you can find it here easily but they are the most expensive legumes. One tiny bag is well over 20$. It is imported from France.

@YodiJohsonna Ай бұрын

Have u tried Blackstrap molasses with lemon daily?

@dolcemaddalena Ай бұрын

@@YodiJohsonna No actually. I do use molasses and at times crave ginger molasses cookies for a sweet treat and I use it sometimes as a substitute for maple syrup. I know molasses is high in iron too. Do you mix it with hot water and lemon? How much do you put it for each glass?

@YodiJohsonna Ай бұрын

@dolcemaddalena yes! It's said to be a great way to raise iron levels! You just take 8-16oz of warm water and 1 tbsp of black strap molasses and then add the juice of half or 1 lemon...mix and drink. You can do this up to 2x per day. The lemon helps boost the uptake of the iron in the molasses so it's something you want to add each time.

@molekamalumaleumuleaenonhi6149 Ай бұрын

Just eat meat

@michelewest6240 Ай бұрын

What is the name of the legume?

@iamshauntianichole2485 Ай бұрын

Thanks for this video, what’s the name of the lip product you have on it looks good on you!

@patinazir8673 Ай бұрын

If u mixing iron with calcium won't absorb, only with vit c foods

@bigrollingpin Ай бұрын

Ooh, could you make a video on calcium next?

@sharondaugherty8092 Ай бұрын

This is just what I’ve been looking for! What are your thoughts on turmeric blocking iron absorption? I drink golden milk and use it in my food for joint pain but I’m wondering if I should eliminate it.

@GrayWithMe Ай бұрын

I take a lot of turmeric and have no problem with this. Just recently had iron and iron stores checked. Always check with your doctor tho

@GrayWithMe Ай бұрын

Can you do a video on foods to help me with my fast food addiction 😂

@EddyWealthyGaurdian Ай бұрын

Your so beautiful. What you talk about is a conpliment. Good work, your videos are informative.

@munajedski Ай бұрын

Was this reuploaded? 😊

@j-n-y Ай бұрын

1 cup of oats DOES NOT contain 13mg of iron. It contains 3.4mg. Just look at Cronometer!

@patinazir8673 Ай бұрын

I think the same

@daw7773 Ай бұрын

It depends on the AMOUNT and type of Oats a person eat during a meal. For example 100 grams of Quaker Quick Oats contains 19.8 mg of iron.

@rjsmiley89 29 күн бұрын

@@daw7773 I agree with you!!

@Jenna.from.USA.12 Ай бұрын

Hello how long have you been vegan ?

@sunnygirl5467 Ай бұрын

Commenting again since you reuploaded, but you are a ray of sunshine and I really liked this type of video☺️ maybe do one for calcium?🥰🫶

@Ann-hm7gj Ай бұрын

I use to use ss tonic but one day it poisoned me so i stopped. It was the best though.

@shadowlita Ай бұрын

Wow! Seeing this video in my feed today is no coincidence but God's perfect timing. After a multitude of symptoms I was suffering w/that I couldn't explain (and thanks to the r/anemic thread) got some bloodwork done in March & found out my ferritin was at a whopping 8. I just completed my last weekly infusions a wk ago and really don't want to have to have anymore in future. As a vegan female who gets a cycle every month, this video is a blessing!

@hupomone0609 17 күн бұрын

Found out today that my Ferritin is 3😫😫

@anapaulamartins1127 Ай бұрын

Hi beautiful soul I love your vegan channel. I was hoping you could give some good suggestions for a good plant based culinary school? Preference online program , please if you know any things about share with I am considering become a vegan professional chef :) thanks

@rowanscmorien4761 29 күн бұрын

Nice video. I love your recipes. I just want to highlight that I think you got an incorrect value for iron content of oatmeal. Oats are a good source of iron (most grains are which is good), but I've seen values around 4.5 and 4.7mg of iron for 100g of oats. Not the 13mg you mention (I know it was per cup, but I don't think a cup more than a 100g, and certainly not more than 300g). Nothing wrong with good old oatmeal, I eat it almost every day, I'm just a pendant who wants everyone to have good accurate info.

@rockymountainprincess9078 Ай бұрын

How do you get adequate protein without tofu (can't eat soy) or tempe (no gluten). Thanks for sharing!

@emeliamoore9467 Ай бұрын

lentils, any beans, quinoa, nuts, peanut butter, clean protein powders, hemp seeds (I put 2 tablespoons in my chia pudding in the morning with flax and peanut butter). I will make a pot of lentils and quinoa every week and I know I have a quick meal with high protein and iron. I've been vegan since 2003, over 20 years. I have low iron, but had that before going vegan. I take floravital iron tablets from Germany and they don't cause any side effects.

@gribouillestay7337 Ай бұрын

Sunflower seed has a lot of protein too 😇 (you have to eat a lot tho 😣)

@danaqueen8761 Ай бұрын

What brand of brown rice do you us?

@SweetPotatoSoul Ай бұрын

The big bag sold at Costco, mostly.

@sheenavarghese4769 Ай бұрын

Can you have soy if you have Hashimoto?

@SweetPotatoSoul Ай бұрын

Speak to your doctor about that one 😉

@GinettesAButterfly Ай бұрын

I average around 22 mg of iron on my vegan diet according to my fitness pal

@aleeshahennaahmed2531 Ай бұрын

How do we get iodine 🥺🥺

@SweetPotatoSoul Ай бұрын

Iodozed sea salt and seaweed. There are small amounts of iodine in many foods, as it is in the soil (though amounts vary). The iodized sea salt is easiest and most reliable when you don’t eat a lot of sea veggies

@haydehabdolahian7691 Ай бұрын

You vegan people should check your sugar ( A1C) often because eating too much carbs and sugar , you can become diabetic. I was diabetic and after 2 years vegan I almost died because i couldn’t eat too much carbs or sugary fruit to get my proteins and iron and lots other things , toke me 6 months low low carb highs protein ( real protein animal) to get my blood taste almost normal 🤷🏼‍♀️if you don’t add black pepper to your turmeric it won’t digest in your body , research it if you don’t believe me 🤷🏼‍♀️we Persian and probably all Asian grown up using turmeric and know this 😏

@ranestorypictures1738 Ай бұрын

If you have heavy periods, this won’t cut it.

@Padel78 Ай бұрын

Than the person should increase the iron intake

@annidymarie6243 Ай бұрын

Cod liver Oil is good for Iron you add a tablespoon in a smoothie. Great for Iron.

@catherinebarwick304 Ай бұрын

Actually cod liver oil contains 0 mg of iron and is obviously not vegan 🤢

@wildoceanappaloosawomangay2535 Ай бұрын

You won’t need iron in a few years when you go through menopause

@TH-xe6jp Ай бұрын

My mom & aunt both already have gone through menopause and 60+ y.o needed iron infusions

@crystaltorres7313 Ай бұрын

My iron is low still and I went through menopause

@natashalapierre4109 Ай бұрын

With all my respect, your eating habits and recipes are not amazing. The recipes, not good! But I know that one day you will be able to create awsome recipes. But for now, it's a no, no.