bar and a half of chocolate to get 11.9 milligrams of Iron? light work. ill never have to worry about my iron. ever.

@scienceislove2014

4 күн бұрын

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..

@krisissupercool1

4 күн бұрын

@@scienceislove2014 great point! i get a specialized purified and organic one for that very reason!

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. 💜

@kathy.7475

6 күн бұрын

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.

@Simnettnutrition

6 күн бұрын

Awesome!

@InspiredByYoga108

5 күн бұрын

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 🤩

@skymoni1582

5 күн бұрын

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.

@donnellallan

5 күн бұрын

@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? 😊

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??👈💚🌱💪✌️

@pentachronic

5 күн бұрын

Doctors aren’t nutritionists. Don’t ask their non expert opinions of foods and nutrition.

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.👍❤️🙂

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

6 күн бұрын

That's great! You're right, it all adds up!

@claire4688

6 күн бұрын

@@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!

@crankiemanx8423

5 күн бұрын

​@claire4688 I like to finely chop a handful of parsley & put it onto my avocado toast & top it with slices of tomato...so delicious.

@WeCelebrateEatingPlants

3 күн бұрын

Woot 🎉

@face1647

2 күн бұрын

​@@SimnettnutritionWhat about beets?

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.

@vegangreatlife

6 күн бұрын

I use barley grass most days as well. Very alkaline.

@mommaz820

6 күн бұрын

@@vegangreatlifeme too!!!

@astonuk9403

5 күн бұрын

+moringa 4mg per 10g

One of the smartest I have ever done is subscribing to your channel.

@Simnettnutrition

6 күн бұрын

Hey thanks, I'm happy you're here.

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

@Simnettnutrition

5 күн бұрын

Sending you lots of love! Thanks for watching :)

@lilysgram5886

3 күн бұрын

💞

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.

@mattsapero1896

6 күн бұрын

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.

@Simnettnutrition

6 күн бұрын

Agreed!

You have to try Tabbouleh, the best salad, it will change your opinion on parsley being simply a herb to sprinkle dishes with...

@Simnettnutrition

6 күн бұрын

I have had it before and love it! I should make it..

@dpop8378

5 күн бұрын

@@Simnettnutrition I went shopping today with the idea of making it, and I forgot to buy parsley🙃

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.

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

2 күн бұрын

From what I've heard, it should be unsulphured.

@letsdomath1750

Күн бұрын

@@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.

Thanks, man, even before I started eating a plant-based diet I had chronic, sub-clinical anaemia. I appreciate you folks' work.

Quite a comprehensive list! Apparently dried apricots are also pretty good source of iron, as well as raisins.

@Simnettnutrition

6 күн бұрын

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

@dibamoca9885

6 күн бұрын

@@Simnettnutrition absolutely😄

@lilysgram5886

3 күн бұрын

I had no idea about dried apricots - thanks!!

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 :)

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 ❤

So happy you are reviewing this! Just recently found out my lab values are low.

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

@pentachronic

5 күн бұрын

1900 calories in a green salas is a forest worth of veg!!

@KK-lg8uz

Күн бұрын

sweet non-heme iron which absorbed at around 5%

@xperience-evolution

Күн бұрын

@@KK-lg8uz and that is only one advantage of plants.

@KK-lg8uz

23 сағат бұрын

@@xperience-evolution poor bioavailability is an advantage.. advantage over what? What are the other advantages?

Thank you, Derek. It's perfect timing for me as my blood work shows I need more iron ❤

@maryschmidt8570

4 күн бұрын

Same & this is WAY clearer info than all else! Thanks to Derek!

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)

Thank you, Derek! Exactly what I needed after blood test showing low iron... practical info I can use! You are the best!

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.

Thank you Derek. I love this series. It's really what I need.

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)

This info is so helpful. Thank you for taking the time to research these and share.

Love these types of videos! Thank you so much Derek!

Really needed this. Thank you!

I love these videos! So informative❤

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.❤❤❤🙏

Excellent video. Learned a lot and…. yum on that last meal you made. Thanks.

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! Just recently diagnosed with low iron. I am taking a supplement but just today was wondering about foods. Perfect timing 😃

Thank you so so much for doing my request! You have no idea how much I appreciate it. Thank you, this is really helpful ♥

@Simnettnutrition

5 күн бұрын

You're so welcome!

THIS! This is the kinda stuff I've been looking for. Thank you 👍👍👍

@Simnettnutrition

6 күн бұрын

You're welcome!

Always appreciate your videos! Thank you! 😊

@Simnettnutrition

6 күн бұрын

Glad you like them! Thanks for watching :D

I love it when it's foods I'm already eating 😋 Great video 🎉

Thanks! I'd be interested in seeing a video like this for B12. 🙏

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!

@Simnettnutrition

5 күн бұрын

I looked it up and they have approx 3.1 mg/100g.. so not bad considering that's like 30 cals worth of food!

Love love love this video series!!! Would love a video on potassium!!

This was so helpful as I’m semi-new to wfpb vegan and have battled with anemia. Subscribed 👍

Great video! Waiting for a Fiber tier list 🙏🏼

Thanks Derek and Crystal for this very helpful video as I am low in iron.

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!

Great video. Good to see you are coming to the campout this year xx

@Simnettnutrition

5 күн бұрын

Yeah we are, and we can't wait! It's going to be so fun.

Another fab video 🤩

so helpful! thank you!!!! 🥰

Informative and great as always🥦🍊🌱🏋‍♀️

Derek, 1.7 cups of parsley? Easy! Just add it to your morning smoothie together with any other greens like spinach or kale. Yummy 🤤

@Simnettnutrition

6 күн бұрын

haha I have done that before and do enjoy it! Same with cilantro!

@olgayanulevich3930

6 күн бұрын

Yep Cilantro is my favorite as it is yours 😊​@@Simnettnutrition

I am ready to learn my amazing friend now that I am back on my healing journey ❤

Thanks for sharing this useful informative video

Great idea for the tier list.

Thanks for the video❤️❤️❤️

Love the charts 👌💪🙏🏾

Thank you for this!

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 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.

@omarlittle5802

6 күн бұрын

THIS!!!

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 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

@Simnettnutrition

6 күн бұрын

oatmeal is awesome, glad you are enjoying it so much! It's so versatile :D

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.

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

@susanr.gilbert4098

3 күн бұрын

He did one on protein! should be easy to find.

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.

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.

@Simnettnutrition

6 күн бұрын

haha thank you!

@lindsaytoussaint

6 күн бұрын

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!

Recently went vegan and all of your videos have been super helpful, thank you!

@Simnettnutrition

5 күн бұрын

You're welcome! Thanks for watching :)

Iron cheat sheet! Lol. And I don't know about you, but plant based iron sources are easier on my stomach. ❤

Omg thanks daddy! Love it

This particular series is S tier

Just a fantastic video.

Soaked pumpkin seeds blended up make a really good omelette or scramble! Thanks for the video as always ❤

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.

Very informative 🎉

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!

Derek, I noticed that my stomach is more friendly with lentils and mung bean sprouts than with cooked. I hope that raw food is as beneficial in iron as cooked and I may give it the same spot in your scale. Love your videos and don't miss anything 👍

Derek ! I think the white rice has more iron because it’s usually fortified with nutrients

@Simnettnutrition

6 күн бұрын

Ohhh interesting! I'll have to look into that more.

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. 😂

Thank you! Thank you for all your hard work that goes into these videos! I have been a vegetarian most my life and a vegan for over 15 years (for the animals). I have been unable to raise my iron with vitamins and had to have iron infusions. I am now trying to maintain it through my vegan diet. So many people commented that it must be from my diet. I think it is due to kidney stone complications Also, my hematologist said she has many patients who are anemic and I am the only vegan!

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.

Such a great video thank you

@Simnettnutrition

6 күн бұрын

Glad it was helpful!

What a great series. Looking forward to more of these

@Simnettnutrition

6 күн бұрын

Thank you!

Yay! thanks!

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, my platelets are low (poor blood clotting). This was great info.

Do one with sources of antioxidants!

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!

I can't believe you don't like almonds...!! They're probably my flavourite nut, aaaah!!! Great video regardless, thanks for the info, gonna add/swap out some more to up my iron intake, thank you!

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

Great review! I wonder whether the iron content in tahini changes much if it’s hulled or unhulled. It certainly makes a big difference for calcium…

I am a new subscriber and I need to watch all of your videos to learn about a vegan diet. There are so many things to learn to be a healthy vegan, and it’s challenging. I am 164 cm and 45 kg, and my goal is to become 55 kg. I want to gain weight without having insulin resistance problems and while maintaining gut health. Please make a video for people like me who need to gain muscle and weight while maintaining health on a vegan diet. ❤

Excellent, well-delivered and helpful information! Thank you!

Love these Tier List videos! I especially appreciated the meal suggestion at the end! Also, when I was growing up, there was a push to eat those little boxes of raisins because they were considered a good source of iron. Any truth to that?

@Simnettnutrition

5 күн бұрын

Dried fruit does have some iron! I didn't include it because my list of foods was so long I had to cut it down. haha.

Thanks of this video! Helps a lot! I just wonder ... here in finland, I rarely find hemp seeds (or like the hemp hearts you eat) but you can find a lot of flax seeds. 5.7mg of iron in 100gr. Also a decent source of iron! :)

For the parsley you can make a parsley chimmichuri sauce with pasta for example

The absorption of iron from cooked spinach is good! People just mix it up with the calcium absorption, which is poor.

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

Thank you for an excellent and informative video. Do you know the iron content in Swiss chard and collard greens? I especially love and frequently eat Swiss chard. Thank you again!

@Simnettnutrition

6 күн бұрын

Swiss chard has 2.3 mg/100g and Collard greens have 1.1 mg/100g! I get my info off cronometer.com

Good overview

Thank you for this informative video. Another tip for Iron : you can use a pan made of iron. It goes into the food. This is much healthier than teflon

Derek, your salad at the end looks scrumptious! What do you think of raisins as a source of iron? (I include dark raisins in salad whenever I use my favorite tahini & sesame seed-based dressing - along with some sliced purple onion, tomato, and cucumber. Yum!)

@Simnettnutrition

5 күн бұрын

dried fruit is an okay source, I didn't include it as my list was getting really long, haha.

@Avery_4272

4 күн бұрын

@@Simnettnutrition Thanks, and your 'tier list' videos are great!

I would add dried apricots to the list. That's an easy food to chop up and add to basically any meal. And instead of chocolate, you should have listed cacao. That has more iron. I usually have cacao powder with my oatmeal, and sweeten with blueberries. If you wanted to boost iron, then adding apricots, pumpkin seeds and hemp hearts would go a long way. And something rich in vitamin C of course.