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Jitendra Hy-do-u-no-us?
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« on: Jul 30, 2016 06:44 am »

Steve, good link on iron rich veggie foods, it would appear that, in relation to how much you can eat usually of one single food, lentils top the list, then soybeans, tofu, spinach, sunflower seeds.

Lentils are not as appealing to me but tofu can be used with so may dishes! Garbanzo beans have about the same amount of iron as lentils. They can be used to make falafel's and hummus. i am not sure that i am always getting the right amount of iron in my diet. i think i am going to have to look into this.

Soy milk may be a good source of iron, which I'm presently experimenting.
0.6 mg per 100 gm, but it is easy to drink a cup of it=1.5 mg. Not much, but added to other moderate quantities and with the help of homeostasis it can make the difference.

In a fashion cow's milk and soy milk complement themselves. Soy milk carries iron, absent in cow milk, whereas cow milk carries B12, absent in soymilk.

I'm having this insane idea to mix the two together. I'm going to try that out right now and let you guys know.

Cocoa powder, unsweetened and processed with alkali, the usual commercial product, is extremely rich in iron= 15 mg per 100 grams.

One abundant tablespoon is 1 mg. I'm an heavy consumer of such cocoa powder, usually mixed with water and honey

One cup soymilk with 2 tablespoons cocoa powder would contain 3.5 mg of iron, which is, considering homeostasis, nearly the daily needed value for an adult male.

No need to ingest supplements!!
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« Reply #1 on: Aug 08, 2016 10:40 pm »

Steve, I ceased worrying about iron. I survived 40 years without worrying. I was worried a while ago since my food intake was minimal; as a cautionary measure I took supplements sometimes. I discovered though that dietary iron and zinc should respect some proportion, otherwise zinc might be lost when there is an excess of iron. Best supplements are those which have both and in moderate amounts.
The foods we are discussing are a good source of iron and should be enough for adult males. Vitamin C improves its absorption and again homeostasis ensures that when in need the iron is sucked in by the body.

Ladies should be more concerned about iron because of their multiplied needs. The only real danger though comes if the diet is a starvation diet or it has very little variety.  Or if some pathological condition exists which prevents the absorption of iron. 
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« Reply #2 on: Jan 03, 2017 03:20 pm »

By the recent revision of my diet it turns out I almost invariably eat more than 100% RDA of Iron. Vegans who weat lots of legumes and whole grains on top of vegetables, especially green leaved, may be even higher than me. It is told that about 200% RDA non-heme iron should equal 100% RDA heme iron.
There is another aspect though, and it's that too much iron is probably very bad..

Guys who eat lots of red meat may incur many health issue and may need to donate blood or even undergo phlebotomy to lower blood ferritin.

to the following list of issues, we should add damage to pancreatic beta-cell by iron excess.

From Dr. Mercola website

Iron overload is incredibly common and likely as dangerous to your health as vitamin D deficiency. Elevated iron creates excessive free radicals that damage your mitochondrial DNA, cell membranes and electron transport proteins.

If left untreated, it can damage your organs and contribute to cancer, heart disease, diabetes, neurodegenerative diseases and many other disorders.

The serum ferritin test measures your stored iron. I strongly recommend all adults to get this test done on an annual basis.

Ideally, your serum ferritin should be between 20 and 80 nanograms per milliliter (ng/mL); somewhere between 40 and 60 ng/mL is the sweet spot for adult men and non-menstruating women.

If your ferritin level is above 80 ng/mL, the solution is to donate your blood. If it's over 200 ng/mL, a more aggressive phlebotomy schedule is recommended.
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« Reply #3 on: Jan 03, 2017 03:29 pm »

Mccoy. I find this very helpful. If I look at the iron content of food it appears I do not get enough. Perhaps I should consider where else iron might come up in my diet.
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« Reply #4 on: Jan 05, 2017 09:51 pm »

Steve, I too believed my diet was too low in Iron, but then I downloaded the cronometer app, started weighing and logging carefully what I ate and realized Iron is all right, whereas some others micronutrients like B3 and omega3s tend to be low. I suggest you do that as well, the basic app is just a couple of dollars but it is sure worth it. There is no other way you can really monitor your macros and micros intake. Some micronutrients are not present like Iodine and K2, but after careful study I started taking supplements.

https://cronometer.com/

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« Reply #5 on: Jun 27, 2021 11:30 am »

Steve, I ceased worrying about iron. I survived 40 years without worrying. I was worried a while ago since my food intake was minimal; as a cautionary measure I took supplements sometimes. I discovered though that dietary iron and zinc should respect some proportion, otherwise zinc might be lost when there is an excess of iron. Best supplements are those which have both and in moderate amounts.
The foods we are discussing are a good source of iron and should be enough for adult males. Vitamin C improves its absorption and again homeostasis ensures that when in need the iron is sucked in by the body.

Ladies should be more concerned about iron because of their multiplied needs. The only real danger though comes if the diet is a starvation diet or it has very little variety.  Or if some pathological condition exists which prevents the absorption of iron. 

It’s been awhile since we have seen McCoy I miss his presence. Grateful for some of these health tips he provided.
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« Reply #6 on: Apr 18, 2022 10:00 am »

I must criticize my previous behavior since I did not verify with blood analyses the actual values of iron in my blood.

However, it turns out they are good, either blood iron concentration and ferritin, which is an index of iron stored in the blood.  Too much iron, as discussed, may be harmful.
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« Reply #7 on: Apr 19, 2022 07:45 pm »

I must criticize my previous behavior since I did not verify with blood analyses the actual values of iron in my blood.

However, it turns out they are good, either blood iron concentration and ferritin, which is an index of iron stored in the blood.  Too much iron, as discussed, may be harmful.

Still not sure about my iron index. I keep thinking I may need more, since vegetarians are always warned about it. But I find the best practice are the energization is exercises from Paramahansa Yogananda to stay in health. I watch so many people around me with so many health problems and feel so fortunate to have been given these exercises early in life and to have continued practicing them.

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God Christ Gurus musical sample creations:
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https://youtu.be/CQgAybAlVO0
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stevehydonus@aol.com
For CD\'s of music by Steve or hydonus@yahoo.com

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