Top Iron-Rich Food for Maximum Energy

Summary

This video script delves into the role of iron in the body and debunks the myth that it is solely responsible for energy levels, a misconception propagated by marketing in the past. It highlights the importance of iron for hemoglobin production and cellular function, while also discussing the negative effects of excess iron, such as accelerated aging. The script provides insights from studies on blood donors and the potential benefits of moderate iron intake, suggesting alternative sources of iron from non-meat sources and the use of cast iron skillets for those with heavy menstrual cycles. It concludes with advice on monitoring iron levels, the importance of vitamin C in iron absorption, and cautions against high iron intake without medical necessity.

Takeaways

• 😀 Iron is essential for making hemoglobin, which carries oxygen in red blood cells, and is necessary for various cellular functions.
• 🧬 Iron's reputation as a key to energy was largely a marketing ploy by Geritol in the 1950s and 1960s, which was not based on fact.
• 🔍 Iron can contribute to aging as it oxidizes, similar to rust, and may accelerate the aging process in the human body.
• ⏳ Regular blood donation has been linked to longer life spans, possibly due to the reduction of iron levels in the body.
• 🇩🇰 A Danish study found that blood donors who donated the most lived the longest among the long-lived blood donors, suggesting a potential benefit to iron reduction.
• 👩 Women generally live longer than men, which may be partly due to the monthly blood loss and iron reduction through menstruation.
• 🦠 Historically, blood-sucking parasites helped regulate human iron levels, which is why our bodies are adapted to absorb iron aggressively.
• 🥬 There are non-meat sources of iron, such as dark leafy greens, mussels, oysters, and certain types of liver pate.
• 🍫 Dark chocolate is a rich source of iron, with a one-ounce serving providing a significant amount.
• 🍳 For those with low iron, especially women with heavy menstrual cycles, using a cast iron skillet can help increase iron intake.
• 📊 It's important to test iron levels annually, as many people may have higher than necessary iron levels, which can be detrimental to health.
• 🍵 Drinking regular tea can help lower iron levels, which may be beneficial for those with high iron.
• 🚫 High iron levels without a genetic cause can sometimes be due to the use of cast iron cookware, which can leach iron into food.
• 🍊 Vitamin C enhances iron absorption, so it should be taken with caution depending on whether one's iron levels are high or low.

Q & A

What is the primary function of iron in the human body?

Iron is essential for the production of hemoglobin, the molecule in red blood cells that carries oxygen, and it is also needed for various cellular functions.

Why did the perception of iron's importance for health change in the 1950s and 1960s?

The perception was influenced by Geritol, a company that sponsored TV programs and marketed their product as a solution for low energy due to iron-poor blood, despite this claim lacking factual basis.

What is the misconception about iron and energy levels?

There is a widespread misconception that iron directly gives us energy, which originated from Geritol's marketing campaigns, but in reality, iron's role is to support the oxygen-carrying capacity of the blood.

How does iron contribute to aging?

Iron contributes to aging through a process similar to rusting. When iron oxidizes within the body, it can accelerate the aging process.

What was the finding of the study comparing blood donors and non-donors?

The study found that regular blood donors lived on average about seven years longer than non-donors, possibly due to the reduced iron levels from blood donation.

What did the Danish study reveal about blood donation and lifespan?

The Danish study showed that blood donors who donated the most blood in their lifetime lived the longest among the long-lived blood donors, suggesting a correlation between iron reduction and longevity.

Why do women generally live longer than men, and how does this relate to iron?

Women generally live longer than men partly because they lose blood and iron regularly through menstruation, which may contribute to a longer lifespan.

How did historical blood loss in men affect their iron levels?

Historically, men experienced blood loss through physical activities like wrestling and through blood-sucking parasites in their GI tract, which helped regulate their iron levels.

What are some non-meat sources of iron mentioned in the script?

Non-meat sources of iron include dark leafy greens, mussels, oysters, goose and chicken liver pate, and dark chocolate.

What is the recommendation for individuals with high iron levels who are not using a cast iron skillet?

For those with high iron levels, it is recommended to reduce or stop using a cast iron skillet, as this can contribute to elevated iron levels.

How can one manage their iron levels through diet, according to the script?

To manage iron levels, one can consume iron-rich foods in moderation, and for those with high iron levels, it's suggested to avoid vitamin C with iron-rich meals to prevent excessive absorption.

Why is it important to test iron levels regularly?

Regular testing of iron levels is important to identify any abnormalities, such as high iron levels, which can be a sign of underlying health issues and can be managed with dietary changes or medical interventions.

What is the role of vitamin C in relation to iron absorption?

Vitamin C enhances the absorption of iron. It is recommended to consume vitamin C with iron-rich meals for those who need to increase their iron levels, but should be avoided for those with high iron levels.

Outlines

00:00

🩸 Iron's Role in Health and Misconceptions

This paragraph discusses the importance of iron for the production of hemoglobin, which carries oxygen in red blood cells, and its role in various cellular functions. It clarifies misconceptions about iron's relation to energy levels, stemming from Geritol's marketing campaigns in the 1950s and 1960s. The speaker emphasizes that while iron is essential, excessive iron can accelerate aging due to oxidation. Studies are cited to support the idea that reducing iron levels, such as through blood donation, may contribute to longer life spans, and the natural monthly blood loss in women is highlighted as a factor in their generally longer lives compared to men.

05:00

🌱 Plant-Based and Unusual Sources of Iron

The speaker explores various sources of iron that are not derived from meat, including dark leafy greens like spinach, shellfish such as mussels and oysters, liver pate, and dark chocolate. The paragraph also touches on the historical context of iron absorption in humans, influenced by blood-sucking parasites that were common until the 20th century. A personal anecdote about a patient with a tapeworm causing low iron levels is shared, illustrating how parasites could deplete iron. The importance of moderation in iron intake is stressed, and the use of a cast iron skillet for those with particularly low iron levels, such as women with heavy menstrual cycles, is suggested.

10:02

⚠️ Monitoring and Balancing Iron Levels

This paragraph focuses on the importance of regular testing of iron levels and the potential health risks associated with both low and high iron levels. The speaker advises on the use of regular tea to help lower iron levels and warns against the overuse of cast iron skillets, which can lead to excessively high iron levels. Additionally, the role of vitamin C in the absorption of iron is discussed, with recommendations on how to use it to either increase or decrease iron absorption depending on one's iron levels. The paragraph concludes with a reminder to be cautious about artificial sweeteners and the importance of adding fiber to the diet naturally.

Keywords

💡Iron

Iron is a mineral that is essential for the human body, particularly for the production of hemoglobin, which is the molecule in red blood cells responsible for transporting oxygen throughout the body. In the video, iron is discussed as a critical component for cellular function and energy levels, but also as a potential contributor to aging due to its role in oxidation processes.

💡Hemoglobin

Hemoglobin is a protein in red blood cells that carries oxygen from the lungs to the rest of the body. The script explains that without sufficient iron, the body cannot produce enough hemoglobin, which affects the body's ability to transport oxygen efficiently.

💡Geritol

Geritol is a brand mentioned in the script as having a historical influence on the perception of iron's importance for energy levels. The script describes how Geritol's marketing in the 1950s and 1960s led to a widespread but misleading belief that iron supplementation could boost energy.

💡Oxidation

Oxidation refers to a chemical reaction where a substance loses electrons, and in the context of the video, it is used to describe how iron can contribute to aging by causing rusting or damage within the body. The script contrasts the need for iron with its potential negative effects when present in excess.

💡Blood Donation

The script discusses blood donation as a natural way to reduce iron levels in the body. It cites studies showing that regular blood donors tend to live longer, presumably due to the reduced iron levels, which may slow down the aging process.

💡Menstruation

Menstruation is the monthly blood loss experienced by women of reproductive age. The video script notes that women, in general, have a longer lifespan than men, which may be partly attributed to the regular loss of iron through menstruation.

💡Parasites

In the script, parasites are mentioned as a historical factor that contributed to the depletion of iron in the human body. It explains that the human body has an aggressive system for iron absorption due to the historical presence of blood-sucking parasites in our GI tract.

💡Dark Chocolate

Dark chocolate, particularly those with a high cocoa content (70 to 85%), is highlighted in the script as a rich source of iron. It is suggested as an alternative to meat for those seeking to increase their iron intake.

💡Cast Iron Skillet

A cast iron skillet is a type of cooking pan made from cast iron. The script mentions it as a potential source of iron, especially for women with heavy menstrual cycles who may be low in iron. However, it also warns of the risks of high iron levels associated with its use.

💡Vitamin C

Vitamin C is essential for the absorption of iron in the body. The script advises that consuming vitamin C before an iron-rich meal can enhance iron absorption, but cautions against doing so if one has high iron levels.

💡Aleve and Advil

Aleve and Advil are brands of nonsteroidal anti-inflammatory drugs (NSAIDs) mentioned in the script as potential causes of iron loss. The script suggests that individuals who frequently use these medications may experience lower iron levels due to their blood-thinning effects.

💡Polyps

Polyps are growths that can develop in the lining of the gastrointestinal tract. The script uses the example of a patient with a low iron level who was found to have a polyp, suggesting that polyps or other growths could be a cause of iron deficiency if they are bleeding slowly.

Highlights

Iron is essential for making hemoglobin, which carries oxygen in red blood cells.

Iron is also necessary for various cellular functions.

The misconception that iron directly gives energy originated from Geritol's marketing in the 1950s and 1960s.

Iron can contribute to aging due to its oxidation properties.

Regular blood donors tend to live longer, possibly due to reduced iron levels.

A Danish study found that blood donors who donated more frequently lived longer.

Women generally live longer than men, partly due to the iron loss through menstruation.

Men used to lose blood through encounters with wild animals and parasitic infections.

Modern cases of parasitic infections can still lead to low iron levels.

Most people only need iron in moderation.

Dark leafy greens are a good non-meat source of iron.

Mussels, oysters, and liver pate are rich in iron.

Dark chocolate contains a significant amount of iron.

Using a cast iron skillet can help increase iron intake, especially for women with heavy menstrual cycles.

High iron levels can be harmful and should be monitored with annual tests.

Consuming regular tea can help lower iron levels.

Low iron can be caused by excessive use of anti-inflammatory drugs or undiagnosed polyps or cancers.

Vitamin C aids in the absorption of iron, but should be avoided with high iron meals.

Artificial sweeteners can negatively impact friendly bacteria.

Transcripts

(calm music)

- Iron rich foods for energy,

beyond just meat.

Alright, first things first.

What is iron and why do we need it?

Well, iron is one of the most common elements on Earth.

We need iron to make hemoglobin,

the molecule in our red blood cells that carries oxygen.

We actually need iron

for many other processes in cellular function.

So without iron, you don't have hemoglobin,

and therefore you can't function

and carry oxygen efficiently.

Now the problem is

that iron has gotten a notoriety

as being far more important

for our health than it actually is.

Now, this actually started years ago in the 1950s

and 1960s with a company called Geritol.

And Geritol sponsored a lot

of TV programs when I was growing up,

and Geritol was trying to convince people

that the reason you had low energy is

that you had iron-poor blood,

and that Geritol would help with energy

because you had iron-poor blood.

Now, this of course, was without any basis in fact,

but it sure sold and it sponsored a lot of TV.

So a huge generation grew up thinking

that iron gave us energy

and nothing could be further than the truth.

The problem with iron is that yes, we need it,

but iron rusts us.

Iron oxidizing is what causes rust

and iron oxidizing in us, believe it or not,

makes us age faster than we should.

Now, I've been writing about it in all my books,

but let me give you some very impressive examples.

First of all, there was a study a number of years ago

looking at people who were blood donors

versus people who did not donate blood.

And lo and behold,

people who were regular blood donors

lived on average

about seven years longer than non-blood donors.

Why? Because they were getting rid of iron.

Now, recently, a new study was done

because let's face it, when you donate blood,

you get rid of a lot of iron.

And maybe there's a point where it becomes,

defeats the purpose of giving blood.

Maybe you can donate too much blood

and that would shorten your lifespan.

So a recent Danish study looked at that very factor.

They looked at blood donors

and they compared the blood donors

who donated the least amount of blood in their lifetime

versus the blood donors

who donated the most amount of blood.

And guess what they found?

The people who donated the most amount of blood

of the long lived blood donors

lived the longest of the long lived blood donors.

Wow.

So that really makes the case

that maybe we don't need that much iron.

Case in point, as most of you know,

women in general live about seven years longer than men.

And you guessed it, women donate on a monthly basis

blood through menstruation, for half of their lives.

In fact, interestingly, women begin to catch up

with men in terms of lifespan after menopause

because they're no longer monthly donating blood.

Now what about men?

Well, men used to have blood loss for two reasons.

Number one, we would be wrestling saber tooth tigers

and donate blood in that way.

We don't do that anymore.

But a point most of us aren't aware of is that

up until really a hundred years ago,

most of us had blood sucking parasites

in our GI tract,

either worms or amoeba or tapeworms,

and they were avidly leaching iron out of us.

And because of that,

we have a very aggressive system

to absorb whatever iron that we encounter

because for most of our existence,

these parasites were depleting us of iron.

In fact, recently I had a new patient

who travels extensively among other places in South America.

And one of the interesting findings in him

was he had remarkably low iron levels.

And in the process of the workup,

he passed a 20 foot tapeworm.

And lo and behold, once he passed his 20 foot tapeworm,

his iron levels returned to normal.

So I've actually seen it in modern society,

but long ago that was a common occurrence.

Now we do need iron,

but most of us need it only in moderation.

So we need to find a middle ground

for getting iron into our blood.

Now there's some great sources that do not come from meat.

First of all, dark leafy greens.

You can get about a milligram of iron

per cup of spinach.

Mussels and oysters.

Oysters have about a milligram of iron per oyster,

mussels have slightly less.

Goose and chicken

and duck liver pate is chockfull of iron.

And here's the cool thing, if you want iron,

dark chocolate is loaded with iron.

A one ounce serving of 70 to 85% dark chocolate

provides 3.37 milligrams of iron.

That's a lot of iron if you're after iron.

Now finally, I've talked about this before.

There are particularly women who are menstruating,

who have heavy menstrual cycles, who are low in iron

and need additional iron.

One of the easiest ways to do it

is to get a cast iron skillet

that is not coated with enamel or ceramic

and use it for that purpose.

But that is the exception rather than the rule.

I've talked about this before.

Most of my patients with high iron

who do not have a genetic reason for high iron

are cast iron skillet users.

And if we can get you to give up your cast iron skillet,

your serum iron goes down.

But I understand if you're an active menstruating woman

with heavy periods, you can have a low iron,

and a cast iron skillet is a great way

to get iron into your body.

Now, this brings me to my next point.

You must test your iron levels once a year.

You would not believe

how many new patients walk into my office

and are shocked with how high their iron levels are.

Now, I've found, and it works almost universally,

that if you consume two to three cups

of regular tea, not herbal,

it's a fantastic way to bring down iron levels.

Now, once again, we do need iron,

but we do absorb it avidly from our intestines.

Now, I have a few patients like my tapeworm guy

who have low iron when they see me.

In fact, just recently I had another gentleman

who had a low iron.

Guys, unless you are wrestling saber tooth tigers,

there is absolutely no good reason for you

to have a low iron,

and a lot of bad reasons for you to have a low iron.

Bad reason number one,

you're taking a lot of Aleve or Advil or ibuprofen

'cause you work out a lot

or your job involves a lot of heavy lifting and you're sore.

These things actually cause iron loss.

And it's amazing how many times a guy with low iron,

that's the culprit.

Number two,

and maybe the most common is you have a polyp

or potentially a cancer

that's leaking iron slowly.

This other patient had a low iron,

hadn't had colonoscopy in a number of years.

We sent him for a colonoscopy.

Sure enough,

had almost a marble sized polyp.

Removed it, within the next blood test,

his iron was back to normal.

So get your iron checked.

If it's low, the next thing you want to get

a complete blood count with a differential,

a CBC with diff.

Look for the sizes of your red blood cells.

A lot of people can be anemic,

but not because they have low iron.

Finally, if you're a woman with active menstrual periods

that are heavy and you have a low iron,

get yourself a cast iron skillet and use that,

and have yourself some pieces of extra dark chocolate.

One last thing.

We need vitamin C to absorb iron actively.

So if you wanna get your iron up,

chew a vitamin C tablet

before your iron rich meal.

On the other hand, if you have a high iron, please, please,

please don't take your vitamin C

anywhere near a high iron meal.

You'll really absorb it rapidly.

If you enjoyed this episode

of the Dr. Gundry Podcast,

you're definitely gonna wanna see this one.

Any of the other artificial sweeteners,

which believe it or not, kill off your friendly bacteria.

So please be careful about fiber supplements.

It's much easier to add fiber to your diet.