Iron deficiency is the most common nutritional deficiency in the world, affecting people in both industrialized and developing nations. Iron is essential to most forms of life, and it serves as a vital component of hundreds of proteins and enzymes in your cells. Your body stores and recycles iron fairly efficiently. Signs of iron deficiency typically do not appear until your stores are depleted. Blackstrap molasses is a good source of iron, but it is usually not sufficient for correcting iron deficiency.
Deficiency
Iron is necessary for synthesizing hemoglobin and myoglobin, which transport oxygen to all your tissues and store it in your muscles. Iron is also an essential constituent of the enzymes that produce energy in your mitochondria and protect your cells from bacteria and oxidative damage. Anemia, fatigue, headaches, rapid pulse, dizziness, weight loss, shortness of breath and loss of appetite can all result from iron deficiency. "The Merck Manual of Diagnosis and Therapy" states that all people with iron deficiency require iron supplementation.
Sources
Iron is found in two forms in foods. Heme iron, which is primarily found in animal products, is more efficiently absorbed than nonheme iron, which accounts for about 85 percent of the iron in the average diet. However, absorption of nonheme iron is improved if you consume it with vitamin C. Red meats, liver and other organ meats, poultry, fish and shellfish are good sources of heme iron, while soybeans, legumes, whole grains and blackstrap molasses are excellent sources of nonheme iron.
Requirements
Recommended dietary allowances for iron -- the amounts needed to avoid deficiency -- vary from 0.27 mg daily for infants to 27 mg for pregnant women. Healthy adult males can usually acquire enough iron through diet alone. However, your body demands more iron during times of growth, during pregnancy and lactation or if you have heavy or prolonged menstrual periods. In these situations, your dietary intake of iron might not meet your needs, even if you consume iron-rich foods like blackstrap molasses, which furnishes 3.5 mg of iron per tbsp.
Considerations
Blackstrap molasses is an excellent source of nonheme iron. However, if you are already iron deficient, or if you are at risk for iron deficiency by virtue of rapid growth, pregnancy or ongoing blood loss, even the best dietary sources of iron might not be sufficient. Your daily iron intake must meet your basic needs as well as replenishing diminished stores or keeping up with ongoing losses. In such situations, iron supplementation is usually recommended. Ask your doctor if your iron needs can be met with blackstrap molasses.
References
- Linus Pauling Institute at Oregon State University: Iron
- "The Merck Manual of Diagnosis and Therapy, 18th Ed.: Iron"; Mark H. Beers, M.D., Editor-in-Chief; 2006
Member Comments