Blackstrap molasses is a byproduct of the sugar refining process. Sugar cane juice has to be heated, clarified and boiled to make molasses, which is a rich source of many nutrients. Because the syrup goes through several heating processes before it forms, heating it further will not kill the many nutrients it contains. However, you should store molasses in a tightly sealed container in a cool, dry place to keep it fresh.
Calcium
Most people think of dairy products as the primary source of calcium. While these foods are rich in the mineral, blackstrap molasses is as well -- 1 tablespoon gives you 41 milligrams of calcium. This mineral helps your bones stay strong, which becomes especially important as you age, and it also ensures that your heart, muscles and nerves are functioning properly. If you choose not to or cannot consume dairy, adding blackstrap molasses to your diet can help you get the amount of calcium you need each day. Adults between the ages of 19 and 50 need 1,000 milligrams of calcium a day.
Iron
Red meat and other animal products are rich in iron, which helps transport oxygen throughout your body and regulate the growth and function of your cells. However, many plant-based foods are good sources of the mineral as well, including blackstrap molasses. One tablespoon of blackstrap molasses provides 3.5 milligrams of iron, which puts you well on your way to meeting your daily needs. Men need 8 milligrams of iron a day, and women need 18 milligrams until they turn 50, when their need decreases to 8 milligrams. Getting enough iron also helps keep you from becoming anemic, which can lead to fatigue and a compromised immune system.
Magnesium
Your body needs magnesium to regulate its levels of several other minerals, including calcium, and the mineral is also needed for the function of every one of your organs. A deficiency in magnesium is rare, but most people do not get enough of it from the foods they eat. Adding blackstrap molasses to your diet can help you meet your daily needs for magnesium, which is 420 milligrams for men over 31 and 320 milligrams for women over 31. One tablespoon of blackstrap molasses contains 48 milligrams of magnesium.
Additional Considerations
While blackstrap molasses is rich in nutrients, it is also high in sugar, so you should consume it in moderation. You might try replacing your refined sugars or other sweeteners with blackstrap molasses to boost the nutrient content of your meals, as well as your baked goods. Look for unsulphured blackstrap molasses, which does not contain the added processing chemical and has a cleaner taste.
References
- Encyclopedia.com: Molasses: How Products Are Made
- For a Healthy Future: What’s So Great About Blackstrap Molasses?
- USDA National Nutrient Database for Standard Reference: Molasses
- University of Maryland Medical Center: Calcium
- Office of Dietary Supplements: Iron
- University of Maryland Medical Center: Magnesium
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