Before you read on…heads up! I’m NOT a doctor or a nutritionist. I’m not giving you any medical or dietary advice here, just sharing what I like to eat. Check with your doctor before you make any changes to your diet!  How many times have you scanned ingredient labels in the grocery store or skimmed the menu at a restaurant and asked yourself, “is this food good for me or not?” The BIG question that can make us folks with hereditary hemochromatosis groan and slap our hands to our foreheads in complete confusion is: “What should I eat?!” There’s not a lot of quality information on how nutrition can both help and hinder those with iron overload, which is maddening because food is the main source of this trace mineral. While a few simple nutrition strategies to lower iron absorption are no brainers, coming up with meal ideas day after day can be daunting, as we not only have to think about how much iron a food contains, but also how readily that iron will be absorbed into our bodies.

It’s complicated.

For example, different types of sweeteners, varying amounts of vitamin C quantities, meat vs. plants, and whether the food is raw or cooked can all impact the amount of iron our bodies take in from a meal.

Stay sane by focusing on what you CAN eat instead of what you can’t. With each meal, “supercharge” the meal’s iron fighting capabilities by incorporating more ingredients and cooking techniques that block iron absorption, so you can worry less about what you should be “cutting out.” One of my favorite ways to do this is with rosemary infused olive oil. Olive oils infused with herbs have a higher polyphenol concentration than plain olive oil, making infusions like this a necessary staple in the iron-fighting kitchen. Not only that, this rosemary infusion is a tasty upgrade to enhance the flavor of foods. Living in the Pacific Northwest where rosemary grows on pretty much every street corner, it’s great to be able to put this plant to use in cooking. I like to drizzle rosemary infused olive oil onto salads, roasted veggies, sautéed mushrooms, toasted bread, and even popcorn! Another great thing about rosemary infused oil is that it’s versatile. You can do more than just eat it; it also works as part of your daily skincare regimen. For example, try using it as a scalp oil for promoting hair growth. I wrote about that here.

ROSEMARY

Why choose rosemary over other common cooking herbs? Two main reasons:

1. Research shows that rosemary extract can reduce iron absorption by up to 15%. FYI this percentage is for non-heme iron only. Rosemary’s iron-fighting abilities won’t work as well with heme iron found in meat; stick to plant foods for best results.
2. Not only does it block iron absorption, rosemary also curbs the body’s inflammatory response. Because inflammation is a continuous problem caused by iron overload (causing wear and tear of the body’s cells and tissues, eventually damaging organs beyond repair if not treated), this makes rosemary an all-star in the hemochromatosis herbal medicine cabinet.

And while there are other herbs out there with benefits for hemochromatosis, none of them taste quite so good infused in olive oil 🙂

OLIVE OIL

Olive oil is a hemochromatosis friendly food, most obviously because it contains very little iron. In fact, the USDA has tested and calculated that 1 tablespoon of olive oil contains only 0.076 mg iron. Olive oil can also deliver up plentiful health benefits for hemochromatosis because of its phytonutrients. A few facts about olive oil worth knowing…

1. When used over a period of time, olive oil can lower total body iron stores.
2. Olive oil helps to protect against diseases that can be caused by iron overload, such as cancer and Alzheimer’s.
3. Olive oil can support increased longevity and extended health-spans.

But buyer beware, some of the olive oils you see lined up on the grocery aisle shelves are processed in a way in which they’ve been depleted of their polyphenols and antioxidants, so all the ‘good stuff’ is gone. Even worse, some reports have shown that common olive oil brands are actually selling us poor quality, rancid olive oils that cause far more harm than good to our health. You’ve got to be careful when choosing olive oil, and sadly the work falls on us as consumers to do the research behind brands. Dr. Mark Hyman recommends looking for the following terms on your olive oil bottle:

• Extra virgin – oil from the very first pressing of the olives
• Unfiltered – contains the highest polyphenol content
• Cold pressed – minimum heat is used to extract the oil, so nutrient quality remains intact

ROSEMARY INFUSED OLIVE OIL

Psst..before we get started with the recipe.

If kitchen life and recipe making are not your thing, you’re in luck, as you can buy pre-made rosemary infused oil. While a DIY version created in your kitchen will save you money, if you’re after convenience or time saved (and if you’re ready to try some ASAP) then opt for a store bought version like this one.

KITCHEN TOOLS NEEDED:

8 oz jar with airtight lid

I like to use a Masontops lid on a mason jar, or a jar with a rubber seal like Le Parfait jar for this purpose.

Baking sheet or food dehydrator

If going the baking sheet route, use either a glass baking sheet or a ceramic baking sheet. Glass and ceramic are recommended by The Iron Disorders Institute as the best cookware materials for lowering iron levels.

INGREDIENTS:

4 fresh rosemary sprigs

1 cup high quality olive oil

 

I like California Olive Ranch

INSTRUCTIONS:

STEP 1

Cut rosemary sprigs so they will easily fit into your jar. Thoroughly wash and pat dry rosemary sprigs, removing as much excess water as possible.

STEP 2

Dehydrate rosemary sprigs in oven or dehydrator. See instructions for each method below.

OVEN METHOD: Place rosemary on baking sheet, bake in oven for 2 hours on lowest heat setting. Sprigs should be dry enough that their woody stems can be snapped or easily broken. Bake longer if needed. DEHYDRATOR METHOD: Place rosemary on dehydrator tray, set to 95 degrees and dehydrate for 8 hours. Sprigs should be dry enough that their woody stems can be snapped or easily broken. Dehydrate longer if needed. OTHER METHODS: Some people hang rosemary sprigs and allow them to dry out at room temperature for several weeks, others use the acidification method which involves soaking the rosemary in citric acid.

This step is critical for preventing bacterial growth in your infused oil, which can cause a type of food poisoning called botulism. You don’t want any moisture getting in, so it’s important that your rosemary is completely dry before moving onto the next step. 

STEP 3

Ensure you have a sanitized and dry work area. Place dried rosemary sprigs into your clean and dry jar. Cover the sprigs with the olive oil. Seal the jar with an airtight seal to prevent moisture from entering into the jar.

STEP 4

Store the jar in a cool, dry, and dark place. To preserve the antioxidants and polyphenols in your oil, it’s important to keep it away from light and heat. At this point, you’ve moved onto the waiting period, as the healthy plant chemicals need time to infuse into the oil. Create a reminder in your calendar for 1-2 weeks out. The rosemary flavor will be more mild at the 1 week mark, and more pungent at the 2 week mark.

STEP 5

Once your waiting period is up, strain the oil through a sieve to remove all rosemary sprigs and needles. Place your infusion a bottle of your choosing for easy pouring. (I like this bottle because it blocks light and seals well with a cork to protect the oil, while still being easy to use)

Make sure to jot down the expiration date, it’s best to use the oil within 2 weeks.

Because of its iron and inflammation fighting qualities, I’m a big fan of rosemary infused olive oil, and I hope you are too. Whether you make it yourself or buy it at the store, I’d love to hear how you use it as part of your hemochromatosis diet (or beauty routine). Send me a message or comment below!

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