Pumping Iron!Brian Higginson, RD, CDNutrition Care Clinic(206) 781-6228
Iron: What is it good for?
• Iron is a mineral that is found in hemoglobin
• Hemoglobin helps to transport oxygen to our body’s cells
• Oxygen is necessary for the conversion of food into energy
• It makes red blood cells red
Deficiencies of Iron
• Not enough oxygen arrives in the cells → not able to burn energy
• Iron-deficiency Anemia: iron levels are too low
• Anemia can also be caused by other factors as well: – thalassemia– not enough vitamin B12 or folic acid– excessive bleeding, menstruation
Symptoms of Anemia
A blood test is the only way to diagnosis iron-deficiency anemia.
• lack of energy, feelings of tiredness• higher incidence of infections• pale skin color• dark circles under the eyes• swollen tongue • thin fingernails
Dietary Reference Intakes
Gender/Age Group Iron (mg) per day
Male, 14-18 11
Male, 19-50+ 8
Female, 14-18 15
Female, 19-50 18
Female, 50+ 8
Female, Pregnant 27
Female, Lactating 10
Reading Food Labels
• “% DV” is based on 18 mg per day
• So 4% iron = 0.72 mg iron
(0.04 x 18 = 0.72)
Two Types of Iron
• Heme Iron: a form similar to what our body uses; more absorbable– found in animal products: red meat,
fish, and poultry
• Non-heme Iron: a plant-based form that is less absorbable by the body– found in beans/legumes, whole grains,
nuts, and some fruits & vegetables
Heme Iron In Foods
Chief sources ( >4 mg per serving)(all serving sizes are 3 oz cooked)
• clams: 11+ mg
• oysters: 7 mg
• game (elk, moose, venison): 6-7 mg
• duck, pheasant: 6-7 mg
• organ meats (liver, kidney): 5-7 mg
Heme Iron In Foods
Moderate sources (2-4 mg/serving)(all serving sizes are 3 oz cooked )
• sirloin, tenderloin, steak: 3 mg
• scallops: 2.5 mg
• shrimp: 2.5 mg
• ground beef: 2 mg
• pork: 2 mg
Heme Iron In Foods
Minor sources ( < 2 mg/serving)
• tuna, 3 oz: 1-2 mg
• poultry (chicken, turkey), 3 oz: 1 mg
• egg, 1 large: 1 mg
• mackerel, cod, salmon, halibut, 3 oz: 0.5-1 mg
Non-Heme Iron In Foods
Chief sources ( > 4mg per serving)• carob chips, ½ cup: 20 mg• Total cereals®, Frosted Mini Wheats® (dry),
1 cup: 15-18 mg (read label)• soybeans, 1 cup cooked: 9 mg• Cheerios®, 1 cup dry: 8 mg• lentils, 1 cup cooked: 6.5 mg• Carnation Instant Breakfast®, 1 pkg: 4.5 mg
Non-Heme Iron In Foods
Moderate sources (2-4 mg/serving)• spinach, 1 cup cooked: 4+ mg• Quaker® instant oatmeal, 1 pkt: 3.8 mg• prune juice, 1 cup: 3 mg• apricots (dried), ½ cup: 3 mg• baked potato w/ skin: 3 mg• dry beans, ½ cup cooked: 2.5 mg• raisins, 2/3 cup: 2 mg• collard greens, 1 cup cooked: 2 mg
Non-Heme Iron In Foods
Minor sources ( < 2 mg/serving)• wheat germ, 3 Tbsp: 2 mg• spinach, 1 cup raw: 1.5 mg• whole wheat bread, 2 slices: 1.5 mg• pasta, enriched, ½ cup cooked: 1 mg• rice, white or wild, ½ cup cooked: 1 mg• nuts, 1 oz w/out shells: 1 mg• dates, ½ cup, dried: 1 mg
Enhancing Iron Absorption
• Non-heme iron absorption can be increased by:– eating them with heme-iron foods– pairing them with vitamin C rich foods
(e.g. OJ, citrus fruits, strawberries, tomatoes, peppers, pineapple, etc)
– using stainless steel or cast iron cookware
Getting Non-Heme Iron
• tomato-based chili w/ beans & meat• breakfast cereal w/ a glass of OJ and
strawberries• red peppers or broccoli w/ whole-grain
pasta• lemon juice on cooked spinach• peanut butter sandwich w/ an orange• cooking in cast iron skillets w/ tomatoes,
vinegar, or citrus juice
Absorption Reducers
• Coffee and tea– tannins and polyphenols block it
• High-calcium foods– calcium competes for absorption with
iron across the intestinal wall
• Antacids– neutralizes the stomach acids needed
for absorption
Tips for Maximizing Iron
• Skip the cheese when eating a hamburger, sandwich, chili, or beans
• Drink milk in between meals of high-iron foods instead of with meals
• Drink coffee or tea apart from meals
Iron Supplements
When food-based sources of iron are not enough:
• ferrous sulfate is the most easily absorbed form of iron– absorbed 3 times better than the others
• check the dosage: usually 15–30 mg
• take them on an empty stomach– either between meals or before bed
Iron Supplements
• take them with water or juice– avoid milk, coffee, or tea
• consider a slow-release form if it causes stomach upset
• drink plenty of water to avoid constipation
• keep them out of the reach of children
Iron Supplements
• the “Upper Limit” = 45 mg per day– set by the National Academy of
Sciences
• Excessive amounts → iron acts as a “pro oxidant”– damages cell walls– can increase risk of heart disease and
cancer
In Summary…
• Maximize your intake of iron-rich foods on a regular basis
• consume sources of vitamin C with plant-based iron
• If taking supplements, be sure to check the quality of the iron and the amount
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