What's the Scoop with Iron?

       Iron is the most common nutrient deficiency in the world. Most of the iron we have in our bodies is recycled, but some is lost through the stool. What is lost must be replaced from the foods we eat to prevent iron deficiency.

     There are two types of iron found in our food supply. One is found in animal products such as meat, and the other is found mostly from plant sources. The type of iron found in animal sources is more easily absorbed  by our bodies then the iron from plant sources. For this reason, iron deficiency may be a concern for those people who do not eat meat. If you are a vegetarian you may want to discuss with your doctor or Registered Dietitian about having your iron level checked regularly.

     Our bodies' can detect how much iron is available in storage and will absorb more iron from the food we eat if our level is low. Our bodies can do a better job of absorbing the iron from plant food if we have vitamin C or animal protein in our digestive tract at the same time as the iron. Therefore, it is a good idea to consume a food with Vitamin C (see below) at the same time as a food with iron if you are trying to increase your iron level!

     Foods that provide iron include:

• liver
• seafood
• kidney and heart
• lean meat
• poultry
• beans
• spinach
• potato skins
• egg yolks
• whole grain and enriched breads, cereals, and rice
• dark molasses 

Foods that provide Vitamin C include:

• citrus fruits (oranges, grapefruit, lemons, limes)
• tomatoes and tomato juice
• potatoes
• Brussels sprouts
• cauliflower
• strawberries
• cabbage
• spinach

     Iron deficiency is most common in children and women of childbearing age. It can also occur when large amounts of blood are lost, such as with severe injury. Iron deficiency can lead to iron deficiency anemia. Symptoms include: decreased physical ability, impaired cognitive ability, delayed development in infants, and during pregnancy: increased risk of premature delivery, low birth weight babies, and infant mortality. If you believe that you or your child may be iron deficient, schedule and appointment with your doctor to have your iron level checked.

     The Recommended Daily Allowances for Iron are as follows:

Birth to 13 years: 7-11mg/day

14 to 18 years: Males: 11mg/day; Females: 15mg/day

19 to 50 years: Males: 8/mg/day; Females: 18mg/day

50+: 8mg/day

Pregnancy: 27mg/day

Lactation: 9-10mg/day

     Now you've got the scoop on iron!

Cheers,
Brittney