Minerals: The Role of Iron

Iron (in hemoglobin) transports oxygen in red blood cells. One in six young women have low iron in their blood. If you are feeling tired and run down, you may be iron deficient. If you are an exerciser, iron deficiency dramatically impairs performance by reducing the oxygen carrying capacity of the blood. It can also be lost through sweat or blood losses of the gastrointestinal tract. Strenuous aerobic activity can also cause destruction of red blood cells

The new RDA for iron  
Pre-menopausal women
18 mg/day
Men & Post-menopausal women
12 mg/day
Pregnant women
27 mg/day

Vegetarians & endurance athletes are encouraged to consume more, with an upper limit at 45 mg/day.

How do you know if you have an iron deficiency?

Below are some symptoms:

  • Fatigue and weakness
  • Apathy
  • Pale or dry skin
  • Impaired physical performance
  • Shortened attention span
Foods/drinks that limit the absorption of iron include: high fiber foods and coffee and tea.

Vitamin C enhances the absorption of iron. Foods rich in Vitamin C include:

  • Citrus fruits
  • Strawberries
  • Cantaloupe
  • Peppers
  • Tomato
  • Broccoli
  • Brussels Sprouts
Another way to add iron to your diet is by cooking your vegetables in an iron skillet. By preparing your tomato sauce in an iron skillet versus a non-iron pan, the total iron in that sauce will increase from 3 mg to 87 mg.

The following are examples of ways that iron can be increased in meals:

  • Cereal or whole grain bread with orange juice.
  • Refried beans with tomatoes and peppers.
  • Orange slices, cantaloupe or strawberries with raisins.
  • Strawberries and oatmeal

 

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