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