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Are You Iron Deficient?
Lack of iron is the most common nutritional deficiency in the world. Women are most particularly at. risk for iron deficiency. The average daily iron intake of a female in the United States is only 12.3 mg. This is well below the adult average amount recommended for good health (the RDA or Recommended Daily Allowance) of 15 mg. The average woman needs 18 mg. iron a day. The average man needs 10 mg of iron in their diet every day. See daily iron rich foods details in the list below.What is the Optimal Daily Dietary Iron Intake?
Children - from birth to age 6 months: 10 mg dailyChildren - from ages 6 months to 4 years: 15 mg dailyFemales - ages 11 to 50: 18 mg Females - over age 50: 10 mgPregnant women: 30 to 60 mg *Males - ages 10 to 18: 18 mg Males over age 19: 10 mg How Would You Know if You Are Iron Deficient?
You could be iron deficient if you.....
... are unusually tired;
..... have reduced ability to exercise comfortably;
..... have poor stamina;
.... get frequent infections; or,
..... if you are lethargic.
What are the Main Causes of Dietary Iron Deficiency? 1. Not eating enough iron rich foods. For example, those on restrictive diets and in some cases, vegetarians who do not eat enough of the proper foods.
2. Increased demand for iron, for example to replace Blood loss (e. g. from menstruation in some women) or in times of accelerated growth (such as during adolescence) or extreme and/or unusual physical activity or during and after an aggressive autologous Blood donation program.
Is All Dietary Iron the Same?
The are two different types of digestible iron in food:
1. hemo iron, found in red meat seafood and poultry, and
2. non-hemo iron found in breads, fruits, breakfast cereals, vegetable, legumes (e. g. baked beans), nuts and eggs.
Hemo iron foods are rich in iron and contain iron in a form that is easily absorbed by the body. Red meat also has a special effect on iron absorption. Red meat, when eaten together with the vegetables, can boost the absorption of non-hemo iron by up to 400%. Vitamin C has a similar positive effect on the absorption of iron.
In other words, the key to a healthy iron rich diet is to eat a combination of iron rich foods, high in both hemo and non-hemo iron.
Some Good Sources Foods Rich in Iron* (Dietary Iron) are:
List of Grains Rich in Iron: Iron (mg.)
Brown rice,---------1 cup cooked.............0.8Whole wheat bread,----- 1 slice......................0.9
Wheat germ, ---2 tablespoons...............1.1
English Muffin,-------- 1 plain.........1.4
Oatmeal, ----1 cup cooked.........1.6
Total cereal, -------1 ounce.........18.0
Cream of Wheat, ---------1 cup...........10.0
Spaghetti, enriched,----- 1 cup, cooked.....2.0
Raisin bran cereal, ---1 cup.......6.3
List of Iron Rich Legumes, Seeds, and Soy:
Sunflower seeds, ----1 ounce..........1.4
Soy milk,-------- 1 cup..........1.4
Soy burger, ---------1 average...............1.8 to 3.9*
List of Vegetables Rich in Iron:
Beets, 1 cup--------1.8
Potato, fresh baked, cooked w/skin on -----4.0
A Sample List of Foods Rich in Iron:
Blackstrap Molasses, one tablespoon------- 3.0
Beef, three ounces---------2.3 to 3.0
Liver (beef, chicken), three ounces--------8.0 to 25.0
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