Pumping Iron

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Pumping Iron!

• Brian Higginson, RD, CD
• Nutrition Care Clinic
• [phone]

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Iron What is it good for?

• Iron is a mineral that is found in hemoglobin
• Hemoglobin helps to transport oxygen to our
  bodys cells
• Oxygen is necessary for the conversion of food
  into energy
• It makes red blood cells red

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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

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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

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Dietary Reference Intakes
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Reading Food Labels

• DV is based on 18 mg per day
• So 4 iron 0.72 mg iron
• (0.04 x 18 0.72)

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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

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Heme Iron In Foods

• Chief sources ( gt4 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

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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

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Heme Iron In Foods

• Minor sources ( lt 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

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Non-Heme Iron In Foods

• Chief sources ( gt 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

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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

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Non-Heme Iron In Foods

• Minor sources ( lt 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

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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

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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

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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

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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

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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 1530 mg
• take them on an empty stomach
• either between meals or before bed

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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

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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

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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