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McKesson Clinical Reference Systems: Women's Health Advisor 2002.2
Iron
What is iron?
Iron is a mineral that is important to all body cells. It
is particularly important for blood cells because iron is
needed to make hemoglobin. Hemoglobin is the protein in
blood cells that carries oxygen to body tissues.
If you don't have enough iron you may develop iron
deficiency anemia, a condition in which your blood contains
less hemoglobin than normal. People who have iron
deficiency anemia are often tired and lack energy.
Iron deficiency anemia may result from:
- a diet that lacks enough iron
- blood loss
- body changes during pregnancy.
How much iron do I need?
How much iron you need depends on your age and whether you
are male or female. The recommendations are:
GROUP MG IRON/DAY
Children 1 through 10 years old 10
Males 11 through 18 years old 12
Men over 18 years old 10
Premenopausal females over 11 years old 15
Postmenopausal women 10
Pregnant and breast-feeding women 15 to 30
What foods are good sources of iron?
Iron is found in a variety of foods. Heme iron is found
in meat, poultry, and fish. Nonheme iron is found in
fruits, vegetables, grains, nuts, and legumes. The body
absorbs heme iron better than nonheme iron.
FOOD SERVING SIZE MG IRON (APPROXIMATE)
beef 3 oz 2.5
chicken, white 3 oz 0.8
chicken, dark 3 oz 1.1
lamb 3 oz 1.5
pork, loin 3 oz 0.7
pork, shoulder 3 oz 1.0
pork, leg 3 oz 0.6
turkey, white 3 oz 1.1
turkey, dark 3 oz 2.0
fish 3 oz 1.1
shrimp 3 oz 2.6
liver, beef 3 oz 5.0
liver, chicken 3 oz 7.2
tofu, extra firm 4 oz 1.0
navy beans 1/2 cup 2.5
black-eyed peas 1/2 cup 4.0
garbanzo beans 1/2 cup 4.5
green peas 1 cup 2.5
lentils 1/2 cup 3.3
apricots, dried 10 1.7
dates 10 1.0
raisins 1/4 cup 1.0
prune juice 8 oz 2.7
green beans 1 cup 1.6
spinach 1/2 cup 3.2
potato, baked
with skin 1 2.7
bagel 1 2.5
molasses,
blackstrap 1 tablespoon 2.5
macaroni, enriched
cooked 1 cup 2.0
wheat germ,
toasted 2 tablespoons 1.0
Many cereals and breads are fortified with extra iron.
Check the labels.
Do I need an iron supplement?
If you get enough iron in your diet you don't need a
supplement. Taking unnecessary supplements may be harmful.
You can accumulate too much iron in your body, which can
damage various organs.
If you have iron deficiency anemia, your health care
provider may recommend a supplement. Some supplements cause
constipation. Make sure you drink enough fluid and have
enough fiber in your diet.
What foods affect the way the body absorbs iron?
Vitamin C (found in citrus fruits and tomatoes) helps the
body absorb nonheme iron. Eating heme-iron-rich foods with
nonheme-iron-rich foods helps increase absorption.
Consuming coffee and tea (even decaffeinated), excess
dietary fiber, or calcium supplements within 2 hours of
eating iron-rich foods can decrease iron absorption.
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