Guest guest Posted February 16, 2003 Report Share Posted February 16, 2003 Boosting Iron Absorption in Anemia JoAnn Guest Feb 11, 2003 12:10 PST ~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~ How Can You Boost Iron Absorption? If you have had your blood tested and you know you are not getting enough iron, then eating a diet of iron-rich foods is the best next step. The Recommended Dietary Allowance for iron is 10 mg daily for menand postmenopausal women and 15 mg for women of childbearing age. Womenneed more iron daily to replace the iron lost each month during menstruation. Pregnant women need 18 mg daily (and sometimes more). The body absorbs only about two to twenty percent of the iron available invegetarian sources. You can increase the amount of iron that is absorbed by eating foods high in vitamin C along with foods high in iron. Vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, dark leafy greens, kohlrabi, organic potato (white), sweet pepper, and organic tomatoes are allgood sources of vitamin C. The best fruit sources of vitamin C are cantaloupe, guava, honeydew melon, mango, strawberries, and watermelon. More Tricks For Iron Another way to promote iron absorption is to eliminate coffee with meals, especially when eating foods that contain significant amounts of iron. Coffee has been shown to decrease iron absorption by asmuch as 39 percent and tea by 64 percent. This is thought to be due totannins and other substances that bind with the iron and make it less absorbable. This effect has been shown to occur even when coffee was consumed one hour after the meal. Adding milk to coffee further decreases iron absorption. You can partially counteract this effect with vitamin C rich foods, butwhy not enjoy a glass of orange juice with your breakfast instead of acup of coffee? Cooking with cast iron pots can significantly increase the iron content of food. This is especially true when cooking acidic foods like tomatoes. ---------------------------- Dried beans and dark leafy green vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption isincreased markedly by eating foods containing vitamin C along with foods containing iron. Heme vs. Non-heme Iron Iron is an essential nutrient because it is a central part of hemoglobinwhich carries oxygen in the blood. Iron deficiency anemia is a worldwidehealth problem which is especially common in young women and inchildren. Iron is found in food in two forms, heme and non-heme iron. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less absorbed. Vitamin C acts to markedly increase absorption of non-heme iron. Adding a vitamin C source to a meal increases non-heme iron absorption up tosix-fold which makes the absorption of non-heme iron as good or better than that of heme iron. Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron are also high in vitamin C so that the iron in these foodsis very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption. Both calcium and tannins (found in tea and coffee) reduce iron absorption. Tea should be used several hours before a meal which is high in iron. FOOD AMOUNT IRON (mg) organic Soybeans, cooked 1 cup 8.8 Blackstrap molasses 2 Tbsp 7.0 Lentils, cooked 1 cup 6.6 Tofu 4 oz 0.7-6.6 Quinoa, cooked 1 cup 6.3 Kidney beans, cooked 1 cup 5.2 Chickpeas, cooked 1 cup 4.7 Lima beans, cooked 1 cup 4.5 Pinto beans, cooked 1 cup 4.5 Black-eyed peas, cooked 1 cup 4.3 Swiss chard, cooked 1 cup 4.0 Tempeh 1 cup 3.8 Black beans, cooked 1 cup 3.6 Turnip greens, cooked 1 cup 3.2 Prune juice 8 oz 3.0 Spinach, cooked 1 cup 2.9 Beet greens, cooked 1 cup 2.7 Tahini 2 Tbsp 2.6 Raisins 1/2 cup 2.2 Cashews 1/4 cup 2.0 Figs, dried 5 medium 2.0 Seitan 4 oz 2.0 Bok choy, cooked 1 cup 1.8 Bulgur, cooked 1 cup 1.7 Apricots, dried 10 halves 1.6 Tomato juice 8 oz 1.4 Veggie hot dog 1 hot dog 1.4 Almonds 1/4 cup 1.3 Peas, cooked 1 cup 1.3 Green beans, cooked 1 cup 1.2 Kale, cooked 1 cup 1.2 Sesame seeds 2 Tbsp 1.2 Sunflower seeds 1/4 cup 1.2 Broccoli, cooked 1 cup 1.1 Brussels sprouts,cooked 1 cup 1.1 Millet, cooked 1 cup 1.0 Prunes 5 medium 1.0 Watermelon 1/8 medium 1.0 [sources: USDA Nutrient Data Base for Standard Reference, Release 12, 1998. Manufacturer's information. The RDA for iron is 10 mg/day for adult men and for post-menopausal women and 15 mg/day for pre-menopausal women.] Comparison of Iron Sources FOOD IRON (mg/100 calories) Spinach, cooked 5.4 Collard greens, cooked 3.1 Lentils, cooked 2.9 Broccoli, cooked 2.1 Chickpeas, cooked 1.7 Figs, dried 0.8 Flounder, baked 0.3 ------------------------------ Not Getting Enough Iron Iron deficiency is the most prevalent nutrient deficiency in this country. It is estimated to affect about ten percent of the population. Pregnant women, women of childbearing age, teenage girls, and infants are at highest risk of not getting enough iron. It can lead to anemia, fatigue, irritability, headaches, and lack of energy. To prevent iron deficiency, every effort should be made to maximize ironfrom food sources. A good diet will safely help decrease the risk ofinadequate iron and at the same time cause the least potential damage tothose at risk for iron excess. A well planned vegetarian diet providesadequate iron. Boosting Iron Absorption How do you know if you are getting enough iron? The Recommended DietaryAllowance for iron is 10 mg daily for men and postmenopausal women and15 mg for women of childbearing age. Women need more iron daily toreplace the iron lost each month during menstruation. Eating a varied diet with emphasis on iron-rich foods is a good start togetting enough iron. Dried beans, dark green leafy vegetables, blackstrap molasses, bulgur, and prune juice are good vegetarian sourcesof iron. The body absorbs only about two to twenty percent of the ironavailable in vegetarian sources. To increase this figure, eat a vitaminC-rich fruit or vegetable at each meal... leafy vegetables,tomatoes, and strawberries are good sources of vitamin C. BEST SOURCES OF VITAMIN C Vegetables: broccoli, brussels sprouts, cabbage, cauliflower,dark leafy greens, kohlrabi, potato (white), sweet pepper, tomato (often counted as a fruit) Fruits: cantaloupe, guava, honeydew melon,mango, strawberries, tangerine, watermelon Supplements vs. Food Iron supplements can do more harm than good. Iron supplements should betaken only with the advice of a physician in cases where iron deficiencyor an increased need for iron has been diagnosed. During pregnancylow-dose iron supplements are commonly recommended because it isdifficult to meet iron needs through diet alone. . The golden rule, still, is that it is best to get the nutrients your body needs, including iron, from the food you eat. A well planned diet can provide adequate iron, minimizing the risk of iron deficiency. SOURCES OF IRON FOOD PORTION SIZE IRON (mg) beet greens, cooked 1/2 cup 1.4 bulgur, cooked 1 cup 1.8 blackstrap molasses 1 Tablespoon 3.5 figs, dried 5 2.1 kidney beans, cooked 1 cup 5.2 lentils, cooked 1 cup 6.6 lima beans, cooked 1 cup 4.5 prune juice 8 ounces 3.0 spinach, cooked 1/2 cup 3.2 Swiss chard, cooked 1/2 cup 2.0 JoAnn Guest jgu- Friendsforhea- DietaryTi- http://www.geocities.com/mrsjoguest/Botanicals.html http://www.geocities.com/mrsjoguest/AIM.html *theaimcompanies* -Wisdom of the past,Food of the future- " Health is not a Medical Issue " Quote Link to comment Share on other sites More sharing options...
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