Transcript Pumping Iron!

Pumping Iron!
Brian Higginson, RD, CD
Nutrition 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)
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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 )
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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 highiron 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