Iron Deficiency Anemia
Iron plays an important part to your body and helps move oxygen that is in your blood to different parts of your body. It helps your muscles by helping suppy oxygen to muscles so they can contract. Iron helps you use energy which in turn helps you feel more energized. People need different amounts of iron during different times in their life. Boys ages 9 to 13 need 8 mg/day with an increased amount of 11 mg/day for boys ages 14-18. Once a boy is age 19 or older the recommendation is back down to 8 mg/day. Girls in the 9-13 age group have the same iron recommendation as boys in the same age group, 8 mg/day. When girls reach the age group of 14-18 their needs increase to 15 mg/day. Their needs increase between the ages of 19-50 to 18 mg/day. Women over 50 can decrease their iron consumption back down to 8 mg/day. Women who are pregnant need an increased amount of iron of 27 mg/day and women over the age 19 that are lactating need 9 mg/day.
Many things influence iron absorption, here are a few facts that can help you increase your absorption of iron.
There are two different types of iron, heme and nonheme.
- Heme iron is only found in animal products which include meats, chicken, turkey, fish, and shellfish. Your body absorbs about 15 percent.
- Nonheme iron is found in plant sources and animal sources. This type of iron is absorbed be your body, 3 % to 8%.
Nonheme iron absorption could get better with the following
- Vitamin C, it is found in citrus fruits
- MFP factor is found in animal products
- Sugar, even in wine
Some factors limit or decrease the amount of iron that is absorbed into your body:
- Fiber found in grains and vegetables
- Oxalates, found in spinach, kale, cashews, beets and rhubarb
- Calcium and phosphorous found in dairy products
- EDTA, a food additive
- Tannic acid as well as additional polyphenols which is found in tea and coffee
- Food sources with a good source of iron
Foods with a good source of iron:
Fish/Seafood
- Tuna
- Shrimp
- Salmon
- Clams
Meat
- Beef
- Pork
- Turkey
- Chicken
Meat Alternatives
- Veggie burgers
Beans/Legumes
- Kidney beans
- Black beans
- Garbanzo beans/ chickpeas
- Lentils
Vegetables
- Spinach
- Kale
- Mustard greens
- Potatoes
- Asparagus
- Broccoli
Dried fruits
- Raisins
- Prunes
- Apricots
Iron-fortified whole grains
- Cereals
- Breads
- Rice
- Pasta
- Egg yolks
Iron Deficiency Anemia Sample 1-day Menu
| Breakfast | 1 serving citrus fruit 3/4 cup raisin bran cereal 1 egg 1 slice whole-wheat toast 1 tsp margarine |
| Lunch | 3 oz tuna fish 2 slices whole-grain bread 1/2 cup carrots 1 medium apple 1 tsp mayonnaise 1/2 cup low-fat or nonfat milk |
| Afternoon Snack | 1 cup nonfat yogurt 1/2 cup grapes 1 pear |
| Evening Meal | 3 oz chicken 1 medium baked potato, with skin 1.5 cups mixed salad 1 tsp olive oil and vinegar dressing 1/2 cup low-fat or nonfat milk |
Source:
http://www.nutrition411.com/content/iron-deficiency-anemia
Academy of Nutrition and Dietetics
Written by Maria Morris, SDSU Dietetic Student
