Brian Higginson, RD, CD Nutrition Care Clinic (206) 781-6228 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+ 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) clams: 11+ mg (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

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

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 High-calcium foods Antacids 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 high-iron 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