1. Brian Higginson, RD, CD Nutrition Care Clinic (206) 781-6228
Pumping Iron!
Brian Higginson, RD, CD
Nutrition Care Clinic
(206)

2. 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

3. 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

4. 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

5. Dietary Reference Intakes
Gender/Age Group
Iron (mg) per day
Male, 14-18 11
Male, 8
Female, 14-18 15
Female, 19-50 18
Female, 50+
Female, Pregnant 27
Female, Lactating 10

6. Reading Food Labels “% DV” is based on 18 mg per day
So 4% iron = 0.72 mg iron
(0.04 x 18 = 0.72)

7. 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

8. 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

9. 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

10. 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: mg

11. Non-Heme Iron In Foods Chief sources ( > 4mg per serving)
carob chips, ½ cup: 20 mg
Total cereals®, Frosted Mini Wheats® (dry), 1 cup: 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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

21. 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