In the U.S., iron deficiency anemia is the most common nutritional deficiency. The Centers for Disease Control and Prevention states that children and pregnant women are at a greater risk of developing this condition due to the high iron needs of the body and rapid growth. Because of the blood loss during menstruation, girls and women of childbearing age are also at risk. Anemia can be avoided by consuming healthy foods that are rich in iron.
Iron
Iron aids in forming hemoglobin, the red blood cells that transport oxygen around the body. It is also an important part of proteins and enzymes the body needs. A low intake if iron can increase the chance of developing iron deficiency anemia. This condition causes loss of appetite, fatigue, nausea, a weakened immune system and breathlessness.
Recommended Allowance
The recommended iron intake depends on your age, lifestyle and sex. The daily recommended allowance of iron is 8mg for men 19 to 50 and 18mg for women of the same age. During pregnancy, the recommended iron allowance is 27mg per day. More iron is required to form extra blood cells needed by the mother and fetus.
Heme Iron
Heme iron comes animal sources and is more easily absorbed by the body than the non-heme iron from plant sources. Poultry, lean red meat, eggs and liver are rich sources of heme iron. The National Nutrient Database, developed by the U.S. Department of Agriculture, lists turkey and chicken as the richest sources of heme iron. Turkey contains 11.2mg and chicken contains 10.2mg of iron per cup. Seafood is also a good source of iron. For example, six oysters contain 4.5mg and 3/4 cup clams contains 3mg of iron.
Non-heme Iron
The USDA National Nutrient Database lists fortified breakfast cereals as the richest source of non-heme iron. Certain cereals provide enough iron to fulfill the daily requirement in one serving. For example, General Mills Cornflakes and Total Raisin Bran provide 18mg iron per cup. Other sources of non-heme iron include pulses, beans, green leafy vegetables, dried fruits and whole grains.
Considerations
Although liver is a rich source of iron, women are advised to avoid eating it during pregnancy. Liver contains high levels of vitamin A, which can harm the fetus. Pregnant women should also avoid fish containing high levels of mercury, as this can cause brain damage to the fetus.
To increase the absorption of iron, eat iron-rich foods with foods containing vitamin C, such as tomatoes, peppers, spinach and grapefruit.
Member Comments