Important+Considerations+of+Dietary+Iron

For this Chapter 7 discussion area, you are to locate various sources of dietary iron and indicate the amount of iron in various foods. You also need to discuss considerations/effects of dietary iron consumption (too much or too little consumption).

There are 2 forms of dietary iron: heme and nonheme. Heme iron comes from hemoglobin, and is found in animal foods that originally contained hemoglobin. Examples include red meats, fish, and poultry. Nonheme iron is found in plant foods like lentils and beans. This type of iron is the kind that is added to iron-enriched and iron-fortified foods. Most dietary iron is nonheme, however heme iron is absorbed better than nonheme iron. Too little consumption of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. However, too much iron consumption can lead to toxicity and even death.

per serving** || **% DV*** ||
 * Table 1: Selected Food Sources of Heme Iron**
 * **Food** || **Milligrams
 * Chicken liver, cooked, 3 ounces || 12.8 || 70 ||
 * Oysters, breaded and fried, 6 pieces || 4.5 || 25 ||
 * Beef, chuck, lean only, braised, 3 ounces || 3.2 || 20 ||
 * Clams, breaded, fried, cup || 3.0 || 15 ||
 * Beef, tenderloin, roasted, 3 ounces || 3.0 || 15 ||
 * Turkey, dark meat, roasted, 3 ounces || 2.3 || 10 ||
 * Beef, eye of round, roasted, 3 ounces || 2.2 || 10 ||

per serving** || **% DV*** || http://dietary-supplements.info.nih.gov/factsheets/iron.asp Elyse Wilson
 * Table 2: Selected Food Sources of Nonheme Iron**
 * **Food** || **Milligrams
 * Ready-to-eat cereal, 100% iron fortified, 1 cup || 18.0 || 100 ||
 * Oatmeal, instant, fortified, prepared with water, 1 cup || 10.0 || 60 ||
 * Soybeans, mature, boiled, 1 cup || 8.8 || 50 ||
 * Lentils, boiled, 1 cup || 6.6 || 35 ||
 * Beans, kidney, mature, boiled, 1 cup || 5.2 || 25 ||
 * Beans, lima, large, mature, boiled, 1 cup || 4.5 || 25 ||
 * Beans, navy, mature, boiled, 1 cup || 4.5 || 25 ||
 * Ready-to-eat cereal, 25% iron fortified, 1 cup || 4.5 || 25 ||
 * Beans, black, mature, boiled, 1 cup || 3.6 || 20 ||
 * Beans, pinto, mature, boiled, 1 cup || 3.6 || 20 ||
 * Molasses, blackstrap, 1 tablespoon || 3.5 || 20 ||
 * Tofu, raw, firm, 1 cup || 3.4 || 20 ||
 * Spinach, boiled, drained, 1 cup || 3.2 || 20 ||
 * Spinach, canned, drained solids, 1 cup || 2.5 || 10 ||

=Diets Low in Iron can cause Enemia= = =
 * Lack of iron in the diet.** This is mostly a problem for children and young women. Children who drink a lot of milk and don't eat iron-rich foods and young women who follow "fad" diets may be at risk for iron deficiency. Many Vegetarians are also enemic.

Symptoms of anemia
 * Often, no symptoms
 * Paleness
 * Feeling tired
 * Unusual shortness of breath during exercise
 * Fast heartbeat
 * Cold hands and feet
 * Brittle nails
 * Headaches

Can anemia be prevented?
Some types can be prevented, such as those caused by diet. You can help prevent this type of anemia by making sure you eat foods that have iron. See the box below for a list of iron-rich foods.

Foods high in iron

 * Liver and other meats
 * Seafood
 * Dried fruits like apricots, prunes and raisins
 * Nuts
 * Beans, especially lima beans
 * Green leafy vegetables, such as spinach and broccoli
 * Blackstrap molasses
 * Whole grains
 * Iron-fortified breads and cereals (check the label)

How is anemia treated?
It depends on what's causing the anemia. For example, if anemia results from losing too much blood, the cause of the blood loss will need to be treated. If anemia results from a diet that's low in iron, your doctor may recommend a change in your diet or iron pills.

How can I increase the iron in my diet?
Your body best absorbs the iron in meats. Eating a small amount of meat along with other sources of iron, such as certain vegetables, can help you get even more iron out of these foods. Taking vitamin C pills or eating foods high in vitamin C, such as citrus fruits or juice, at the same time you eat iron-rich foods or take your iron pill can help your body absorb the iron better. Some foods block the absorption of iron. These include coffee, tea, egg yolks, milk, fiber and soy protein. Try to avoid these when you're eating food high in iron.

Here is a list of List of Vegetarian Iron Rich Foods 42.0 ||
 * **Iron** || **mg** ||
 * **Iron in Breads, cereals, and grains** ||
 * Bran flakes, 1 cup || 11.0 ||
 * Oatmeal, 1 packet || 6.3 ||
 * Pasta, 1 cup, cooked || 1.7 ||
 * Samolina, Cream of wheat, 1/2 cup cooked || 5.5 ||
 * Wheat germ, 2 tablespoon || 1.2 ||
 * Whole wheat bread, 1 slice || 0.9 ||
 * White bread, 1 slice || 0.7 ||
 * **Iron in Vegetables (1/2 cup cooked)** ||
 * Sea vegetables || 18.1-
 * Swiss chard || 2 ||
 * Turnip greens || 1.6 ||
 * Sweet potatoes, canned || 1.7 ||
 * Turnip greens || 1.6 ||
 * Pumpkin, cooked || 1.7 ||
 * Potato, baked with skin || 1.7 ||
 * Turnip greens || 1.6 ||
 * Prune juice, 4 oz || 1.5 ||
 * Spinach cooked || 1.5 ||
 * Beet greens cooked || 1.4 ||
 * Potato, 1 large || 1.4 ||
 * Bok choy cooked || 0.7 ||
 * Peas, cooked || 0.65 ||
 * Green beans, cooked || 0.60 ||
 * Tomato juice || 0.6 ||
 * Broccoli, cooked || 0.55 ||
 * Watermelon, 1/8 medium || 0.5 ||
 * **Iron in Legumes (1/2 cup cooked)** ||
 * Lentils || 3.2 ||
 * Black eye beans || 2.6 ||
 * Navy beans || 2.5 ||
 * Pinto beans || 2.2 ||
 * Lima beans || 2.2 ||
 * Kidney beans Rajmah || 1.5 ||
 * Chick peas (200 g) || 6.2 ||
 * **Iron in Soy foods (1/2 cup cooked)** ||
 * Tofu || 6.6 ||
 * Soybeans || 4.4 ||
 * Tempeh || 1.8 ||
 * Soy milk || 0.9 ||
 * Soy milk || 0.9 ||

[] Familydoctor.org Stephanie M.