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Pump Iron into Your Diet |
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Do you remember Popeye the Sailorman? He was strong and muscular because he ate spinach. Spinach is only one food among many which contain iron. Iron is essential for muscle development, the prevention of anemia and many other bodily functions. But beware-too much is not healthy either.
What is Iron?
Iron is a mineral that functions as a carrier of oxygen in the body. Iron also facilitates immune function, cognitive development, body temperature regulation, and metabolism.
How do I get Iron?
The ability of the body to absorb and utilize iron from different foods varies according to the body's need for iron and the food source of the iron. A good food source of iron contains a substantial amount of iron in relation to its calorie content and contributes at least 10% of the Daily Value (DV) as found on the Nutrition Facts Panel. Iron comes in two forms: heme and non-heme iron. The body absorbs heme iron (found in animal foods) much more easily than non-heme iron (found in plant sources). Eating a variety of foods that contain iron is the best way to get an adequate amount.
| Sources of Heme Iron: | Sources of Non-Heme Iron: |
| Beef | Almonds |
| Flounder | Enriched Breads and Cereals |
| Chicken | Beans |
| Pork | Fortified/Enriched Grains |
| Cod | Broccoli |
| Salmon | Raisins |
| Tuna | Rice |
| Turkey | Enriched Pasta |
| Liver | Pine Nuts, Pumpkin Seeds |
| Clams and Oysters | |
How Much Iron Do I Need?
| Children |
| 0-6 months | | 6mg/day |
| 6-12 months | | 10mg/day |
| 1-10 year | | 10mg/day |
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| Men |
| 11-14 year | | 12mg/day |
| 19 year over | | 10mg/day |
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| Women |
| 11-50 year | | 18mg/day |
What is the Best Way to Consume Iron?
The presence of animal products in a meal increases the availability of iron from other foods. In addition:
- Vitamin C: increases iron absorption. Drink orange juice or another citrus beverage when taking iron supplements or consuming foods high in iron.
- Caffeine: decreases iron absorption, so avoid taking iron with coffee, tea, or sodas.
- Calcium: inhibits iron absorption. Avoid drinking milk or eating dairy products when iron supplements are taken.
Can I Consume Too Much Iron?
Remember that more is not better. Only take the recommended amount each day. Excess amounts of Iron have been linked to negative side effects such as heart disease.
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