Iron & Anemia

Iron deficiency can be a problem, even for those who think they eat properly. This may occur from not eating foods which contain enough iron or not being able to absorb enough iron from food. To prevent iron deficiency, it helps to know a little about the nutrient, iron, and where it can be obtained.

What Does Iron Do?

The most important function of iron in the body is to carry oxygen in the red blood cells to the muscles. Iron gives blood its characteristic red color. Certain enzymes require iron, and iron is essential to produce energy.

What is Anemia?

Insufficient iron leads a lower level of red blood cells. This may cause iron-deficiency anemia, a condition which can be characterized by fatigue, paleness, lack of endurance, cold hands and increased susceptibility to infection. Iron deficiency is the most common nutritional deficiency worldwide.

Who is at Risk?

Some people are at a higher risk for iron deficiency anemia: menstruating women, as monthly blood loss depletes iron stores; vegetarians, since less iron is absorbed from plant sources; children and teenagers, and pregnant women, because their rapid growth rate increases the demand for iron; people who donate blood regularly, as they need iron to rebuild blood; and people who are dieting, as iron intake often reflects calories consumed.

Athletes & Anemia

Endurance athletes (such as marathon runners) need more iron than most people, possibly due to accelerated destruction of red blood cells, muscle injuries, loss of iron through sweat, and insufficient time to reabsorb iron. To prevent anemia, athletes need to eat plenty of iron-rich food.

How Much Iron is Needed?

Since women lose iron through menstruation, they need 15 mg of iron a day; men require 10 mg of iron a day. The typical American diet provides 5 to 6 mg of iron for every 1000 calories consumed. Since many women eat fewer than 2000 calories a day, it can be difficult for them to meet their iron needs.

Are Supplements a Good Idea?

Although iron deficiency anemia is common, only a health care provider can accurately make this diagnosis. Many of the symptoms of anemia are the same as with other nutritional deficiencies, and there are different causes of anemia. Taking iron supplements without medical guidance may not be wise, since supplements contain more than the recommended daily allowance (RDA). Too high an iron level can lead to zinc and copper deficiency and can cause iron overload. (Excess iron is not easily eliminated from the body and can cause iron overload.)

Some people have a rare, genetic disease, hemochromatosis, in which they absorb too much iron. If a person prone to hemochromatosis takes iron supplements, he or she can build up harmful iron stores. This can be just as harmful as too little iron. Since men do not lose as much iron as women, hemochromatosis is more prevelent in men. In the U.S., one in 500 men have anemia, while one in 250 men are prone to hemochromatosis.

If you want to know your iron level, a simple hemoglobin test can be performed at the health centers. Your health care provider can talk to you about any costs associated with this test. Talk to your health care provider before taking any iron supplements.

Sources of Iron

Red meat is the richest source of iron. If you eat little or no red meat, make a special effort to include other sources of iron in your diet. Iron is found in fortified cereals, nuts, seeds, dried beans, dried fruit (apricots, peaches, raisins, and prunes) and dark green leafy vegetables. Cooking with iron pots and pans also increases the amount of iron consumed.

Certain factors influence the amount of iron absorbed from food. The iron in meat, fish and poultry is absorbed better than plant sources. Vitamin C can enhance the amount of iron absorbed in a meatless meal. Including vitamin C rich foods, such as fruits and leafy green vegetables in your meals, is a good way to promote iron absorption. Certain compounds in foods may slightly decrease iron absorptions, such as oxalic acid in spinach, phosphates in milk and egg whites, phytates in beans and other vegetables, and possibly the tannins in tea. Calcium supplements also may decrease iron absorption, so avoid taking them with iron-rich foods (e.g. take your calcium supplement at bedtime instead of at breakfast). To get enough iron, eat a wide variety of foods rich in iron, such as those listed in the following table. Consider starting your day with iron-fortified cereal and a glass of orange juice (for Vitamin C). Continue good nutritional habits by eating plenty of fruits and vegetables and iron-fortified breads throughout the day.

Sources of Iron
Cereal/Grains	Mg. Iron	Serving Size
40% Bran Flakes All Bran Apple Jacks Cheerios Corn Flakes Corn Chex Cracklin Oat Bran Life Macaroni Raisin Bran Rice Krispies Special K Total Wheat Chex Wheaties	8.0 4.5 4.5 8.0 1.8 8.0 1.8 8.0 1.5 18.0 1.8 4.5 18.0 8.0 4.5	2/3 cup 1/2 cup 1 cup 1 1/4 cup 1 cup 1 cup 1/2 cup 2/3 cup 1 cup 3/4 cup 1 cup 1/2 cup 1 cup 2/3 cup 1 cup

Fruits & Vegetables	Mg. Iron	Serving size
Asparagus, canned Broccoli Green Peas, cooked Prune Juice Raisins or Apricots Tomato Juice Watermelon	2.0 1.2 1.4 7.4 1.3-1.8 1.8 3.0	5-6 medium 1 cup 1/2 cup 3/4 cup 1/4 cup 3/4 cup 6x1 1/2 slice

Protein Sources	Mg. Iron	Serving size
Baked Flounder Calf Liver Chick Peas Dark Chicken Meat Egg, Hard Boiled Light Chicken Meat Lean Hamburger Lean Sirloin Seeds (Pumpkin, Sunflower) Steamed scallops Tuna	1.4 12.4 13.8 1.7 1.1 1.3 3.9 3.1 2.5 4 3.0 1.8	1 piece 3 1/2 oz. 1 cup 3 1/2 oz 1 medium 3 1/2 oz. 1 patty 1 slice 1/4 cup 1/4 cup 3 1/2 oz. 3/4 cup

• (All Information taken from nutrition statements)
  

• Note: Check iron content on label of fortified foods, such as cereal and pasta, for more information.

For more information, contact a health care provider at a Student Health Center or call the Department of Health Education at (732) 932-7710 x213, (856) 225-6005, or (973) 353-1236

Source: From Understanding Nutrition, 7th edition by E. N. Whitney and S. R. Rolfes. )1996. Reprinted with permission of Wadsworth Publishing, a division of Thompson Learning. Fax 800 730-2215

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