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Dietary Iron Sources
Iron is essential to all body cells.
Iron deficiency anemia occurs when there is not enough iron
in the red blood cells. This is a common problem often caused
by pregnancy, blood loss (monthly cycles or donations), or a
diet low in iron. There are a variety of possible symptoms of
iron deficiency including lack of energy or tiredness, extreme
fatigue, pale skin, light-headedness, brittle nails and headaches.
Because the typical symptoms of iron deficiency anemia have
many causes, diagnosis by a blood test is needed to confirm
its presence. Pre-menopausal women need about 18 mg per day
and men about 10 mg.
Notes:
· HEME iron is found only in meat, fish and poultry and
is absorbed much more easily than NON-HEME iron which if found
primarily in fruits, vegetables, dried beans, nuts and grain
products.
· Vitamin C sources enhance absorption...from animal
and plant sources.
· Calcium and iron will "fight" each other
for absorption but sometimes you'll have the two together anyway
(ex. cereal and milk)
Breakfast: 100% fortified cereals such
as Total bran flakes, Total Corn flakes and Total raisin bran,
Cheerios multi-grain, Product 19. check the labels, there are
a lot out there. These contain about 18 mg per serving.
Cream of Wheat is a good source too.
Eggs
Have a vitamin C source...OJ, or other citrus.
Lunch and Dinner:
3 oz of beef contains 4.6 mg, and chicken/turkey/fish about
1 mg per 3 oz. (remember this is more absorbable)
Soy products can be good sources, check
the label. Soybeans, Edamame,(1 cup is 8.8 mg) (Tofu is 6.7
mg per cup).
Black Beans, kidney beans, lentils, black eyed peas, lima beans,
pintos (3.6-6.6 mg a cup)
Think of Mexican dishes...beans in tortillas or beans on a salad.
Crock pot meals with beans, veggies and beef. Potatoes are a
source of Vitamin C to enhance absorption.
Spinach and dark green leafy veggies
are good sources of iron and Vitamin C.
Consider mixing in mandarin oranges in a salad for extra Vitamin
C.
Another weird source is blackstrap molasses…maybe added as a
sweetener (2 Tbsp is 7.2 mg)
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