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The Importance Of Iron In A Healthy Diet...
Why iron is
so important for women of childbearing age.
If you're a woman in your childbearing years, the chances are good that
you have heard a great deal about iron and its importance. What you may not
know is exactly why it's so important to get the iron you need.
Iron is found in every cell of the body and almost all of it combined with
protein. This important mineral helps supply oxygen to all of our body tissues
and muscle performance depends on the function of iron. This explains why
those who suffer from a low iron level often feel fatigued, weak, and suffer
from a loss of stamina. Many oxygen-dependant diseases such as coronary artery
disease and vascular insufficiency are worsened with iron deficiency. Other
physical and psychological symptoms manifest when our iron levels aren't
as high as they should be.
Women in their childbearing years require at least 18 mg. of iron daily,
but more than 25% of women probably obtain less than this amount, according
to Dr. Elson Haas, author of Staying Healthy With Nutrition. About 30-40
mg. of iron will be lost during the female menstrual cycle every month. When
breastfeeding, women lose approximately 1-2 mg. daily, and pregnant women
transfer 500-1000 mg. a day to the growing baby.
Obviously, it is important to have a good daily source of iron. But it is
also important to understand the factors that affect iron absorption. Poor
absorption, as well as diets low in iron, is among the main reasons for iron
deficiency. Absorption improves during a period of high iron needs, such
as pregnancy, lactation, or after blood loss. Other things that increase
iron absorption include vitamin c, protein foods, citrus fruits and vegetables,
iron cookware, and the minerals copper, cobalt, and manganese.
On the other hand, there are factors that can reduce the body's absorption
of dietary iron. Low stomach acid, or the use of antacids can affect absorption.
Phosphates (found in meats and soft drinks) can have an affect as well. Supplementing
calcium with iron also will reduce the body's absorption, because calcium
creates a more alkaline digestive medium (which explains why antacids can
be a problem, since most antacids are calcium-based). Low copper levels,
soy protein, coffee and black tea, and low hydrochloric acid levels are also
factors.
Boosting your iron levels through diet can be difficult, but not impossible.
The iron found in meats is considered to be the best source of absorbable
iron, especially in comparison to vegetable sources. However, whole grains
in their natural state, such as wheat, millet, oats, and brown rice all contain
good sources of iron. Dried legumes, such as peas and beans are also a good
source, as well as nuts such as almonds and Brazil nuts. Try increasing green
leafy vegetables, as well as incorporating some dried fruit such as raisins,
prunes, and apricots into your diet. Prune juice is also an additional source
of iron. Unsulfured (or "blackstrap") molasses is a concentrated
source of iron - it contains about 3 mg. per teaspoon.
Try using unsulfured
molasses in cooking to replace other sweeteners.