- According to a National Australian Nutrition Survey 25% of girls between
the ages of 12 and 16 don't reach the recommended dietary intake for
iron
- Iron rates as the most common single nutrient deficiency in Australia
- In infancy, anaemia can lead to poor mental and motor development,
which may have long term consequences
- During childhood and adolescence increased amounts of iron are required
to meet growth requirements
- There are two forms of dietary iron, haem iron found in flesh foods
such as lean meat, chicken and fish and non-haem iron found in plant
foods
- Iron deficiency is more common in women
- Iron's principal job is to carry oxygen from the lungs to the rest
of the body
- People who follow a vegetarian diet may be at increased risk of iron
deficiency as these diets are typically low in iron-rich foods
- Typical symptoms of iron deficiency include extreme tiredness, fatigue,
breathlessness on light exertion, dizzy spells and an unnaturally pale
complexion
- Excessive amounts of tea, coffee and bran can dramatically reduce
iron levels
- The iron in breast milk is better absorbed by infants than the iron
in cows milk
- The most common cause of iron loss is menstruation
- The Recommended Daily Intake (RDI) of iron is: Girls and Boys 1-11
years: 6-8mgs, Girls and Boys 12-18 years: 10-13mgs, Men over 19: 7mgs,
Women 19-54 years: 12-16mgs, Women over 54 years: 5-7mgs, Pregnant women:
25-35mgs
- Eating vitamin C rich foods (fruit, fruit juices, vegetables) or small
amounts of meat fish or chicken with plant foods will improve absorption
of iron
- Too much iron in the blood can increase the risk of heart disease,
cirrhosis, diabetes, arthritis and cause extra wear and tear on tis
sue s and organs, especially if the diet does not provide enough antioxidants,
such as vitamins C and E
- The only way to know where we are on the iron spectrum is via a blood
test
Iron and weight loss Iron levels are particularly important to those of us with weight loss
goals because:
- Followers of fad diets, regular fasting, single food diets, yo-yo
dieting or diet/weight loss pills, may have particularly low iron levels
and deficiencies in other valuable vitamins and minerals making it even
more difficult for them to lose
weight, or sustain weight loss in the
long term
- Regular, intense exercise is an important component of successful
weight loss and this exercise requires optimal energy levels and good
supplies of oxygen reaching all parts of the body, including working
muscles
- Exercisers are at increased risk of iron deficiency because iron is
lost through sweat and through tis sue damage during exercise
So if you're are on a particularly strict diet or are exercising to lose
weight, it's important to know that you aren't iron deficient and that
you're getting enough iron in your diet everyday.
Iron Rich Food The best way to ensure we are getting enough dietary iron is to eat the
widest possible variety of foods that are naturally high in iron, including:
- Lean meat (beef, veal, lamb and pork)
- Liver, Kidney and heart are particularly rich sources
- Chicken, other poultry and fish
- Ready-to-eat breakfast cereals
- Rolled oats, rice and paste
- Legumes (baked beans, dried peas, beans and lentils)
- Potatoes and vegetables, particularly peas, beans and broad beans
To know exactly how much Iron we're getting in our diet,
reading food labels and looking up the Iron content of the foods we
eat on the
Food Nutrition Tables available
free on this website is a must.
Iron supplements Iron supplements can be of help to some people, such as pregnant women
and women who have heavy periods.
Prior to taking any iron supplements it is very important that we all
speak with our doctor first.
If you believe that your diet may be deficient in iron, it may also be
a good idea to book an appointment with a
dietitian.
Conclusion Iron deficiency is the most common nutrient deficiency in the world.
At the opposite end of the spectrum, iron excess creates health problems
of its own.
Many Australian's, particularly women, do not achieve their daily recommended
intake of iron and suffer extreme tiredness, fatigue, breathlessness on
light exertion, dizzy spells and an unnaturally pale complexion as a result.
This article provided some quick facts about iron and iron deficiencies
and excesses, explained the link between iron and weight loss and provided
a list of iron rich foods.
Are you getting enough iron in your diet?
Good luck with your weight loss and thanks for visiting weightloss.com.au.
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