About of FOOD HIGH IN IRON
Iron
Discusses methods for increasing iron intake and why it is important in diet.
Also has graph detailing foods high in mineral.
Ohio State University Extension Fact Sheet Human Nutrition 1787 Neil Avenue, Columbus, OH 43210 Iron HYG-5559-05 This fact sheet is one in a series containing information to help you select foods that provide adequate daily amounts of vitamins, minerals, and dietary fiber
Following these guidelines will put your diet in accordance with the Dietary Guidelines for Americans, which focus on nine general topics: Adequate nutrients within calorie needs Weight management Physical activity Food groups to encourage: fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products Fats Carbohydrates Sodium and potassium Alcoholic beverages Food safety Why do we need iron? Iron has been considered an essential mineral for our bodies for over a century
Iron, a mineral, functions primarily as a carrier of oxygen in the body, both as a part of hemoglobin in the blood and of myoglobin in the muscles
About 90% of the iron in our body is conserved and reused every day; the rest is excreted
Men are able to naturally store more iron than women
In order to maintain iron balance in the body for both men and women, dietary iron must supply enough iron to meet the 10% gap that our body has excreted or else deficiency will result
Nutritional Needs of Pregnancy, MOB-001-06
A fact sheet from the Ohio State University Extension explaining how to get the
required nourishment during pregnancy.
Iron deficiency is common in pregnant women
Both mother and baby need iron for their developing blood supplies
A developing baby also stores iron for use after birth
This increases the mothers iron needs
It is practically impossible to get enough iron from food
The dietary reference intake for iron is 27 milligrams per day for all pregnant women
Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc
Iron and Teens: A Guide to Anemia Prevention
Provides a description of the condition and lists food sources that includes iron.
Health Information for Teens Iron and Teens: A Guide to Anemia Prevention What is iron and why is it important? Iron is a mineral that helps build red blood cells and muscle proteins
Most importantly, iron helps your blood cells carry oxygen needed for energy
Getting the right amount of iron can improve your performance in sports and in school
Iron is an important nutrient for teens, especially for those who have started menstruating
Vegetarians also need to pay extra attention to make sure they get enough iron
The most common causes are not getting enough iron or losing too much iron from heavy menstrual periods
Your health care provider may recommend a multivitamin with iron if it seems like you are not getting enough iron from foods
If you are already anemic, your health care provider will probably suggest an iron supplement
How much iron do I need? Iron is measured in milligrams, and the amount you need depends on your age, gender, body size, and lifestyle
In general, though, you can use these guidelines: Girls age 9-13: 8 mg/day Girls age 14-18: 15 mg/day What foods are rich in iron? Good sources of iron include red meat, eggs, poultry, fish, legumes (or beans), and fortified cereals
Seeds - Elson M. Haas MD - HealthWorld Online
Discusses nutritional value, general preparation, and uses in cooking for three
seeds: pumpkin, sesame, and sunflower.
info: FOOD HIGH IN IRON
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Women's Health: Anemia - American Institute for Preventive ...
An overview of the condition together with self help diagnosis.
There are several types of anemia: Iron-deficiency anemia is the most common one
In the United States, 20 percent of all women of childbearing age have iron-deficiency anemia, compared to only 2 percent of adult men
But eating too few iron-rich foods or not absorbing enough iron can make the problem worse
The recommended daily allowance for iron ranges from 6 milligrams for infants, to 30 milligrams for pregnant women
Yet one government source found that females between 12 and 50 years old (those at highest risk for iron-deficiency anemia), get about half of what they need
Pregnancy, breast-feeding and blood loss from the gastrointestinal tract, either due to ulcers or cancer, can also deplete iron stores
Older women who have poor diets, especially when they live alone, often have iron-deficiency anemia
If its due to a poor diet, youre in luck: Iron deficiency anemia is not only the most common form of anemia, its the easiest to correct if its due to heavy periods or taking in inadequate amounts of certain foods
Do you have blood in your stools or urine or have black, tar-like stools? Are you dizzy when you stand up or when you exert yourself? Do You: Have menstrual bleeding between periods? Have heavy menstrual bleeding for several months? Normally bleed seven days or more every month? Suspect that you are pregnant? Do you have ringing in your ears? Do symptoms of anemia, i.e., tiredness and weakness, go on for at least two weeks despite using self-care procedures (listed below) ? Self-Care Procedures for Iron-Deficiency Anemia You may need to: Eat more foods that are good sources of iron
Adolescent Nutrition - Feeding your Teenager
A discussion of adolescent nutrition, including the food guide pyramid, healthy
eating habits, and calcium and iron requirements.
The best nutrition advise to keep your adolescent healthy includes encouraging her to: Eat a variety of foods Balance the food you eat with physical activity Choose a diet with plenty of grain products, vegetables and fruits Choose a diet low in fat, saturated fat, and cholesterol Choose a diet moderate in sugars and salt Choose a diet that provides enough calcium and iron to meet their growing body's requirements
1 18 Mozzarella, part skin 1 - 1/2 oz 1 7 Cottage cheese, 1/2 cup 1/4 5 Ice cream, 1/2 cup 1/3 7 Ice milk, 1/2 cup 1/3 3 Frozen yogurt, 1/2 cup 1/2 2 Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Foods in this group provide protein, and vitamins and minerals, including B vitamins, iron and zinc
Vegetables Vegetables supply you with vitamins, including vitamin A and C, and folate, minerals, such as iron and magnesium, and fiber
examples: Food Servings Calcium Content Milk, whole or lowfat 1 cup 300 mg White beans 1/2 cup 113 mg Broccoli, cooked 1/2 cup 35 mg Broccoli, raw 1 cup 35 mg Cheddar cheese 1.5 oz 300 mg Yogurt, lowfat 8 oz 300 mg Orange juice, calcium fortified 1 cup 300 mg Orange, medium 1 40-50 mg Sweet potatoes, mashed 1/2 cup 44 mg Iron Requirements Iron is another mineral that is important for your child's growth
CNN Food Central - Resources: Iron Quick Facts
[CNN]
SITES: MORE SERVICES: DISCUSSION: SITE GUIDES: FASTER ACCESS: WEB SERVICES: I R O N What is iron? Iron is a metal
How much do nutritionists recommend that I consume every day? The current Recommended Dietary Allowances (RDAs) for iron are 15 mg/day for women of childbearing years, and 10 mg/day for men and post menopausal women
Can I consume too much iron? Yes
When adults take iron supplements following the directions on the label, the supplements are generally safe
However, small children and toddlers can get iron poisoning from the supplements -- from 1986 through 1992, reports that more than 110, 000 children under 6 accidentally swallowed iron tablets were made to Poison Control Centers
Children with iron poisoning may immediately suffer nausea, vomiting, diarrhea, and intestinal hemorrhaging, leading to coma and death
In addition, some people suffer from hemochromatosis, also known as 'iron overload disease.' Iron overload patients do not process iron properly; instead, excess iron is stored in their organs, where it eventually causes heart and liver disease and other problems
For more information, see a special series about iron overload from the CNN Medical Unit: and What foods are high in iron? People suffering from iron-deficiency anemia may be fatigued, have shortness of breath, get headaches often, and be irritable
MedlinePlus Medical Encyclopedia: Iron in diet
Provides recommended intake, deficiency symptoms, food sources, and functions.
Medical Encyclopedia Other encyclopedia topics: Iron in diet Contents of this page: Alternative names Diet - iron Definition Iron is a trace mineral found in every cell of the body
Iron is an essential mineral for humans because it is part of blood cells
Function Iron is part of in red blood cells and myoglobin in muscles
Iron also makes up part of many proteins and enzymes in the body
Food Sources The best sources of iron include: Oysters Liver Lean red meat (especially beef) Poultry, dark red meat Tuna Salmon Iron-fortified cereals Dried beans Whole grains Eggs (especially egg yolks) Dried fruits Reasonable amounts of iron are also found in lamb, pork, and shellfish
Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb
These sources include: Whole grains wheat millet oats brown rice Legumes lima beans soybeans dried beans and peas kidney beans Seeds almonds Brazil nuts Dried fruits prunes raisins apricots Vegetables broccoli spinach kale collards asparagus dandelion greens If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times
Benefits
Photo by www.viable-herbal.com
Iron (Fe) - Chemical properties, Health and Environmental effects Physical data, chemical properties, health and environmental effects.
Iron - Fe Search : - - 26 Atomic mass 55.85 g.mol -1 Electronegativity according to Pauling 1.8 Density 7.8 g.cm -3 at 20°C Melting point 1536 °C Boiling point 2861 °C Vanderwaalsradius 0.126 nm Ionic radius 0.076 nm (+2) ; 0.064 nm (+3) Isotopes 8 Electronic shell [ Ar ] 3d 6 4s 2 Energy of first ionisation 761 kJ.mol -1 Energy of second ionisation 1556.5 kJ.mol -1 Energy of third ionisation 2951 kJ.mol -1 Standard potential - o.44 V (Fe 2+ / Fe ) ; 0.77 V ( Fe 3+ / Fe 2+ ) Discovered by The ancients Iron Iron is a lustrous, ductile, malleable, silver-gray metal (group VIII of the )
Iron rusts in dump air, but not in dry air
Iron is chemically active and forms two major series of chemical compounds, the bivalent iron (II), or ferrous, compounds and the trivalent iron (III), or ferric, compounds
Applications Iron is the most used of all the metals, including 95 % of all the metal tonnage produced worldwide
Steel is the best known alloy of iron, and some of the forms that iron takes include: pig iron, cast iron, carbon steel, wrought iron, alloy steels, iron oxides
Iron in the environment Iron is believed to be the tenth most abundant element in the universe
Vegetarian Nutrition for Teenagers -- The Vegetarian Resource Group
Explains the importance of variety to a healthy diet; getting enough protein,
vitamins, and minerals; and quick foods. Includes recipes and a game.
The nutrients you will probably be asked about the most are protein, calcium, iron, and vitamin B12
Iron requirements of teenagers are relatively high
By eating a varied diet, a vegetarian can meet his or her iron needs, while avoiding the excess fat and cholesterol found in red meats such as beef or pork
To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal
Foods which are high in iron include broccoli, raisins, watermelon, spinach, black-eyed peas, blackstrap molasses, chickpeas, and pinto beans
A Vegetarian Diet Benefits Your Health, the Environment, and Animals Too! Vegetarianism represents a positive move toward a cleaner and more compassionate world, a reduction in global hunger, and improved personal health
If you are concerned about the environment, consider meat production's negative impact on tropical rain forests, soil stability, and air and water quality
(Spanish language vegetarian pamphlet) Vegetarianism and the Environment article (please put 2 first class stamps on your SASE for this one) What is the Vegetarian Resource Group? Our health professionals, activists, and educators work with businesses and individuals to bring about healthy changes in your school, workplace, and community
Veganism in a Nutshell -- The Vegetarian Resource Group
Find a general overview of the lifestyle including nutrition, common foods,
alternatives to eggs and dairy, and links to books for sale.
Why Veganism? People choose to be vegan for health, environmental, and/or ethical reasons
Iron Dried beans and dark green vegetables are especially good sources of iron, better on a per calorie basis than meat
Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron
Sources of Iron Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, seitan, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, figs, bulghur, bok choy, raisins, watermelon, millet, kale...
Comparison of Iron Sources Here are the iron contents of selected foods: _ FOOD IRON (MG) _ 1 cup cooked soybeans 8.8 2 Tbsp blackstrap molasses 7.0 1 cup cooked lentils 6.6 1 cup cooked kidney beans 5.2 1 cup cooked chickpeas 4.7 1 cup cooked lima beans 4.5 1 cup cooked Swiss chard 4.0 1/8 medium watermelon 1.0 _ Vitamin B12 The requirement for vitamin B12 is very low
An extensive vegan nutrition section by Reed Mangels, Ph.D., R.D., covers topics such as protein, fat, calcium, iron, vitamin B12, pregnancy and the vegan diet, feeding vegan kids, weight gain, weight loss, and a nutrition glossary
Natural Food: Grains Beans and Seeds
Covers legumes and seeds and their role in the human diet through human evolution.
Focuses on the legume, grain, and seed species worldwide, and is particularly ...
The human animal spread into virtually all environments, from tropical rain forest to arid desert because that animal, which is you and me today, had evolved the kind of guts that could digest most kinds of food - plant (except woody twiglets and cellulosy grass blades) or animal
We, of course, ate every non-toxic seed (including tree seeds ) present in the environment we had moved into
Early humans exploiting the riches of marsh, delta and riverine environments had access to the seeds of a reed-like grass, Phragmites autralis ( communis ) 'ditch reed' or 'water grass', which, although the yeild was probably relatively poor (there is little literature on this subject to form a view), had the virtue of being both widespread and in thick stands
Ironically, it is being considered as a 'new food'
Legumes are high in iron and B vitamins, particularly B6
The iron in beans is reasonably bioavailable, ranging from 53% to 76%, depending on the variety
The iron levels also vary between cultivated varieties - the range is from about 50 to 150 micrograms/gram (dry weight)
USDA Agriculture Research Station experiments have also shown that once cooked, there is no relationship between phytate or tannin concentrations and the amount of iron that is bioavailable
FOOD HIGH IN IRON ?
Nutritional pros and cons of Vegan, Vegetarian & Vegetarianism
Discusses the pros and cons of vegetarianism and offers nutritional reasons why
some people are better suited than others for this lifestyle.
Individuals who predominately exhibit lower levels of protein, phosphorus, sodium, iron and/or manganese, and higher levels of potassium and/or zinc are certainly candidates for diets with a greater emphasis on meat, while those with a tendency for higher levels of the above (protein, phosphorus, sodium, iron and manganese), and lower levels of zinc and potassium are better candidates to adopt vegetarianism, and they should reduce or avoid animal- based food sources as much as possible
So while it is recommended to supplement extra amounts of Vitamin B12 with vegetarian adults, it is mandatory with vegetarian children! Because of improved sanitation, this is much more important in Western societies, since in lesser developed parts of the world, insect or feces-contaminated fruits or vegetables have generally been sources of Vitamin B12 for those growing up in a predominantly vegetarian environment or culture
The decision to supplement additional iron (particularly with vegetarian women), or protein may have to be made based on actual lab tests, whereby low protein and/or iron frequently - but not always - may also suggest low sodium levels
When iron levels test below normal, then manganese supplementation is frequently indicated as well, being the associated mineral of iron, which may help with low blood sugar / hypoglycemic symptoms, or low estrogenic-types of PMS
Nutrition Dictionary
Explains what different vitamins and minerals do for your body.
Iron What it's good for: Making hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells
Watch out: Iron supplements even in small amounts can be toxic to young children
Keep iron and multis with iron out of reach
Molybdenum What it's good for: As a component of three different enzymes, it's involved in the metabolism of nucleic acids (DNA and RNA) iron and food converts food into energy
Veg*n - Ask the Dietitian
Ask Joanne Larsen, Registered Dietitian and nutrition counselor, about transition -
it's more than eating fruits and vegetables.
Am I correct? Are you aware of the latest findings concerning ? That too much iron is a cardiac risk factor? Yet you are advising people to eat meat to get enough iron
The problem is more with iron fortification of foods than how much meat people eat
Check out some of iron fortified foods
Do you eat more than one serving of a food per day that provides 100% of your iron requirement? Studies of heart disease point to many risk factors, not just meat consumption
Dairy - consuming vegetarians commonly develop deficiency because of multiple effects of milk on iron metabolism
Plants are loaded with and people on plant based diets, like the Chinese, have iron intakes that exceed Americans - furthermore, the iron is well absorbed and utilized; so that iron deficiency anemia is rare in pure vegetarians
Dairy-consuming vegetarians commonly develop iron deficiency because of multiple effects of on iron metabolism
The form of in plant materials is nonheme (2%) which is not as absorbable as heme iron (23%) found in meat
There are other factors such as cast iron cookware and the presence of foods high in that increase iron absorption
Vegetarianism in Teens
Discusses types of vegetarians, why teens choose this diet, the health benefits,
and getting enough nutrition.
These include calcium, iron, vitamin B12 and vitamin D
Iron Iron plays a very important role in the formation of red blood cells
A lack of iron can cause anemia
While red meat contains high amounts of iron, non-meat foods that are high in iron are dried beans, spinach, beet greens, prunes, and iron-fortified cereals and bread
Foods that are high in vitamin C (citrus juices, citrus fruit and red peppers, for example) help the body absorb iron
The World's Healthiest Foods: Sea Vegetables
Includes selection and storing, recipes, serving ideas, and nutritional analysis.
Pregnancy Nutrition FAQ
Designed for expectant mothers, addressing the baby's health needs and the foods
that supply them.
of Health Guidelines **NEW** Section on Iron and Raising Hematocrit Here are the daily requirements for pregnant women according to the Bradley Method of Natural Childbirth®, from the following sources: California Department of Health (Nutrition During Pregnancy and Lactation); Robert Bradley, MD; Phyllis Williams (Nourishing Your Unborn Child); Gail & Tom Brewer (What Every Pregnant Woman Should Know); Helen Guthrie (Composition of Food, USDA)
Iron: US RDA for pregnant women is 30-60mg/day Hematocrit: Should be upper 30s, and some say at least 40
Iron suppliments can cause constipation or nausea, but taking them with meals can help
Iron is most easily absorbed when eaten with foods containing protein and vitamin C
Animal sources of iron are most easily absorbed - studies are unclear as to whether soy protein inhibits iron absorption
Take iron suppliments in several small doses, since one large dose is likely to be unabsorbed and unutilized! Iron gluconate is an organic source of iron - because it is not well absorbed, it is hard to overdose
Iron sulfate is man-made and better absorbed, so it is possible to take too much - this can be hard on the liver
Preventing Childhood Poisoning
Information on poison-proofing your home.
Childhood poisonings caused by accidental overdoses of iron-containing supplements are the biggest concern of poison control experts, consumer protection groups, and health-care providers
Iron-containing supplements are the leading cause of pediatric poisoning deaths for children under 6 in the United States
According to the, from 1986 to 1994, 38 children between the ages of 9 months and 3 years died from accidentally swallowing iron-containing products
FDA is taking steps to protect children from iron poisoning by proposing regulations that will make it harder for small children to gain access to high-potency iron products (30 milligrams of iron or more per tablet)
FDA is also taking steps to ensure that health-care providers and consumers are alerted to the dangers associated with accidental overdoses of iron-containing products, including pediatric multivitamin supplements that contain iron
Although iron poisoning is the biggest concern when it comes to childhood poisoning, there is also concern about other drugs
In the case of iron-containing pills or any medicine: Always close the container as soon as you've finished using it
The Double Danger of High Fructose Corn Syrup
Bill Sanda exposes problems with the industry's most popular sweetener.
18 In humans, fructose feeding leads to mineral losses, especially higher fecal excretions of iron and magnesium, than did subjects fed sucrose
Iron, magnesium, calcium, and zinc balances tended to be more negative during the fructose-feeding period as compared to balances during the sucrose-feeding period
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