Dietary Iron - Pros & Cons

Iron Deficiency AnemiaIron deficiency anemia is apparent from a blood test that indicates low hemoglobin (Hb). This is the blood component that carries oxygen from the lungs to all parts of the body. Hb is also essential for the transport of carbon dioxide from the body to the lungs for disposal. The symptoms of iron deficiency anemia are listlessness, fatigue, irritability, swallowing problems, rapid heart beat during exertion and in general lack of well being. Listed below are dietary recommendations for people diagnosed with iron deficiency anemia. CAUTION: If you suspect iron deficiency, do not self-medicate with an iron supplement. Let your doctor be the judge.

Hematochromatosis (iron excess)=There is a medical condition called hematochromatosis (iron overload disease). For people with this disease iron supplementation or a diet high in iron can be life threatening. It is likely that your physician will recommend a nutrition consult.

In GeneralAn oversupply of iron in general is potentially harmful. Excess iron can deposit in the liver and the heart. When oversupplied, iron can stimulate free radical production Free radical production causes cell damage and is a risk factor for certain cancers.

Men's vitamin formulations are already omitting iron because of problems associated with men's health. Vitamin-mineral formulations made for adults over 50 years of age are low or lacking entirely in iron because of these findings. Women's formulations still have iron because of the significant monthly blood loss associated with menstruation. Women need extra iron and have an outlet for it until they pass menopause.

In the early 1940s there was a campaign to fortify food with iron to combat the high incidence of iron deficiency anemia. This did not solve the problem, and because of the new problems associated with excess iron and disease there is a move to discontinue the practice. Read food labels.

A Diet High in Iron- Iron Deficiency Anemia

Good balanced diets and good food habits are the best insurance for adequate iron intake rather than single "wonder foods" alone.

Recommended food intakes for adults Milk/dairy 2 or more servings daily Whole Grains, breads 6-11 servings Fruits and Vegetables 5-9 servings Meat, fish, poultry 2-3 servings

1. Iron containing foods
   
   Lean meats, pork lamb, veal and egg yolk Iron fortified cereals and breads Green leafy vegetables Dried fruits, raisins, apricots, prunes Dried legumes- baked beans, limas, pintos, kidneys, peas Whole grain bread and cereals Seafood-clams, oysters, shrimp Black strap molasses (I tablespoon=3.5mgs iron)
2. Foods that are good sources of Vitamin C help the body better absorb iron. It is good to eat these high vitamin C foods when you are eating foods that are high iron also. Vitamin C foods are:
   
   Citrus fruits and juices
   Strawberries, Kiwi
   Broccoli
   Potato
   Greens
   Tomatoes
   
   
3. Foods cooked in cast iron cookware will also provide more iron in the diet.
   Healthy snacks can supply iron also.



4. Meal and snack suggestions:
   Include some meat in your diet. Chinese type cooking with vegetables, soups, stews and casseroles with meat and high iron, high vitamin C vegetables. Baked bean dishes with dark molasses used for sweetening. Steam your vegetables or use raw in salads- enjoy crispy type foods Include vitamin C enriched fruits or juices or other foods at meals to enhance the iron absorption from your meal. Dried fruits make good snacks.

If you are diagnosed with hematochromatosis, a male or a female past menopause I recommend that you avoid iron cookware. The suggestions listed above are targeted towards those with iron deficiency anemia by diagnosis.