The Importance of Iron
11:21 AM
Iron is a mineral that helps build red blood cells. Most
importantly, iron helps your blood cells carry the oxygen that is 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.
What is anemia?
Anemia is a condition that occurs when you don't have enough
healthy red blood cells. This is a problem, because without the right amount of
healthy red blood cells, enough oxygen doesn't get into your body. This causes
people with anemia to look pale, and often feel weak and tired. 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. The amount you need depends
on your age, gender, body size, and lifestyle. In general, though, you can use
these guidelines to determine how much iron you need.
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. It is important to know that your
body absorbs iron from animal sources (known as “heme” iron) more easily than
it absorbs iron from plant sources (known as “non-heme” iron). The following
table lists some foods that are good sources of iron.
|
Food
|
Serving Size
|
Iron (mg)
|
|
Beans and Peas
|
||
|
Baked beans, without pork
|
½ cup
|
1.5
|
|
Chick peas
|
½ cup
|
2.4
|
|
Lentils
|
½ cup
|
3.3
|
|
Red beans
|
½ cup
|
2.6
|
|
White beans
|
½ cup
|
2.5
|
|
|
||
|
Cereals
|
||
|
Cheerios®
|
1 cup
|
10.3
|
|
Cinnamon Life®
|
¾ cup
|
7.4
|
|
Frosted Miniwheats®
|
1 cup
|
15.4
|
|
Rice Krispies®
|
1¼ cup
|
11.4
|
|
Whole Grain Total®
|
¾ cup
|
22.4
|
|
|
||
|
Dried Fruit
|
||
|
Peaches
|
¼ cup
|
1.6
|
|
Apricots
|
4 large halves
|
0.4
|
|
Raisins
|
¼ cup
|
.07
|
|
|
||
|
Meat, Poultry and Fish
|
||
|
Beef liver, cooked*
|
3 ounces
|
5.8
|
|
Egg, large
|
1
|
0.6
|
|
Pork, cooked*
|
3 ounces
|
0.9
|
|
Salmon, canned*
|
3 ounces
|
0.7
|
|
Sirloin, cooked*
|
3 ounces
|
2.9
|
|
|
3 ounces
|
1.6
|
|
Veal, cooked*
|
3 ounces
|
0.9
|
|
|
|
|
|
Other
|
||
|
Almonds, whole, unblanched
|
½ cup
|
3.1
|
|
Prune juice
|
½ cup
|
1.5
|
|
Spinach, boiled
|
½ cup
|
3.2
|
|
* Source of heme iron
|
||
Nutrition Tips:
·
Foods high in vitamin C help your body absorb non-heme iron. Eat
iron-rich foods along with foods that are high in vitamin C, such as citrus
fruits and juices, cantaloupe, strawberries, tomatoes, and dark green
vegetables to increase the amount of iron you absorb. For example, top your
cereal with strawberries, add tomato slices to a turkey sandwich, or have an
orange with a peanut butter sandwich.
·
If you take a calcium supplement, try not to take it at the same
time as your iron supplement because your body absorbs these nutrients better
when they are taken separately.
·
Don't take an iron supplement with caffeinated drink such as
cola or coffee. Caffeine can interfere with iron absorption.
·
Choose breads, cereals, and pastas that say “enriched” or
“iron-fortified” on the label. These foods have extra iron that can really
boost your intake
Excerpts taken from “Iron” by the Center for Young Women’s Health Staff. Read more: http://www.youngwomenshealth.org/iron.html#ixzz20FAeQk3p
Best Teen Diets recommends healthy well balanced eating that
includes fruits, vegetables, whole grains, protein and low-fat or fat-free
dairy. We offer nutrition information for teens, parents and educators that
emphasizes the importance of healthy eating for teens. For more information
visit www.bestteendiets.org
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