411 on Iron: A Guide

"The World Health Organization considers iron deficiency the number one nutritional disorder in the world. As many as 80 percent of the world’s population may be iron deficient, while 30 percent may have iron deficiency anemia. The human body stores some iron to replace any that is lost. However, low iron levels over a long period of time can lead to iron deficiency anemia. Symptoms include lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss.

So here’s the 411 on iron: how much you need, where you can get it, and tips to maximize its absorption.

Iron requirements
The Food and Nutrition Board at the Institute of Medicine recommends the following:

Infants and children
• Younger than 6 months: 0.27 milligrams per day (mg/day)
• 7 months to 1 year: 11 mg/day
• 1 to 3 years: 7 mg/day
• 4 to 8 years: 10 mg/day

Males
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 11 mg/day
• Age 19 and older: 8 mg/day

Females
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 15 mg/day
• 19 to 50 years: 18 mg/day
• 51 and older: 8 mg/day

Non-animal iron sources
Eating red meat and organ meat are the most efficient ways to get iron, but for vegans, obviously, that’s not going to happen. Here are 12 plant-based foods with some of the highest iron levels:

Spirulina (1 tsp): 5 mg
Cooked soybeans (1/2 cup): 4.4 mg
Pumpkin seeds (1 ounce): 4.2 mg
Quinoa (4 ounces): 4 mg
Blackstrap molasses (1 tbsp): 4 mg
Tomato paste (4 ounces): 3.9 mg
White beans (1/2 cup) 3.9 mg
Cooked spinach (1/2 cup): 3.2 mg
Dried peaches (6 halves): 3.1 mg
Prune juice (8 ounces): 3 mg
Lentils (4 ounces): 3 mg

Tips to get the most iron out of your food:

• Eat iron-rich foods along with foods that contain vitamin C, which helps the body absorb the iron.
• Tea and coffee contains compounds called polyphenols, which can bind with iron making it harder for our bodies to absorb it.
• Calcium also hinders the absorption of iron; avoid high-calcium foods for a half hour before or after eating iron-rich foods.
• Cook in iron pots. The acid in foods seems to pull some of the iron out of the cast-iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot can increase the iron content of the brew more than ten-fold. Cooking foods containing other acids, such as vinegar, red wine, lemon or lime juice, in an iron pot can also increase the iron content of the final mixture."

Source: Green.yahoo.com