Iron is an element critical to formation of red blood cells. Chronic lack of iron eventually leads to anemia (low red blood cell count). Anemia can cause fatigue, irritability, and headaches (although these common symptoms can occur with other medical conditions and in otherwise healthy people also!). Many people, particularly children and menstruating teens and women, find it challenging to include enough iron in their diets to maintain red blood cell formation. Others at risk to develop iron deficiency anemia include those who lose blood through their gastrointestinal tract, those with inadequate vitamin C intake, those who diet to lose weight, and those who have had major surgery. Anemia is diagnosed by a simple blood test.

Daily iron requirements: How much do you need?

Food Sources of Iron

There are many excellent food sources of iron. Please see the next page for iron content in common foods. Iron from animal sources is more efficiently absorbed than is iron from plant sources. However, iron absorption from all foods can be enhanced in several ways:

• Eat foods rich in vitamin C (eg. orange or grapefruit juice) when you eat iron rich foods


• Cook in iron pots and pans


• Avoid caffeine when eating iron rich foods, since caffeine reduces iron absorption


• Infants who are formula fed generally should drink iron-fortified formulas; breast fed infants should begin iron fortified cereals at age 6 months.

Iron Supplements

An oral iron supplement may be recommended for some persons. If you are not iron deficient, you should not take such a supplement, because too much iron can be harmful. There are several iron supplements available without a prescription. All may cause some gastric distress or constipation, although individual reactions may differ. You may tolerate one product better than another. Taking

iron supplements with food decreases such symptoms. All are better absorbed on an empty stomach, taken with orange or grapefruit juice or vitamin C. Avoid taking supplements with milk or calcium supplements, which decrease iron absorption. Some examples are:

• Ferrous Sulfate: usually the cheapest form, well absorbed, can cause gastric distress or constipation (eg. Slow Fe ^R, Feosol ^R, Fer-In-Sol ^R)


• Ferrous Gluconate: slightly more expensive and causes less gastric distress (eg. Fergon ^R)


• Ferrous Fumarate: similar to ferrous gluconate (eg. Ferro-Sequels ^R), contains stool softener.

Common Foods and Iron Content

FOOD AMOUNT IRON (mg) -- CALORIES

Beef

• Liver, beef, braised 3.5 oz 6.77 -- 161
  


• Round, top, esp . lean, prime broiled, 1/4" fat trim 3.5 oz 2.88 -- 215
  


• Ground, lean, baked med. 3.5 oz 2.09 -- 268
  

Pork

• Loin, esp. lean, braised 3.5 oz 1.40 -- 273