What exactly does iron do for us?
Iron is a mineral that is naturally present in many foods and certain enriched food products and is an essential component of hemoglobin in red blood cells. As such, iron is important in oxygen transport from the lungs to other tissues throughout the body in order to produce energy. Additionally, iron is found in myoglobin, which is a protein that provides oxygen specifically to the muscles. Unfortunately, many individuals fall short of obtaining their daily recommended amount of iron. When deficient in iron, the body’s iron stores become depleted, decreasing the amount of iron transported to various tissues. As a consequence, there is a reduction in oxygen transport capacity, leaving many tissues lacking in adequate iron. This reduction in iron may impede normal cellular functioning, resulting in fatigue, weakness, and difficulty in maintaining body temperature.
What are the two forms of iron found in food?
Iron exists in both heme and non-heme forms. Animal products, such as meat, fish and poultry provide heme iron -which is more efficiently absorbed by the body. Non-heme iron is found in dairy products, eggs and plant foods, including green leafy vegetables, beans, seaweed, nuts, dried fruit, whole grains and iron-fortified products. Non-heme iron is not as well absorbed by the body. To give you an idea, roughly 5% to 35% of heme iron is absorbed from a single meal, whereas approximately 2% to 20% of non-heme iron is absorbed. Despite this decreased range, an appropriately planned and well-balanced vegetarian diet can be adequate in total Iron and maintain adequate iron status.
How much Iron do you need each day?
- Males (ages: 14-18): 11 mg
- Males (ages: 19+): 8 mg
- Females (ages: 14-18): 15 mg
- Females (ages: 19-50): 18 mg
- Females (ages 51+): 8 mg
**The recommended iron needed for women of child-bearing age is higher when compared to men because the loss of iron is greater among women due to menstruation.
**Athletes may need to up 10&% DV for Iron to accommodate increased training needs for Iron
Who’s at risk for iron deficiency?
Athletic individuals, and young and menstruating female athletes, are more likely to develop an iron deficiency. Lack of iron can profoundly alter physical performance via a decrease in oxygen transport to exercising muscles, leading to a reduced VO2max. Endurance performance at reduced exercise intensities may be due to decreased tissue iron concentrations and its inability to maintain prolonged submaximal exercise. Endurance athletes, especially female, are more at risk for reduced iron stores and anemia. Intense training increases iron demands, resulting in a depletion of iron stores through increased red blood cell production and destruction of red blood cells within the foot during high impact, such as running. Vegetarians and vegans may need to consume 1.8 times more than the recommended daily amount due to the decreased absorption rate of non-heme iron foods.
High Iron Foods for Athletes
Animal Sources Mg of Iron
-Oysters 8 mg (3oz)
-Beef 5 mg (3 oz)
-Liver 5 mg (3oz)
-Clams 3 mg (3.5oz)
-Sardines 2 mg (3oz)
Plant Sources Mg of Iron
-Tofu 3 mg (½ cup)
-Sweet Potatoes 1 mg (½ cup)
-White beans 3.3 mg (1/2 cup)
-Black beans 12.8 mg (1/2 cup)
-Quinoa 1.4 mg (1/2 cup cooked)
Veggies/Fruits Mg of Iron
-Tomatoes 2 mg (½ cup)
-Green Peas 1 mg (½ cup)
-Broccoli .5 mg (½ cup)
-Strawberries .5 mg (1 cup)
-Spinach, cooked in oil, 6.4 mg (1 cup)
Nuts/Seeds Mg of Iron
-Cashews 2 mg (1/4 cup)
-Pumpkin seeds 2 mg (3 Tbs)
-Sesame seeds 1.3 mg (1 Tbs)
-Sunflower seeds 1 mg (3 Tbs)
-Hemp seeds 2mg (3 Tbs)
*Always pair an iron rich food with another food that is high in Vitamin C (not with a supplement of Vitamin C, but basically any fruit or veggie of your choice)
