Nutrition - All About Iron..FEMALES A MUST READ!!

Most peeps know the 'Red' meat is a great source of iron right....???
But very few know why we need it. Iron is essential for healthy blood, just as Calcium is essential for healthy bones.

Iron is the key component of both 'haemoglobin' (the red colouring of the blood) and 'Myoglobin' (Muscle Protien). it is involved in transportation of oxygen around the body and supplies oxygen to the muscles during physical activity. Iron also helps to maintain your immune system and plays an important role in energy production.

If you're running low in iron you may feel tired or lethargic, have difficulty concentrating, or tire easily during exercise.
Other common signs of iron deficiency include frequent infections and a tendency to feel the cold more than usual.

ARE YOU GETTING ENOUGH??

Nooooooo...Red Meat silly!!!

Men usually don't have issues with iron deficiency, particularly if they like to eat Steak and the like.

Women however struggle in the thousands when it comes to iron(40% in NZ and 66% in Australia). This isn't because they aren't eating red meat, but because thier requirements are so much higher. Infants, children and adolescents also need more iron than adult males to support thier growth. To put this in perspective, 125g of lean red meat contain around 4 - 7 mg of iron.

AGE GROUP RDI (recommended daily intake) in mg

Infants 7 - 12 mths need...... 11mg

Children 1- 13 yrs.................... 8-10mg

Boys 14-18 yrs.................... 11

Girls 14-18 yrs.................... 15

Men over 18 yrs........................ 8

Women 19 - 50 yrs................. 18

Women 50+ yrs........................ 8

Pregnancy.................................. 27

Iron in food

The redder the meat the higher the Iron content right!!?? In general YES!!

The Iron found in animal foods (beef, lamb, liver, kidney, pork poultry and seafood) is called "HAEM" iron.

The Iron found in non meat foods (breads, cereals, vegetables, legumes, nuts and eggs) in called Non - HAEM Iron and is not absorbed by the body as well as iron from meat.

Eating a combination of foods high in bot HAEM and Non HAEM Iron is the best way to ensure adequate iron intake.

TIPS...........

Try to eat red meat 3 - 4 times each week........

If you don't eat red meat ..Include an alternative PROTIEN source like...Chicken, Pork, Fish, Beans, Lentils, Eggs or Tofu.

Include foods high in Vitamin C at meal times as it can improve the absorption of Non Haem iron by up to 300%.

Good sources of Vitamin C include tomato, capsicum, citrus, kiwifruit, broccoli, cauliflower and pure fruit juices.

IMPORTANT TIP FOR THE LADIES/GIRLS!!!

Tannins, a compound found in tea and coffee can reduce the absorption of Non Haem Iron by 60 - 70 %. Avoid drinking Tea or Coffee at meal times.

Choose breakfast cereals that have been Fortified with Iron, as they contain more iron than standard cereals.