Iron Women

Many women are not obtaining adequate iron from their diets. A recent study, The Nationwide Health and Nutrition Examination Survey, showed that about 95 percent of women ages 18-44 had iron intakes less than those recommended.

In addition, another study showed that 40 percent of women in their childbearing years exhibit some symptoms of iron deficiency. Why is this a problem in America where we have such an abundance and variety of food?

The recommended dietary allowance (RDA) of iron for premenopausal women is 18 mg. This is approximately twice that needed for men, owing largely to women’s menstrual losses of iron. However it is more difficult for women to get adequate amounts of iron because they usually consume less food. This is particularly true if they are on a calorie-restricted.

Furthermore, pregnant women have higher needs for iron, and iron supplements are usually recommended for them. Women with a history of closely repeated pregnancy may be particularly susceptible to iron deficiency.

Foods that are good sources of iron include organ meats (such as liver); or meats such as beef, chicken and fish. Beans and dried fruits are also high in iron. However, only a small portion of iron is actually absorbed. Some foods can reduce iron absorption such as coffee, tea and bran. Vitamin C can increase iron absorption. Iron from animal sources such as meat, is absorbed better that from plant sources.

How can you be reasonably sure that you’re getting enough iron in your diet? You can select more iron-rich foods for your diet. In addition, you can consume meals that promote optimal iron absorption. According to the Food and Nutrition Board of the National research Council, those meals contain one of the following combinations:

1.       At least 3 oz. meat, poultry or fish or

2.       75 milligrams of vitamins c or

3.       1 to 3 oz. of meat, poultry or fish plus 25-75 milligrams of vitamin C.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.