Pump Some Iron
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| Sun, 07-25-2004 - 7:41pm |
Interesting facts on Iron intake from the South Beach Diet Site:
Pump Some Iron
Are you getting enough iron? Research shows that approximately 20 percent of women, 50 percent of pregnant women, and 3 percent of men don't get the iron their bodies require. Left unchecked, iron deficiency can lead to anemia—a condition in which red blood cells don't provide adequate oxygen to body tissues. Symptoms of anemia can include fatigue, pale skin, and brittle nails. The recommended daily allowances of iron are as follows:
Women (ages 19 to 50): 18 mg/day
Women (ages 51 or older): 8 mg/day
Pregnant women: 27 mg/day
Nursing mothers: 9 mg/day
Men (all ages): 8 mg/day
You can get your RDA of iron from a multivitamin, but caffeine and dairy products can interfere with the absorption of iron from a supplement. A more natural and effective approach is to eat a variety of iron-rich foods, like the ones in the list below:
Avocado
Broccoli
Clams
Kidney, pinto, and navy beans
Lean beef
Lentils
Lima beans
Oysters
Pork loin
Sardines
Shrimp
Spinach
Split green peas
Tuna
Kerstin


cl-vi_islandgirl
Getting Fit in Your 30's
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Thanks for the reminder, I'm going to make sure to bump up my intake this week!!