Healthy eating habits/Iron for Young Women

This page provides information on how young women can meet their iron requirements. Iron is a particularly important nutrient for women of child bearing years (19-50 years of age) and not meeting iron requirements may affect both energy levels and brain functioning. Thomas, B. & Bishop, J. (Eds). (2007). Manual of Dietetic Practice. (4th edition). Carlton, Victoria: Blackwell Publishing thumb|Blausen 0761 RedBloodCells Iron in the body Why do I need Iron? Iron has many important roles in the body. It is essential for oxygen transport in the blood and muscles. It is a component in pathways that release energy from food for the body to use. It has important roles in maintaining immunity Whitney, E., Rolfes, S.H., Crowe, T., Cameron-Smith, D.& Walsh, A. (2011). Understanding Nutrition. South Melbourne, VIC: Cengage Learning. How much Iron do I need? Iron is a trace mineral, this means, it is only required by the body in small amounts. For women of child bearing years (19-50 years of age): 18mg/day is recommended (without exceeding 45mg/day). National Health and Medical Research Council, NHMRC. (2006). Nutrient Reference Values for Australia and New Zealand: Iron. Retrieved from: https://www.nrv.gov.au/nutrients/iron However, for women of child bearing years who follow a vegetarian diet, almost twice as much iron is recommended: 32mg/day. Whitney, E., Rolfes, S.H., Crowe, T., Cameron-Smith, D.& Walsh, A. (2011). Understanding Nutrition. South Melbourne, VIC: Cengage Learning. This is due to plant based iron sources being less readily absorbed by the body than animal based iron sources. Iron Deficiency Iron Deficiency occurs when the body's iron stores are low. This is different to Iron deficiency anaemia, which is a significant reduction of iron stores, that results in the blood's inability to deliver sufficient oxygen to the tissues of the body and energy producing pathways in the body are compromised Better Health Channel. (2012). Iron deficiency- Adults. Retrieved from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Iron_deficiency_adults?open Symptoms of Iron deficiency depend on the degree of Iron deficiency and include: decreased energy, breathlessness, pale skin, lack of concentration Whitney, E., Rolfes, S.H., Crowe, T., Cameron-Smith, D.& Walsh, A. (2011). Understanding Nutrition. South Melbourne, VIC: Cengage Learning. WHY are young women at risk? Young women are especially prone to iron deficiency due to repeated blood losses experienced during menstruation. Iron is lost from the body through bodily excretions (urine, faeces, sweat and shed dead skin cells), in addition to this women experience losses through menstruation. All these losses accumulate and represent 1.5mg/day of Iron that is lost and must be replaced. Whitney, E., Rolfes, S.H., Crowe, T., Cameron-Smith, D.& Walsh, A. (2011). Understanding Nutrition. South Melbourne, VIC: Cengage Learning. People following a vegetarian diet are also at risk of iron deficiency due to their plant based iron sources, which are less readily absorbed. It is important to note that only 10% of Iron from a vegetarian diet is absorbed, compared with 18% of Iron from a mixed diet (containing plant and animal based products). National Health and Medical Research Council, NHMRC. (2006). Nutrient Reference Values for Australia and New Zealand: Iron. Retrieved from: https://www.nrv.gov.au/nutrients/iron Pregnancy also increases the body's requirements for Iron and as such may be particularly vulnerable to iron deficiency. Thomas, B. & Bishop, J. (Eds). (2007). Manual of Dietetic Practice. (4th edition). Carlton, Victoria: Blackwell Publishing Iron Toxicity Iron overload or toxicity is uncommon, as Iron is tightly regulated by the body. It may however occur in the following cases: Haemochromatosis: a genetic condition that causes disruptions in the body's iron regulatory systems resulting in an increase in iron absorption and causing a build up of Iron in the body. Thomas, B. & Bishop, J. (Eds). (2007). Manual of Dietetic Practice. (4th edition). Carlton, Victoria: Blackwell Publishing If an excessive amount of iron supplements are taken. Thomas, B. & Bishop, J. (Eds). (2007). Manual of Dietetic Practice. (4th edition). Carlton, Victoria: Blackwell Publishing Symptoms may include gastrointestinal side effects such as constipation, nausea, vomiting and diarrhoea. Whitney, E., Rolfes, S.H., Crowe, T., Cameron-Smith, D.& Walsh, A. (2011). Understanding Nutrition. South Melbourne, VIC: Cengage Learning. It is therefore important not to exceed 45mg of Iron per day. National Health and Medical Research Council, NHMRC. (2006). Nutrient Reference Values for Australia and New Zealand: Iron. Retrieved from: https://www.nrv.gov.au/nutrients/iron Iron in the diet Iron is found in two forms in the Diet. Haem Iron and Non- Haem iron Haem Iron Only found in animal products More easily absorbed by the body. 25% of Haem iron is absorbed. Whitney, E., Rolfes, S.H., Crowe, T., Cameron-Smith, D.& Walsh, A. (2011). Understanding Nutrition. South Melbourne, VIC: Cengage Learning. Non-Haem Iron Found in both animal and plant products Less easily absorbed by the body. 17% of non-haem iron is absorbed. Whitney, E., Rolfes, S.H., Crowe, T., Cameron-Smith, D.& Walsh, A. (2011). Understanding Nutrition. South Melbourne, VIC: Cengage Learning. Food Sources of Iron Haem Food Sources thumb|Rendang hati Food Source Serving Size Iron Content (mg) Chicken Liver 100g, cooked 13mg Beef Liver 100g, grilled 6.5mg Beef, lean 100g, grilled 3mg Lamb, lean 100g, cooked 2.5mg-3mg Turkey 100g, cooked 2.3mg Chicken 100g, cooked 1.3mg Fish (white) 100g, cooked 1mg Tuna 100g, canned 1mg Pork 100g, cooked 0.8mg 400px|thumb|Food ordered (left to right): lowest to highest Iron content thumb|Weetbix Stevage thumb|Green lentils Non Haem Food Sources Food Group Food Source Serving Size Iron Content Grains & Cereals Iron fortified Breakfast cereals Eg. Weetbix 2 biscuits, one cup (30g) 3-4mg Iron fortified bread Eg. Burgen wholemeal bread, Wonder White wholemeal bread plus Iron 1 slice 2-4mg Quinoa 1 cup, cooked (1/4 cup raw) 4mg Brown rice 1 cup, cooked (150g) 1mg Vegetables Green leafy vegetables Eg. Spinach, kale, rocket 1 cup 4-5mg Asparagus 5 spears, canned 2mg Broccoli 100g 1mg Avocado 1/2 medium 1mg Fruit Dried apricots 4 dried apricots (8 dried apricot halves) 1.8mg Meat alternatives Tofu (firm) 1/2 cup 2-3mg Cashews handful (30g) 1.5-2mg Lentils 1/2 cup cooked 2-3mg Herbs Parsley 1 cup (25g) 0.7g All information retrieved from Food Standards Australia and New Zealand, FSANZ. (2013). Nuttab online searchable database. Retreieved from: http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx and Kouris-Blazos, A. (2012). Food Sources of Nutrients: A ready reckoner of Macronutrients, micronutrients and phytonutrients and Chemicals. Sydney: Dr. Antigone Kouris-Blazos. Nutrient Interactions Factors Increasing Iron absorption Including Vitamin C food sources in a meal, increases the absorption of non-haem iron sources. Vitamin C food sources include: Tomato, capsicum, citrus fruits (such as orange, lemon, lime), strawberries, kiwifruit, broccoli. Including haem sources of iron in meal, increases the absorption of non-haem iron sources. For eg. including meat products in a salad with green leafy vegetables. Cooking vegetables helps to increase non-haem iron absorption Better Health Channel. (2014). Iron. Retrieved from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Iron_explained Factors Decreasing Iron absorption Chemical compounds such as: tannins, found in tea, coffee and red wine can interfere with the absorption of iron by the body. Chemical compounds such as: phytates, found in bran, some legumes and some nuts. Calcium can reduce non-haem iron absorption. Better Health Channel. (2014). Iron. Retrieved from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Iron_explained Planning an Iron Rich Meal For Breakfast choose Iron fortified cereal or bread (see section 3.2) and add Vitamin C with fruits such as strawberries or kiwifruit or a glass of orange juice. Include haem iron (animal based products) in green leafy salads or for a vegetarian option, include vitamin C sources, for eg. tomotoes or a citrus-based dressing to help the body absorb non-haem iron sources (plant based products). Snack on high iron foods such as cashews or dried apricots. Cook vegetables helps to increase iron absorption from plant foods (non haem iron sources). Additional Resources For additional information regarding iron content of food: Nuttab For further information regarding Iron: Better Health Channel For information regarding meeting Iron requirements: Nutrient Reference Values References