Healthy eating habits/Iron for Optimal Health & Energy

Eating a healthy balanced diet is the best way to maintain your energy levels, in particular eating foods containing iron. The following page provides information about iron and why it is important for energy and health. thumb|400px What is Iron? Why do we need it? thumb|300px|Blood cells Iron is a nutrient that we all need in small amounts, but we still do need it for our body to function normally. It is a mineral and has many roles in the body. Its roles are: Oxygen transport around the body: -Iron is part of a protein in your red blood cells, which carries oxygen in the bloodstream to your cells, so they can function properly. Providing oxygen to muscles: -Iron is also part of another protein found in muscles, which makes oxygen available for your muscles, so they can use energy and work. Energy production: -Iron is involved in a body process that converts the nutrients from the food we eat to energy that can be used. * Immune function: -Iron also has a role in protecting your body against infections and colds. Whitney, E., Rolfes, SR, Crowe, T., Cameron-Smith, D. & Walsh, A. (2011). Understanding Nutrition: Australia and New Zealand Edition. South Melbourne, Australia: Cengage Learning Australia. Types of Iron Haem Iron thumb|Beef Steaks Where is it found: only animal foods including meat, poultry and fish How much is absorbed by your body: 25% -It is absorbed 50% better than Non-Haem Non-Haem Iron thumb|Green Vegetables Where is it found: both in animal and plant based foods such as green vegetables and nuts How much is absorbed by your body: 17% -Vegetarians only consume this type -Even though it is not as well absorbed it is still a great source Whitney, E., Rolfes, SR, Crowe, T., Cameron-Smith, D. & Walsh, A. (2011). Understanding Nutrition: Australia and New Zealand Edition. South Melbourne, Australia: Cengage Learning Australia. How much do you need a day? The National Health and Research Council recommends: National Health and Research Council (NHMRC). (2013). Nutrient Reference Values For Australia and New Zealand. Retrieved from https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55g_adult_brochure.pdf FEMALES: Age Group Age (years) Recommended Amount Per Day Teens 14-18 15mg Adults 19-50 18mg Older Adults 51-70+ 8mg MALES: Age Group Age (years) Recommended Amount Per Day Teens 14-18 11mg Adults 19-50 8mg Older Adults 51-70+ 8mg Good food sources Haem Sources Food Standards Australia New Zealand (FSANZ). (2010). NUTTAB 2010. Retrieved from http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx thumb|300px|Oysters Food Serving Amount Iron (mg) Chicken Liver, Cooked 100g 11 Oysters 6 small (36g) 6 Kangaroo, Cooked 100g 4 Beef, Cooked 100g 3 Lamb, Cooked 100g 2 Sardines, Canned 100g 2 Non-Haem Sources thumb|300px|Lentils Food Standards Australia New Zealand (FSANZ). (2010). NUTTAB 2010. Retrieved from http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx Food Serving Amount Iron (mg) Milo 1 tablespoon 6 Spinach, Cooked 1 cup 6 Lentils, Cooked 1 cup 6 Tofu, Firm 1 cup 6 Dried Apricots 3 regular pieces 5 Quinoa, Cooked 1 cup 5 Pumpkin seeds 2 tablespoons 4 Weetbix 2 biscuits 3 White bread, with added Iron 1 slice 3 Cashews 1 handful (30g) 2 Baked Beans 220g can 2 Egg 1 large (~60g) 1 Peanut Butter 2 tablespoons 1 Ways to add more Iron in your diet thumb|Cashews At breakfast time: -Choose breakfast cereals that have added iron How to tell: Iron will be in the ingredients list and/or the nutrition panel Examples: Weetbix, Special K and Kellogg’s Corn Flakes Coles. (2014). Breakfast Cereal. Retrieved from http://shop.coles.com.au/online/national/l -Choose bread with added Iron Examples: Wonderwhite Wholemeal and White Coles. (2014). Bread. Retrieved from http://shop.coles.com.au/online/national/d -Eggs and baked beans are also a good way to add Iron to your diet Morning and afternoon tea: -snack on nuts, seeds and dried fruit such as cashews, almonds, peanuts, pumpkin seeds and dried apricot Lunch: -Choose iron rich foods to go into sandwiches such as meat, peanut butter and spinach Dinner: -Include meat and fish dishes -Try adding quinoa as a side -Add a side of green vegetables -Try including tofu or legumes Women and Children’s Hospital. (2010). All About Iron in Food. Retrieved from http://www.wch.sa.gov.au/services/az/other/nutrition/documents/all_about_iron_in_food_march2010.pdf Factors affecting absorption thumb|Orange juice Helps Absorption Inhibits Absorption -Vitamin C (found in oranges, strawberries, capsicum) -MFP Factor: protein found in Meat, Fish, Poultry, promotes non haem absorption -Phytates (found in legumes, whole grains) -Soy products (found in soy sauce, tofu) -Calcium (found in milk) -Tannins (found in tea, coffee, red wine) Whitney, E., Rolfes, SR, Crowe, T., Cameron-Smith, D. & Walsh, A. (2011). Understanding Nutrition: Australia and New Zealand Edition. South Melbourne, Australia: Cengage Learning Australia. What happens when you have not enough/too much Not Enough Too Much -tired -fatigue -headaches -pale skin -shortness of breath -anaemia -cramping -bloating -fatigue -weakness -joint pain Whitney, E., Rolfes, SR, Crowe, T., Cameron-Smith, D. & Walsh, A. (2011). Understanding Nutrition: Australia and New Zealand Edition. South Melbourne, Australia: Cengage Learning Australia. Who might not be getting enough thumb|Running Females Females who are at a childbearing age and are menstruating are at a higher risk of not getting enough iron, due to iron losses from the blood loss each month via menstruation. Athletes Athletes are at risk because to perform at their best, they need increased levels of oxygen transport to their muscles and hence need more iron. Iron is also lost through sweat. Vegetarians Vegetarians are at risk because they only consume the less absorbed non-haem iron. Brown, J. E. (2011). Nutrition through the life cycle (4th Edition). Belmont, CA, Wadsworth, CENGAGE Learning. Further Resources To find an Accredited Practicing Dietitian for further dietary questions visit: http://daa.asn.au/ For more easy information on iron visit: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Iron_explained To find out how much iron is in your food search the FSANZ NUTTAB database: http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx To find out more about recommended intakes visit: http://www.nrv.gov.au/nutrients/iron References