Important+Considerations+of+Dietary+Iron

For this Chapter 7 discussion area, you are to locate various sources of dietary iron and indicate the amount of iron in various foods. You also need to discuss considerations/effects of dietary iron consumption (too much or too little consumption). Remember to cite your sources!

 List of Iron Rich Legumes, Seeds, and Soy: ||  || List of Vegetables Rich in Iron: ||  || 
 * ~ List of Grains Rich in Iron: ||~ Iron (mg.) ||
 * Brown rice, 1 cup cooked || 0.8 ||
 * Whole wheat bread, 1 slice || 0.9 ||
 * Wheat germ, 2 tablespoons || 1.1 ||
 * English Muffin, 1 plain || 1.4 ||
 * Oatmeal, 1 cup cooked || 1.6 ||
 * Total cereal, 1 ounce || 18.0 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Cream of Wheat, 1 cup || <span style="font-family: Arial,Helvetica,sans Serif;">10.0 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Pita, whole wheat, 1 slice/piece, 6 ½ inch || <span style="font-family: Arial,Helvetica,sans Serif;">1.9 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Spaghetti, enriched, 1 cup, cooked || <span style="font-family: Arial,Helvetica,sans Serif;">2.0 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Raisin bran cereal, 1 cup || <span style="font-family: Arial,Helvetica,sans Serif;">6.3 ||
 * ~ <span style="font-family: Arial,Helvetica,sans Serif;">
 * <span style="font-family: Arial,Helvetica,sans Serif;">Sunflower seeds, 1 ounce || <span style="font-family: Arial,Helvetica,sans Serif;">1.4 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Soy milk, 1 cup || <span style="font-family: Arial,Helvetica,sans Serif;">1.4 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Kidney beans, ½ cup canned || <span style="font-family: Arial,Helvetica,sans Serif;">1.6 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Chickpeas, ½ cup, canned || <span style="font-family: Arial,Helvetica,sans Serif;">1.6 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Tofu, firm, ½ cup || <span style="font-family: Arial,Helvetica,sans Serif;">1.8 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Soy burger, 1 average || <span style="font-family: Arial,Helvetica,sans Serif;">1.8 to 3.9* ||
 * ~ <span style="font-family: Arial,Helvetica,sans Serif;">
 * <span style="font-family: Arial,Helvetica,sans Serif;">Broccoli, ½ cup, boiled || <span style="font-family: Arial,Helvetica,sans Serif;">0.7 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Green beans, ½ cup, boiled || <span style="font-family: Arial,Helvetica,sans Serif;">0.8 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Lima beans, baby, frozen, ½ cup, boiled || <span style="font-family: Arial,Helvetica,sans Serif;">1.8 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Beets, 1 cup || 1.8 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Peas, ½ cup frozen, boiled || <span style="font-family: Arial,Helvetica,sans Serif;">1.3 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Potato, fresh baked, cooked w/skin on || <span style="font-family: Arial,Helvetica,sans Serif;">4.0 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Vegetables, green leafy, ½ cup || <span style="font-family: Arial,Helvetica,sans Serif;">2.0 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Watermelon, 6 inch x ½ <span style="font-family: Arial,Helvetica,sans Serif;"> inch slice || 3.0 ||
 * ~ <span style="font-family: Arial,Helvetica,sans Serif;">
 * A Sample List of Foods Rich in Iron:** ||   ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Blackstrap Molasses, one tablespoon || <span style="font-family: Arial,Helvetica,sans Serif;">3.0 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Dates or Prunes, ½ cup || <span style="font-family: Arial,Helvetica,sans Serif;">2.4 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Beef, Pork, Lamb, three ounces || <span style="font-family: Arial,Helvetica,sans Serif;">2.3 to 3.0 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Liver (beef, chicken), three ounces || <span style="font-family: Arial,Helvetica,sans Serif;">8.0 to 25.0 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Clams, Oysters ¾ <span style="font-family: Arial,Helvetica,sans Serif;"> cup || 3.0 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Dark meat Turkey ¾ <span style="font-family: Arial,Helvetica,sans Serif;"> cup || 2.6 ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">Pizza, cheese or pepperoni, ½ <span style="font-family: Arial,Helvetica,sans Serif;"> of 10 inch pie || 4.5 to 5.5 ||

<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">http://www.bloodbook.com/iron-foods.html#Foods%20Rich%20in%20Iron

Generally, Iron is very low in the North American diet, especially in children one and two years old. Iron is also deficient in women ages 12 to 50. Iron is also low among athletes, who eat artificially carbohydrates and tend to omit iron-rich foods. <span style="-webkit-border-horizontal-spacing: 4px; -webkit-border-vertical-spacing: 4px; border-collapse: separate; font-family: 'Trebuchet MS',Verdana,'Times New Roman',serif; font-size: 13px; line-height: normal;">

**<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">When can iron deficiency occur? **
<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">The World Health Organization considers iron deficiency the number one nutritional disorder in the world. As many as 80% of the world's population may be iron deficient, while 30% may have iron deficiency anemia. Iron deficiency develops gradually and usually begins with a negative iron balance, when iron intake does not meet the daily need for dietary iron. This negative balance initially depletes the storage form of iron while the blood hemoglobin level, a marker of iron status, remains normal. Iron deficiency anemia is an advanced stage of iron depletion. It occurs when storage sites of iron are deficient and blood levels of iron cannot meet daily needs. Blood hemoglobin levels are below normal with iron deficiency anemia. http://dietary-supplements.info.nih.gov/factsheets/iron.asp

<span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Lack of iron is the most common nutritional deficiency in the world. Women are most particularly at. risk for iron deficiency. <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Blood test results are important in Blood disorders where Iron Rich foods may be deficient and in Blood tests and a Blood test revealing high Iron foods, even with Rare Blood types. <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">The average daily iron intake of a female in the United States is only 12.3 mg. This is well below the adult average amount recommended for good health (the RDA or Recommended Daily Allowance) of 15 mg. The average woman needs 18 mg. iron a day. The average man needs 10 mg of iron in their diet every day. See daily iron rich foods details in the list below. You could be iron deficient if you..... || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">..... are unusually tired;  || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">..... have reduced ability to exercise comfortably;  || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">..... have poor stamina;  || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">..... get frequent infections; or,  || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">..... if you are lethargic. || <span style="font-family: Arial,Helvetica,sans Serif;">**<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">What are the Main Causes of Dietary Iron Deficiency? **
 * **<span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">What is the Optimal Daily Dietary Iron Intake? ** ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Children - from birth to age 6 months: 10 mg daily ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Children - from ages 6 months to 4 years: 15 mg daily ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Females - ages 11 to 50: 18 mg ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Females - over age 50: 10 mg ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Pregnant women: 30 to 60 mg **<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">** ** ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Males - ages 10 to 18: 18 mg ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] || <span style="font-family: Arial,Helvetica,sans Serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Males over age 19: 10 mg ||
 * <span style="font-family: Arial,Helvetica,sans Serif;">**<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">How Would You Know if You Are Iron Deficient? **<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[[image:http://www.bloodbook.com/images/drop-sm-1.gif width="7" height="8"]] ||
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">1. **<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;"> Not eating enough iron rich foods. For example, those on restrictive diets and in some cases, vegetarians who do not eat enough of the proper foods.

<span style="border-collapse: collapse; font-family: Arial,Helvetica,'sans Serif'; font-size: medium; line-height: normal;">**<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">2. ** <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;"> Increased demand for iron, for example to replace Blood loss (e. g. from menstruation in some women) or in times of accelerated growth (such as during adolescence) or extreme and/or unusual physical activity or during and after an aggressive <span style="border-collapse: collapse; font-family: Arial,Helvetica,'sans Serif'; font-size: medium; line-height: normal;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">autologous Blood donation program <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">.

<span style="font-family: Arial,Helvetica,sans Serif;">**<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Can We Get Too Much Iron? **<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;"> A less common though often serious dietary iron problem, found more often in men, is caused by excessive absorption and retention of iron. Men who have this problem have an inherited genetic defect in their ability to regulate the absorption of iron into the body. The result of an iron overload condition can be fatal. This disease often goes undiagnosed because this iron overload condition shows up on a Blood test as low hemoglobin, just like iron depletion. Here is an example of a good reason to not self diagnose health problems. This condition is known as Hemochromatosis. <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Normally, there is no great danger in ingesting a toxic amount of iron from food. Intakes of 25 to 75 mg. a day are not going to cause a problem in a healthy and active adult. Too much iron supplement, however, can be lethal and the younger the person who ingests the extreme dose of iron supplements, the higher the possibility of a lethal dose. Thousands of children in the United States are accidentally poisoned each year by swallowing too many iron tablets. In fact, iron is the most frequent cause of poisoning deaths among children in the United States.

http://www.bloodbook.com/iron-foods.html#Foods%20Rich%20in%20Iron

<span style="-webkit-border-horizontal-spacing: 4px; -webkit-border-vertical-spacing: 4px; font-family: 'Trebuchet MS',Verdana,'Times New Roman',serif; line-height: normal;">

**<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">What are some current issues and controversies about iron? **
//<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Iron and heart disease: //<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">

Because known risk factors cannot explain all cases of heart disease, researchers continue to look for new causes. Some evidence suggests that iron can stimulate the activity of free radicals. Free radicals are natural by-products of oxygen metabolism that are associated with chronic diseases, including cardiovascular disease. Free radicals may inflame and damage coronary arteries, the blood vessels that supply the heart muscle. This inflammation may contribute to the development of atherosclerosis, a condition characterized by partial or complete blockage of one or more coronary arteries. Other researchers suggest that iron may contribute to the oxidation of LDL ("bad") cholesterol, changing it to a form that is more damaging to coronary arteries. <span style="-webkit-border-horizontal-spacing: 4px; -webkit-border-vertical-spacing: 4px; font-family: 'Trebuchet MS',Verdana,'Times New Roman',serif; line-height: normal;">//<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Iron and intense exercise: // <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">

Many men and women who engage in regular, intense exercise such as jogging, competitive swimming, and cycling have marginal or inadequate iron status. Possible explanations include increased gastrointestinal blood loss after running and a greater turnover of red blood cells. Also, red blood cells within the foot can rupture while running. For these reasons, the need for iron may be 30% greater in those who engage in regular intense exercise.

<span style="-webkit-border-horizontal-spacing: 4px; -webkit-border-vertical-spacing: 4px; font-family: 'Trebuchet MS',Verdana,'Times New Roman',serif; line-height: normal;">//<span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">Iron and mineral interactions // <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">

Some researchers have raised concerns about interactions between iron, zinc, and calcium. When iron and zinc supplements are given together in a water solution and without food, greater doses of iron may decrease zinc absorption. However, the effect of supplemental iron on zinc absorption does not appear to be significant when supplements are consumed with food [ <span style="-webkit-border-horizontal-spacing: 4px; -webkit-border-vertical-spacing: 4px; font-family: 'Trebuchet MS',Verdana,'Times New Roman',serif; line-height: normal;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[|1] <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">, <span style="-webkit-border-horizontal-spacing: 4px; -webkit-border-vertical-spacing: 4px; font-family: 'Trebuchet MS',Verdana,'Times New Roman',serif; line-height: normal;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[|87-88]  <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">]. There is evidence that calcium from supplements and dairy foods may inhibit iron absorption, but it has been very difficult to distinguish between the effects of calcium on iron absorption versus other inhibitory factors such as phytate [ <span style="-webkit-border-horizontal-spacing: 4px; -webkit-border-vertical-spacing: 4px; font-family: 'Trebuchet MS',Verdana,'Times New Roman',serif; line-height: normal;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">[|1] <span style="font-family: Arial,Helvetica,sans-serif; font-size: 80%;">].

http://dietary-supplements.info.nih.gov/factsheets/iron.asp Whitney Dobbins