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I R O N
What is iron?
Iron is a metal. Trace amounts of it are in your body, usually combined with protein. It is a part of your blood cells, and without it, your body can't make hemoglobin or myoglobin, which carry oxygen in the blood to muscles.
The current Recommended Dietary Allowances (RDAs) for iron are 15 mg/day for women of childbearing years, and 10 mg/day for men and post menopausal women. Children under six months old should have no more than 6 mg daily.
Yes. When adults take iron supplements following the directions on the label, the supplements are generally safe. However, small children and toddlers can get iron poisoning from the supplements -- from 1986 through 1992, reports that more than 110,000 children under 6 accidentally swallowed iron tablets were made to Poison Control Centers. They had swallowed as few as five tablets, and as many as 98. Thirty-three of the children died.
Children with iron poisoning may immediately suffer nausea, vomiting, diarrhea, and intestinal hemorrhaging, leading to coma and death. If they survive, they may still develop hemorrhaging, liver damage, heart failure and coma up to two days later, and liver damage may appear up to six weeks after the poisoning.
In addition, some people suffer from hemochromatosis, also known as "iron overload disease." Iron overload patients do not process iron properly; instead, excess iron is stored in their organs, where it eventually causes heart and liver disease and other problems. The symptoms of the disease can be alleviated by donating blood periodically.
For more information, see a special series about iron overload from the CNN Medical Unit: Part 1 and Part 2
People suffering from iron-deficiency anemia may be fatigued, have shortness of breath, get headaches often, and be irritable. However, they can often raise their blood iron levels by eating more high-iron foods. Iron sources that have high iron availability include oysters, liver and other organ meats, lean red meat, tuna, and eggs (especially egg yolks). .
Other foods, including molasses, dried beans, dried fruits and dark leafy green vegetables, also contain iron but it is less easily absorbed into the bloodstream.
Some foods lower iron absorption, including soy protein, bran, and fiber. Commercial black or pekoe teas also contain substances that bind to iron so it cannot be used by the body. Consuming Vitamin C, meanwhile, helps increase the amount of iron your body absorbs.
Some vegetables high in iron
Source: USDA - Nutrient Data Lab (Sept. 1996)
ITEM SERVING CALOR. FAT FIBER PROT. IRON BEANS, KIDNEY 1 cup 612 1.5 45g 43g 15mg BEANS, LIMA 1 cup 601 1g 33g 38g 13mg PEAS, CHICK 1 cup 728 12g 35g 38.5g 12.5mg SPINACH 1 bunch 75 1 9g 9.5g 9mg BEANS, SOY 1 cup 376 17g 11g 33g 9mg BROCCOLI 1 bunch 170 2g 18g 18g 5mg CABBAGE 1 med. head 227 2.5g 21g 13g 5mg
All Data is based on raw vegetables - rounded to nearest 0.5
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