Iron Matters

Our bodies needs iron to make hemoglobin, which delivers oxygen to the body. Iron is also essential to enzymes for energy release, cholesterol metabolism, immune function and connective-tissue production, add to that we need iron to make myoglobin in muscles.

Myoglobin is an oxygen storage protein contained in the muscles of the body. We need the oxygen stored in myoglobin when we use our muscles in general.

It is also critical that we have enough iron available at certain developmental stages of life. Children can develop anemia which can lower IQ's, have trouble with concentration, and their body may not develop like others their age. Also premenopausal and pregnant women should get more iron in their foods because of the changes taking place inside their bodies consume the mineral.

Many men and women who engage in regular, intense exercise such as jogging, swimming, and cycling can have low iron due to a greater turnover of red blood cells. So those who are physically active should eat more iron rich foods.

Cooking in iron pots adds iron to the foods prepared in them, especially acidic foods like tomatoes.

Iron
Recommended Daily Allowances:

Women (postmenopausal)-- 10mg
Women (premenopausal)-- 15mg
Women (pregnant)-- 30mg
Men -- 10mg

Sources:

1/3 cup Kellog's All-Bran 4.5mg
1/2 c. Black Beans 1.8g
1 ounce Cashews 1.7mg
3/4 c. Cereal, 100% Iron fortified 18g
1/2 c. Lentils 3.3mg
1 c. Instant fortified Oatmeal 10g
6 Oysters 4-5mg,
1 c. Oat Bran 1.9mg
3 oz. Parsley 1.9mg
1/2 c. Raisins 1.5mg
1 c. Spinach 1.6mg
1/4 c. Sunflower Seeds 1.3mg
1/2 c. Swiss Chard 2mg
1/2 c. Tempeh 3.8mg
1/3 c. Kellog's All-Bran 4.5mg

Sample Daily Menu to achieve 10mg the easy way....1 cup of Oatmeal!

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