Why iron is so important for women of childbearing age.
If you're a woman in your childbearing years, the chances are good that you have heard a great deal about iron and its importance. What you may not know is exactly why it's so important to get the iron you need.
Iron is found in every cell of the body and almost all of it combined with protein. This important mineral helps supply oxygen to all of our body tissues and muscle performance depends on the function of iron. This explains why those who suffer from a low iron level often feel fatigued, weak, and suffer from a loss of stamina. Many oxygen-dependant diseases such as coronary artery disease and vascular insufficiency are worsened with iron deficiency. Other physical and psychological symptoms manifest when our iron levels aren't as high as they should be.
Women in their childbearing years require at least 18 mg. of iron daily, but more than 25% of women probably obtain less than this amount, according to Dr. Elson Haas, author of Staying Healthy With Nutrition. About 30-40 mg. of iron will be lost during the female menstrual cycle every month. When breastfeeding, women lose approximately 1-2 mg. daily, and pregnant women transfer 500-1000 mg. a day to the growing baby.
Obviously, it is important to have a good daily source of iron. But it is also important to understand the factors that affect iron absorption. Poor absorption, as well as diets low in iron, is among the main reasons for iron deficiency. Absorption improves during a period of high iron needs, such as pregnancy, lactation, or after blood loss. Other things that increase iron absorption include vitamin c, protein foods, citrus fruits and vegetables, iron cookware, and the minerals copper, cobalt, and manganese.
On the other hand, there are factors that can reduce the body's absorption of dietary iron. Low stomach acid, or the use of antacids can affect absorption. Phosphates (found in meats and soft drinks) can have an affect as well. Supplementing calcium with iron also will reduce the body's absorption, because calcium creates a more alkaline digestive medium (which explains why antacids can be a problem, since most antacids are calcium-based). Low copper levels, soy protein, coffee and black tea, and low hydrochloric acid levels are also factors.
Boosting your iron levels through diet can be difficult, but not impossible. The iron found in meats is considered to be the best source of absorbable iron, especially in comparison to vegetable sources. However, whole grains in their natural state, such as wheat, millet, oats, and brown rice all contain good sources of iron. Dried legumes, such as peas and beans are also a good source, as well as nuts such as almonds and Brazil nuts. Try increasing green leafy vegetables, as well as incorporating some dried fruit such as raisins, prunes, and apricots into your diet. Prune juice is also an additional source of iron. Unsulfured (or "blackstrap") molasses is a concentrated source of iron - it contains about 3 mg. per teaspoon. Try using unsulfured molasses in cooking to replace other sweeteners.
About the Author
Meredith Edwards-Cornwall is the owner of http://www.AttachedMamas.com and http://www.BeachDesigns.net. She is an attached mama to two children, Alexander and Elizabeth.