Iron Fix Or Iron All-star?

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Iron Fix Or Iron All-star? - Quiz

Feeling tired, irritable, sometimes even lightheaded with an increased heartbeat? Those are all signs and symptoms of iron deficiency, which is one of the most common deficiencies in the US! It is more prevalent amongst adolescent girls putting them at a higher risk!4 Iron is an important nutrient that helps transport oxygen throughout your body. Having low iron levels can affect your growth, memory, and lead to developmental behavioral problems. While adolescent girls who have started their menstruation cycles are at a high risk, being an athlete or simply lacking iron-rich sources in your diet puts you at a higher risk as well!4 Take this quick quiz now to see if you are an IRON ALL-STAR or in need of an IRON-FIX and a visit to your doctors


You May Get

IRON ALL-STAR: Most likely not deficient in iron

Congratuations! You are an IRON ALL-STAR! You don't appear to show any signs or symptoms of iron deficiency. However, it is still important to eat adequate amounts of iron in your diet.  Keep in mind: Meat, poultry, and fish provide iron which is 3x more absorbable than iron from plant foods. Vegetarian? It’s okay meal planning is key, stock up on things like beans, spinach, and quinoa!1 16 Are you an athlete getting ready for a big game? Symptoms of iron deficiency such as fatigue, breathlessness, and weakness may affect your endurance and physical performance.2 19 Do you eat iron fortified foods? Research shows that a diet without fortified whole-grain products such as breakfast cereal is more likely to provide inadequate levels of iron.4 18 Whats in your food? Did you know that in an attempt to eliminate nutritional deficiencies, micronutrients like iron have been added to your foods like bread and cereal for more than 50 years!4 15 The daily recommended intakes for iron among adolescents ages 14-18 are 11 mg for males and 15 mg for females; ½ cup of peas provides 1.6mg of iron while a 3 oz. steak provides 3 mg.6 17 Iron absorption is increased when consumed with strong sources of Vitamin C, like oranges, strawberries, tomatoes. Spinach with orange juice anyone?!5 12 Combining strong iron sources with foods like cheese and milk can actually lower the iron your body absorbs,that is because iron absorption is decreased by calcium and caffeine rich food.5 10 One bagel with 2 TBS of almond butter and a cup of whole fresh strawberries= 3.5mg iron; 23% of your daily recommendation and with a side of complementary vitamin C!5,8 13 Getting ready for a big test? Flashcards and study sessions are great but iron deficiency is linked with poor cognitive performance so don’t skip your iron rich meals and snacks.7 14 Cooking with a cast iron skillet can increase your dietary iron intake, next time your parents make dinner tell them to switch their nonstick pan for a cast iron one!9 11 References 1.  Iron and Iron Deficiency. Centers for Disease Control and Prevention Web site. Available at: http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html. Last updated February 23, 201. Accessed February 22, 2014. 2. Greydanus D, Patel D. Medical aspects of the female athlete at puberty. International SportMed Journal. 2004;5(1):1-5. 3.Halterman J, Kaczorowski J, Aligne A, Auinger P, and Szilagyi P. Iron Deficiency and Cognitive Achievement Among School-Aged Children and Adolescents in the United States. Pediatrics. 2001. 4. Berner L, Keast D, Bailey R, & Dwyer J. Fortified Foods Are Major Contributors to Nutrient Intakes in Diets of US Children and Adolescents. Journal of the Academy of Nutrition and Dietetics. 2014. 5. Brown JE, Isaacs JS, Krinke UB. Nutrition through the life cycle. 4th ed. Belmont, CA: Cengage; 2008. 6.  Stang J, Story M. eds. Guidelines for adolescent nutrition services. Minneapolis, MN: Center for Leadership, Education and Training in Maternal and Child Nutrition, Division of Epidemiology and Community Health, School of Public Health, University of Minnesota; 2005. 7. Iron and Your Child. KidsHealth from Nemours Web site. Available at: http://kidshealth.org/parent /growth/feeding/iron.html. Last reviewed February 2012. Accessed February 25, 2014. 8. Nutrition Facts. Self Nutrition Data Web site. Available at: http://nutritiondata.self.com/facts/fru its-and-fruit-juices/2064/2. 2014. Accessed March 2, 2014. 9. Iron Benefit of… Cast Iron Pots? Eatright Web site. Available at: http://www.eatright.org/Publi c/content.aspx?id=6442477083&terms=cast%20iron%20skillet. Reviewed May 2013. Accessed March 3, 2014.   10. Should we be Eating Dairy? The Healthy Apron Web site. Available at: http://thehealthyap ron.com/2010/12/01/should-we-be-eating-dairy/. Accessed March 2, 2014. 11. How to Season a Cast Iron Skillet. Taste of Home Web site. Available at: http://www.tasteofho me.com/recipes/how-to-cook/how-to-season-a-cast-iron-skillet. Accessed March 2, 2014. 12. Arshi. 25 Amazing Benefits of Vitamin C for Skin, Hair, and Health. Style Craze Web site. Available at: http://www.stylecraze.com/articles/amazing-benefits-of-vitamin-c-for-skin-hair- and-health/.  Published September 2013. Accessed March 3, 2014. 13.Megan. How to Make Homemade Almond Butter. The Detoxinista Web site. Available at: http:// detoxinista.com/2012/09/how-to-make-homemade-almond-butter/. Published September 2012. Accessed March 3, 2014. 14. Now Your Child is at School. Working Mums Masterclass Web site. Available at: http://www .workingmumsmasterclass.com.au/2013/02/now-your-child-is-at-school/. Published on February 2012. Accessed March 3, 2014. 15.Whole Grain Bread. Bubblews Web site. Available at: http://www.bubblews.com/ne ws/1673097-whole-grain-bread. Published November 2013. Accessed March 3, 2014. 16. Lemony Spinach Quinoa Bean Salad. Fannettastic Food Web site. Available at:: http://www.fanne tasticfood.com/recipes/lemony-spinach-quinoa-bean-salad/. Accessed March 2, 2014. 17. Gourmet Meats to my Door. Wordpress Web site. Available at: https://cupcakesandot herstuff.wordpress.com/2012/07/. Published July 2012. Accessed March 2, 2014. 18. Iron Fortified Foods are Better than Meat for Toddlers. Examiner Website. Available at:: http://ww w.examiner.com/article/iron-fortified-foods-are-better-than-meat-for-toddlers. Published October 2011. Accessed March 3, 2014. 19. Tired Athlete Woman Image. Dreamstime Web site. Available at: http://www.dreamstime.com/ royalty-free-stock-image-tired-athlete-woman-image21513956. Accessed March 3, 2014.

Could possibly be deficient in iron

You show some signs of iron deficiency but, don't panic! There are many iron-riched foods out there!  Keep in mind: Meat, poultry, and fish provide iron which is 3x more absorbable than iron from plant foods. Vegetarian? It’s okay meal planning is key, stock up on things like beans, spinach, and quinoa!1 16 Are you an athlete getting ready for a big game? Symptoms of iron deficiency such as fatigue, breathlessness, and weakness may affect your endurance and physical performance.2 19 Do you eat iron fortified foods? Research shows that a diet without fortified whole-grain products such as breakfast cereal is more likely to provide inadequate levels of iron.4 18 Whats in your food? Did you know that in an attempt to eliminate nutritional deficiencies, micronutrients like iron have been added to your foods like bread and cereal for more than 50 years!4 15 The daily recommended intakes for iron among adolescents ages 14-18 are 11 mg for males and 15 mg for females; ½ cup of peas provides 1.6mg of iron while a 3 oz. steak provides 3 mg.6 17 Iron absorption is increased when consumed with strong sources of Vitamin C, like oranges, strawberries, tomatoes. Spinach with orange juice anyone?!5 12 Combining strong iron sources with foods like cheese and milk can actually lower the iron your body absorbs,that is because iron absorption is decreased by calcium and caffeine rich food.5 10 One bagel with 2 TBS of almond butter and a cup of whole fresh strawberries= 3.5mg iron; 23% of your daily recommendation and with a side of complementary vitamin C!5,8 13 Getting ready for a big test? Flashcards and study sessions are great but iron deficiency is linked with poor cognitive performance so don’t skip your iron rich meals and snacks.7 14 Cooking with a cast iron skillet can increase your dietary iron intake, next time your parents make dinner tell them to switch their nonstick pan for a cast iron one!9 11 References 1.  Iron and Iron Deficiency. Centers for Disease Control and Prevention Web site. Available at: http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html. Last updated February 23, 201. Accessed February 22, 2014. 2. Greydanus D, Patel D. Medical aspects of the female athlete at puberty. International SportMed Journal. 2004;5(1):1-5. 3.Halterman J, Kaczorowski J, Aligne A, Auinger P, and Szilagyi P. Iron Deficiency and Cognitive Achievement Among School-Aged Children and Adolescents in the United States. Pediatrics. 2001. 4. Berner L, Keast D, Bailey R, & Dwyer J. Fortified Foods Are Major Contributors to Nutrient Intakes in Diets of US Children and Adolescents. Journal of the Academy of Nutrition and Dietetics. 2014. 5. Brown JE, Isaacs JS, Krinke UB. Nutrition through the life cycle. 4th ed. Belmont, CA: Cengage; 2008. 6.  Stang J, Story M. eds. Guidelines for adolescent nutrition services. Minneapolis, MN: Center for Leadership, Education and Training in Maternal and Child Nutrition, Division of Epidemiology and Community Health, School of Public Health, University of Minnesota; 2005. 7. Iron and Your Child. KidsHealth from Nemours Web site. Available at: http://kidshealth.org/parent /growth/feeding/iron.html. Last reviewed February 2012. Accessed February 25, 2014. 8. Nutrition Facts. Self Nutrition Data Web site. Available at: http://nutritiondata.self.com/facts/fru its-and-fruit-juices/2064/2. 2014. Accessed March 2, 2014. 9. Iron Benefit of… Cast Iron Pots? Eatright Web site. Available at: http://www.eatright.org/Publi c/content.aspx?id=6442477083&terms=cast%20iron%20skillet. Reviewed May 2013. Accessed March 3, 2014.   10. Should we be Eating Dairy? The Healthy Apron Web site. Available at: http://thehealthyap ron.com/2010/12/01/should-we-be-eating-dairy/. Accessed March 2, 2014. 11. How to Season a Cast Iron Skillet. Taste of Home Web site. Available at: http://www.tasteofho me.com/recipes/how-to-cook/how-to-season-a-cast-iron-skillet. Accessed March 2, 2014. 12. Arshi. 25 Amazing Benefits of Vitamin C for Skin, Hair, and Health. Style Craze Web site. Available at: http://www.stylecraze.com/articles/amazing-benefits-of-vitamin-c-for-skin-hair- and-health/.  Published September 2013. Accessed March 3, 2014. 13.Megan. How to Make Homemade Almond Butter. The Detoxinista Web site. Available at: http:// detoxinista.com/2012/09/how-to-make-homemade-almond-butter/. Published September 2012. Accessed March 3, 2014. 14. Now Your Child is at School. Working Mums Masterclass Web site. Available at: http://www .workingmumsmasterclass.com.au/2013/02/now-your-child-is-at-school/. Published on February 2012. Accessed March 3, 2014. 15.Whole Grain Bread. Bubblews Web site. Available at: http://www.bubblews.com/ne ws/1673097-whole-grain-bread. Published November 2013. Accessed March 3, 2014. 16. Lemony Spinach Quinoa Bean Salad. Fannettastic Food Web site. Available at:: http://www.fanne tasticfood.com/recipes/lemony-spinach-quinoa-bean-salad/. Accessed March 2, 2014. 17. Gourmet Meats to my Door. Wordpress Web site. Available at: https://cupcakesandot herstuff.wordpress.com/2012/07/. Published July 2012. Accessed March 2, 2014. 18. Iron Fortified Foods are Better than Meat for Toddlers. Examiner Website. Available at:: http://ww w.examiner.com/article/iron-fortified-foods-are-better-than-meat-for-toddlers. Published October 2011. Accessed March 3, 2014. 19. Tired Athlete Woman Image. Dreamstime Web site. Available at: http://www.dreamstime.com/ royalty-free-stock-image-tired-athlete-woman-image21513956. Accessed March 3, 2014.
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Questions and Answers
  • 1. 
    What is your age? 
    • A. 

      Between 11-16

    • B. 

      Between 17-21

    • C. 

      Other

  • 2. 
    How would you classify yourself?
    • A. 

      Underweight

    • B. 

      Normal weight

    • C. 

      Overweight/obese

  • 3. 
    What is your gender?
    • A. 

      Male

    • B. 

      Female

  • 4. 
    Do you always feel fatigue throughout the day, even with a good night rest? 
    • A. 

      YES!

    • B. 

      Sometimes but not always

    • C. 

      No

  • 5. 
    How do you nails look? 
    • A. 

      Brittle

    • B. 

      Healthy

  • 6. 
    Do you find yourself having trouble focusing in school or at work? 
    • A. 

      OMG how did you know??!

    • B. 

      At times, but not always

    • C. 

      No, I can focus just fine

  • 7. 
    Have you been feeling apathetic lately? Not caring about the things you use to enjoy? 
    • A. 

      Unfortunately, yes

    • B. 

      Sometimes

    • C. 

      Nope!

  • 8. 
    Have you felt breathless, even while just walking to your car?
    • A. 

      Yes, what's up with that!

    • B. 

      It happened once..

    • C. 

      No, never

  • 9. 
    Have your friends told you they've noticed an abnormal pale appearance to your skin? 
    • A. 

      Yes

    • B. 

      No

  • 10. 
    Are you usually prone to infections? Frequently getting sick? 
    • A. 

      All the time!

    • B. 

      Not usually

    • C. 

      No, germs are scared of me!

  • 11. 
    Do you find yourself always being cold? Especially your hands and feet?
    • A. 

      Yes, my hands are cold right now!

    • B. 

      Sometimes

    • C. 

      Nope! My body is typically warm

  • 12. 
    Are you a vegetarian? (dietary practices that may exclude meat, fish, poultry, and/or animal-derived products) 
    • A. 

      Yes!

    • B. 

      No, but rarely eat meat

    • C. 

      No, not at all!

  • 13. 
    Do you have unusual cravings for things like ice, dirt, or starch?
    • A. 

      Yes, it's totally weird right?!

    • B. 

      Sometimes

    • C. 

      Never!

  • 14. 
    Do you usually have dairy products such as milk, cheese, or yogurt with your meals? 
    • A. 

      With pretty much every meal!

    • B. 

      More often than not

    • C. 

      Rarely

  • 15. 
    If female, do you have heavy menses (periods)? 
    • A. 

      Yes!

    • B. 

      Nope

    • C. 

      I'm a male

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