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
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
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
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
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
Iron absorption is increased when consumed with
strong sources of Vitamin C, like oranges, strawberries,
tomatoes. Spinach with orange juice anyone?!5
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
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
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
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
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.