EATRITE - 5n - More about Iron

Symptoms of Mild Iron Deficiency

Tiredness, pallor, weakness of the muscles, hyperactivity, decreased attentiveness, loss of appetite.

How much Iron do you need?

Men: 10mg
Women and teenagers: 15mg

The iron in animal foods is most easily absorbed by the body. (There are those who would disagree with this statement.)

A balanced diet will include large amounts of foods from a plant source. This also contributes to your iron intake.

Iron is best absorbed in an acid medium: therefore a meal including sources of vitamin C will enhance iron absorption.

The continuous use of tablets can cause poor iron absorption.

Because women and girls eat less than men and boys, they have difficulty absorbing the iron they need. This applies too for those on a slimming diet.

Those at risk should concentrate on good sources of iron in their daily diets.
As a rule iron supplements are prescribed for pregnant women.

If a Little is Good, is a Lot Better?

The ingestion of an excess of iron is unlikely to occur on normal mixed diets.
Babies can accidentally ingest an overdose of iron if they are give iron supplements meant for adults.

Care should also be taken to avoid overdosing babies with iron drops.

Sources of Iron

Liver
Other organ meat
Lean meat
Fish
Chicken
Eggs
Dry legumes
Nuts
Brown and wholewheat bread
Dark leafy green vegetables
Dried fruit – raisins, apricots, peaches, prunes

- Leslie Hand

Homework: 5n

Include more of these foods in your diet to help prevent the development of anaemia