Today a young man at my church and I were discussing anemia and his wife's battle to overcome it while not eating much red meat. I hope this helps the many who have the same battle with iron deficiency and anemia. There are several negative effects of iron deficiency and most are due largely to the impaired delivery of oxygen to the tissues and impaired activity of Iron containing enzymes in various of the bodies tissues. Iron deficiency can lead to anemia in additional to many other issues such as learning disabilities, impaired immune functions, and decreased energy levels. Iron deficiency is the most common cause of anemia. However anemia is the last stage of iron deficiency. It is recommended that the daily iron intake should be 10 mg in men and 15 mg for females. There are two kinds of dietary iron, "heme" iron and "non-heme" iron. Meme iron is that iron that is bound to hemoglobin and myoglobin. It is found in animal products and is the most efficiently absorbed form of iron. Non-heme iron is found in plant foods. Non-heme is poorly absorbed.
Here is a list of selected foods, in milligrams per servings, that contain iron.
Clams, cooked, 3 ounces 23.8 mg
Sirloin steak, cooked 3 ounces 2.9 mg
Lentils, cooked, 1 cup 6.6 mg
Tofu, firm, 4 ounces 6.6 mg
Quinoa, cooked, 1 cup 5.3 mg
Pinto Beans, cooked, 1 cup 4.3 mg
There is another cause of iron deficiency that is caused by a seficiency of any of servral vitamins and minerals. The most common are vitamin B12 or folic acid. It has been determined that the highest groups of the US population with liron deficiency are infants under 2 years of age, teenage girls, pregnant women, and the elderly. Your diet affects your iron levels and the ability of the body to obsorb the proper amounts of iron. Learn other factors that may cause this deficiency and anemia and change your lifestyle and diet.
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