Q. I have reduced the amount of red meat I eat. I am concerned that I may not
be getting enough iron in my diet. I am also concerned about becoming anemic.
I don't want to take an iron supplement because I heard it can make
you constipated. Any recommendations?
A. Iron is responsible for transporting oxygen to cells and regulate cellular
growth. If we do not take in enough iron, our immune system can be
compromised and we can become fatigued because of lack of oxygen to the
cells. Men require 8 mg and women 18 mg each day. Most people get
enough enough iron in their diet. However, some restrictive diets may cause
lower levels of iron. As always, I recommend checking with your physician
who can do blood work if you are concerned to check your levels.
There are two forms of iron - heme and nonheme. Heme iron is best absorbed by the body. This because it is derived from hemoglobin - protein found in red blood cells. This is found in animal products such as red meat, chicken and fish.
Nonheme iron is the form most vegetarians consume. This form of iron is found in plant based foods, beans, and certain cereals. Unfortunately the body isn't efficient at absorbing this form of iron. However, adding vitamin C to these nutrient sources will boost the body's ability to absorb it. This can be done by squeezing lemon or lime over lentils and vegetables or having grapefruit, oranges or natural juice with your cereal.
Food Rich in Iron include:
Red Meat
Pork
Poultry
Seafood
Beans
Dark green leafy vegetables ie. spinach
Iron-fortified cereals
Peas
To enhance your body's ability to absorb nonheme foods such as veggies, drink citrus juice or combine foods high in vitamin C with the foods listed above. Foods high in vitamin C include:
Broccoli
Grapefruit
Kiwi
Lemon/Lime
Leafy Greens
Melons
Oranges
Peppers
Strawberries
Tangerines
Tomatoes
If all else fails, iron supplements do come with stool softener or perhaps your physician can recommend a low dose which will increase your iron levels.
*Consult a Registered Dietician and/or your physician for more specific information for your specific condition.