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1845 Silas Deane Hwy

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Rocky Hill, Connecticut

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Get your Iron, Woman!

April 8, 2016

 

Inadequate iron stores among women of childbearing age is very common and is often caused by menstrual blood loss and low dietary intake of iron.

 

*Consult your ND for appropriate iron intake recommendations.*

 

The essential functions of iron:

  • Enhances oxygen delivery to the body

  • Supports energy production

  • Production of blood

  • Required for synthesis of thyroid hormone

  • Plays a role in immune function

Iron may be useful for the prevention or treatment of:

  • Dysfunctional uterine bleeding

  • Fatigue

  • Infertility

  • Restless leg syndrome

  • Mild depression or low mood

  • Preterm labor

  • Athletic performance

  • Uterine fibroids

  • Hair loss or thinning/Alopecia

  • Impaired mental concentration

  • Menorrhagia (heavy periods)

  • Chronic lead poisoning

 

QUALITY PLANT SOURCES OF IRON (Non-Heme Iron)

 

Excellent sources (4-6mg per serving)

  • Soybeans – 1 cup

  • Lentils – 1 cup

  • Spinach – 1 cup

  • Sesame seeds – ¼ cup

  • Garbanzo beans – 1 cup

  • Lima beans – 1 cup

  • Olives – 1 cup

  • Navy beans – 1 cup

  • Swiss chard – 1 cup

  • Kidney beans – 1 cup

Very Good sources (2-4mg per serving)

  • Cumin – 2 tsp

  • Beet greens – 1 cup

  • Collard greens – 1 cup

  • Pinto beans – 1 cup

  • Tofu – 4 oz

  • Pumpkin seeds – ¼ cup

  • Green peas – 1 cup

  • Blackstrap molasses – 2 tsp

  • Quinoa – 1 cup

  • Cashews – ¼ cup

Good sources (1-2mg per serving)

  • Brussels sprouts – 1 cup

  • Parsley – ½ cup

  • Turmeric – 2 tsp

  • Bok choy – 1 cup

  • Asparagus – 1 cup

  • Mustard greens – 1 cup

  • Turnip greens – 1 cup

  • Leeks – 1 cup

  • Beets – 1 cup

  • Kale – 1 cup

  • Broccoli – 1 cup

Go Organic! Organic crops have been found to contain significantly more iron compared to conventionally grown crops.

 

+ VITAMIN C! + Consuming 50 milligrams of vitamin C together with non-heme (plant) iron foods can increase or optimize iron absorption, making it possible to triple the absorption of iron.  This amount of vitamin C can be found in an orange, kiwi, ½ grapefruit, ¾ cup strawberries or ¾ cup pineapple.

 

 

QUALITY ANIMAL SOURCES OF IRON (Heme Iron)

  • Mollusks: clams, mussels, oysters, scallops, octopus

  • Fish: wild-caught sardines

  • Liver: from organic, grass-fed, free-range pork, lamb, chicken, turkey, beef

  • Beef & Poultry: organic, grass-fed, free-range

References

1. Gaby, Alan. Nutritional Medicine. 2011.

2. Mateljan, George. Worlds Healthiest Foods. 2007.

3. Zimmerman, M. Nutritional iron deficiency. The Lancet. Aug 2007.

4. Blach, James. Prescription for nutritional healing. 2010.

 

 

 

 

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