Iron might work as good or bad for us. When we don’t absorb enough iron we risk anemia, but if we absorb too much we may be increasing our risk of colorectal cancer, heart disease, infection, neurodegenerative disorders, and inflammatory conditions.
Risk Associated with Iron Supplements.
The other conditions that have been associated with high iron intake include Alzheimer’s, Parkinson’s, arthritis, and diabetes. Because the human body has no mechanism to rid itself of excess iron, we evolved to tightly regulate the absorption of it. If our iron stores are low our intestines boost the absorption of iron, and if our iron stores are topped off our intestines block the absorption of iron to maintain us at the sweet spot. But, this only works with the primary source of iron in the human diet, the iron found in plant foods. Our digestive system can’t regulate the iron in ingested blood iron as effectively.
Are Iron pills good for you during Pregnancy?
Iron overload may be one of the reasons meat consumption has been tied to breast cancer risk. Iron is a pro-oxidant and can induce oxidative stress and DNA damage. “A high intake of iron in developed societies may, over time, lead to a physiologic state of iron overload in postmenopausal women, who are no longer losing blood every month. Iron overload favors the production of free radicals, fat oxidation, DNA damage, and may contribute to breast carcinogenesis independently or by potentiating the effects of other carcinogens.”
Tips for enhancing iron absorption
By carefully selecting food combination you get enough vitamin C are ways you can increase the amount of iron available for use in the body.
Vitamin C can be lost due to heat from cooking and long storage so choose fresh, raw sources most often. Meat-eaters should focus on combining animal-based foods with plant sources of iron for improved absorption.
Sources for heme iron:
- Chicken and beef livers
- Beef – chuck
- Turkey and chicken
- Light tuna canned in water
Sources for non-heme iron:
- Beans – kidney
- Fermented soy-based foods such as firm tofu
- Lentils
- Nuts and seeds
- Ready-to-eat, iron-fortified cereal
- Spinach
- Raisins
Sources for vitamin C:
- Bell peppers
- Berries
- Broccoli
- Cauliflower
- Citrus fruits
- Guava
- Melons
- Onion
- Pineapple
Combining foods that will increase the iron absorbed from what you eat. Here are a few ideas for iron-rich meals.
- Eating an orange with your breakfast cereal each morning, or top your cereal with sliced strawberries.
- Make a tuna salad using light canned tuna, kidney beans, a vegetable such as green onions or celery, and herbs such as parsley. Dress it with lemon juice and a drizzle of extra virgin olive oil.
- Choose lentils as a side dish for lean beef or poultry, or make a soup with lentils and shredded chicken or beef.
- Top a fresh spinach salad with sliced bell peppers, red onions, strawberries, and citrus vinaigrette.
- Eat tofu with a fresh broccoli salad, or follow it up with melon or pineapple for dessert.
Iron plays a role in the production of proteins responsible for oxygen transport in the body, and it is involved in cell growth and development. Many factors influence dietary iron need, but the NIH recommends that men aged 19 and older, and women aged 51 and older, get 8 mg of iron per day. Women aged 19 to 50 need 18 mg per day
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