Iron
Iron deficiencies in women represent the most common nutritional
deficiency in the world. Female athletes are particularly at risk.
A lack of iron in men, on the other hand, is fairly unusual.
Ironically, despite the fact women need more than twice as much as
men due to blood/iron loss during menstruation, they tend to
consume less of the iron rich lean meats than men (iron from meat
is better absorbed than iron from plant foods.)
Iron deficiency leads to weakness and feeling 'washed out' and a
decreased ability to maintain and recover from physical activity.
More extremely, it leads to anaemia, where an insufficient number
of red cells in the blood results in too little oxygen being
carried from the lungs to the organs and tissues of the body.
Vitamin C assists in iron absorption and a glass of orange juice
with a meal will help the iron from plant foods to be absorbed.
Functions:
Iron is needed in red blood cells to form haemoglobin. It is
essential in the transfer of oxygen to all body and muscular
tissues. Iron is also involved in the chemical reactions that
produce energy.
Deficiencies:
Iron deficiencies can cause nutritional anaemia, tiredness,
impaired work capacity and impairment of learning ability in
children.
Sources:
Lean meat is most important, with liver kidneys and heart
particularly rich sources. Chicken and fish contain lower
quantities. Cereal and cereal products and green vegetables and
pulses also contribute iron. In fact, nearly all vegetables contain
iron, the best sources being: cabbage, endive, chicory, parsley,
peas, potato, and sweetcorn.
Interestingly:
RDI:
To sustain your correct level of iron women need between 12-16
mg, (approx. twice that amount during pregnancy) and men and
postmenopausal women only 5-7 mg.
Source: Growcom's formulaforlife -
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