Iron is essential to all body cells. Iron deficiency anemia occurs when there is not enough iron in the red blood cells. This is a common problem often caused by diets poor in iron, pregnancy, or blood loss. The typical symptoms, lack of energy or tiredness, have many causes; diagnosis by a blood test confirms the presence of iron deficiency anemia.

In addition to an iron supplement, which may be prescribed by your physician, it is also recommended to increase iron-rich foods in your diet. Although iron is found in a variety of different foods, its availability to the body varies significantly. This is determined by whether it is found in the form of HEME or NON-HEME iron.

HEME iron is found only in meat, fish and poultry (see Group A) and is absorbed much better than NON- HEME iron found primarily in fruits, vegetables, dried beans, nuts and grain products (see Group B).

The following factors will increase the iron absorption from the Group B foods:

�         a good source of vitamin C (i.e., oranges, grapefruits, tomatoes, broccoli, and strawberries) eaten with a Group B food

�         a Group A food eaten with a Group B food

�         Group B foods cooked in iron pots, such as a cast iron skillet

The following factors will decrease the iron absorption:

�         coffee, even decaffeinated, may decrease iron absorption up to 39%, and tea by 87%, when consumed with a meal

�         excess consumption of high fiber foods or bran supplements

The Recommended Dietary Allowance (RDA) for pre-menopausal women is 15 mg/day. The RDA for men and post-menopausal women is 10 mg/day.

GROUP A

*Lean, trimmed of separable fat

GROUP B

In addition, many breakfast cereals are iron fortified. Check nutrition information on package label for specific iron content.