Iron-Poor Diets Jeopardize School Performance
Also, teen girls often make poor food choices. Recent research in Canada and Britain shows that four out of ten adolescent girls have iron-deficient diets.
"Iron is a complex nutrient," says Lisa Mina, nutritionist with the Beef Information Centre. "Just calculating the amount of iron in a meal doesn't tell the whole story. You also need to know the type of iron - heme or non-heme iron - to determine how much is available."
New recommendations suggest that people who don't regularly eat foods with heme iron, need almost twice as much total iron daily.
Heme iron, found only in meat, fish, seafood and poultry, is most easily absorbed. Beef has the highest amount of heme-iron; in fact, as a study in Quebec found, there is a strong link between increased beef consumption and heme iron intakes.
"Breakfast cereal, whole-grain and enriched breads and pasta are important sources of iron," continues Mina. "But the iron in these foods, as well as the iron in legumes, is non-heme and not as readily absorbed."
CONSUMER TIPS:
To ensure your diet is iron-rich:
1. Enjoy meat, fish, seafood and poultry with your meals. Not only is the heme iron in these foods well absorbed; it also helps your body use non-heme iron.
2. Include vitamin C-rich foods, such as citrus fruits, juices, peppers, berries and broccoli, with your meals. Vitamin C helps your body absorb non-heme iron.
LEARN MORE:
To help parents and teens sort out the complexities of iron nutrition and get on the road to smarter eating, the Beef Information Centre has published a new pamphlet "Iron ... Get Rich! A wealth of easy food ideas." The free booklet explains how to find iron-rich foods and offers kid-friendly recipes. A pamphlet on iron and teen girls is also available.
