- San Diego, Ca
- I am just a regular guy who is learning the importance of happiness through diet and exercise. I am in school for sociology and psychology, I do not have a formal degree in nutrition or fitness. I do all research on my own time through books, internet, friends, documentaries, and school. I believe in basics, and I want to clear through the smoke surrounding a lot of nutrition and fitness claims pushed to the public, and find the one's they try to hide.I also like to discuss other topics related to happiness.
Tuesday, December 13, 2011
Iron Intake and Anemia
Iron intake is important in producing red blood cells, found in hemoglobin and myoglobin. Hemoglobin carries oxygen you breath through the blood for energy and to tissue. Myoglobin hold and stores oxygen for muscles during exercise. You lose iron through dying skin cells, urine, sweat, and menstruating. Iron deficiency can cause dizziness , sporadic body temperature, low energy, and lethargy. Women who are on their period or pregnant must be careful to make sure Iron levels are within the recommended threshold. Also, endurance athletes must pay special attention to Iron deficiency and especially if they are vegetarians. Iron is abundant in animal protein, more so in dark meat than light. There are plenty of vegetable sources for Iron for those who do not eat meat, but they can be inhibited or helped in their absorption rate. Vitamin C is a great inhibitor for the absorption rate of Iron. So a glass of O.J. with grains and cereals at breakfast, a broccoli and tofu stir-fry, or beans with a tomato based sauce are great ways to intake Iron on a vegetarian diet. Some inhibitors are tea, coffee, cocoa, soy, egg, milk, and others. These should typically be consumed between meals to avoid inhibiting Iron intake. Some foods are great sources because they have significant amounts of Iron and Vitamin C; asparagus, broccoli, cantaloupe, kiwi, green and red peppers, and more. It is not necessary to take an Iron supplement, even if vegetarian, if one eats a variety of foods and does not strictly control energy intake. If an Iron supplement is taken, do not take at the same time as a calcium supplement as the two can inhibit one another.