Loading Up with Iron-rich Foods

For many Canadians, getting enough iron can be a challenge. Following a healthy eating pattern, like the one in Canadas Food Guide, will help you get the iron you need every day. While everyone should make sure they are eating enough iron-rich foods, iron is especially important for infants, teenagers, women aged 1950 years and women who are pregnant because iron needs are higher in these stages of life. If you have any of these symptoms it is important to speak with your doctor to have your iron levels tested.

Do I need to take an iron supplement?

If youre not pregnant, are healthy and are following Canadas Food Guide, you probably dont need an iron supplement. The key to getting enough iron is eating iron-rich foods. Your doctor may recommend a supplement if your iron levels are low. Canadas Food Guide recommends that pregnant women take a multivitamin that contains iron. To find out more about planning an ironrich diet, speak with a registered dietitian (RD).

Why your body needs iron

Your body needs iron to make hemoglobin, a part of red blood cells. Hemoglobin carries oxygen to every cell in your body. Cells use oxygen to produce energy. Energy helps you grow, move, makes your heart beat and keeps you warm. In addition to being a part of hemoglobin, your body stores iron. When you do not get enough iron in your diet, your body will use stored iron. Stresses on your body, such as losing a lot of blood, can cause your body to use stored iron quickly. When the iron in your body runs low, iron deficiency occurs. This means that the body cannot produce normal amounts of hemoglobin and, as a result, the blood carries less oxygen. This can eventually result in Iron Deficiency Anemia.

Are all types of iron the same?

There are two types of iron found in food: 1. Heme iron comes from meat, fish and poultry. It is easily absorbed and used by the body. 2. Non-heme iron comes from grain products, vegetables and fruit, eggs, legumes and nuts. It is not absorbed as well by the body. Eating foods rich in Vitamin C and eating a small amount of meat, fish or poultry with non-heme iron-rich foods will help your body absorb iron better. For example, having chilli made with beans (non-heme iron), a little bit of ground beef (heme iron), and canned tomatoes and other vegetables (Vitamin C), will help your body absorb more iron from your food.

What are the symptoms of iron deficiency?

Low iron levels can: make you feel very tired and irritable cause decreased appetite and weight loss lead to poor concentration and low energy levels

How much iron do you need?

Age Infants Children 712 months 13 years 48 years Adolescents Male 913 years 1418 years Recommended Dietary Allowance (RDA), in milligrams per day (mg/day) 11 7 10 8 11 8 15 8 18 8 27 18 years or younger 19 years and over 10 9

Female 913 years 1418 years Adults Male 19 years and over

Female 1950 years Over 50 years Pregnancy Lactation (breastfeeding)

Reference: Institute of Medicine of the National Academies. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Jennifer J. Otten, Jennifer Pitzi Hellwig, Linda D. Meyers, Editors, 2006.

Cooking with iron-rich foods

Iron-rich food
Liver, kidney and other organ meats Mussels and clams Dried peas, beans and lentils Wheat germ Sardines Blackstrap molasses Brown barley Currants, raisins and other dried fruits Granola

Tasty tip
Experiment with different ways of cooking them as main courses. Add to family favourites such as meatloaf or stew. Saut mussels and clams with onion, garlic, tomatoes, herbs or wine. Add to pasta, fish stew or serve them on their own. Add them to soups and casseroles and use in baked beans and chilli. Use in place of meat in burritos or fajitas. Sprinkle over cereals. Add to muffins and homemade breads. Sprinkle on salads, cooked vegetables and yogurt for added crunch. Delicious with a salad or as a snack on wholegrain crackers or toast. Add to muffins or baked beans in place of sugar. Use to thicken soups and stews. Sprinkle on cereals. Add to favourite desserts, breads, curries, rice or couscous. Make granola with whole grain and enriched cereals, dried fruit, wheat germ, molasses and nuts.

Iron Content Guide*

Meat and Alternatives Clams, canned Oysters, canned Seeds, pumpkin and squash Tofu, firm, prepared with calcium sulphate Chicken liver, cooked White Beans, canned Beef kidney, cooked Mussels, boiled or steamed Beef liver, cooked Lentils, cooked Red kidney beans, boiled Baked beans with pork Beef Chick peas, canned Sardines, canned in oil Ground beef, lean Split peas, canned Egg Almonds, dry roasted Lamb chop Tuna, canned in water Ham, roasted Pork tenderloin, lean, roasted Chicken, roasted Salmon, canned, pink Vegetables and Fruit Baked potato with skin Apricots, dried Prune juice, canned Prunes, dried Raisins Tomato juice Dates Serving Size 125 mL ( cup) 125 mL ( cup) 60 mL ( cup) 175 mL ( cup) 75 g (2.5 oz) 175 mL ( cup) 75 g (2.5 oz) 75 g (2.5 oz) 75 g (2.5 oz) 175 mL ( cup) 175 mL ( cup) 175 mL ( cup) 75 g (2.5 oz) 175 mL ( cup) 75 g (2.5 oz) 75 g (2.5 oz) 175 mL ( cup) 2 large 60 mL ( cup) 75 g (2.5 oz) 125 mL ( cup) 75 g (2.5oz) 75 g (2.5 oz) 75 g (2.5 oz) 125 mL ( cup) Serving Size 1 75 mL ( cup) 125 mL ( cup) 5 60 mL ( cup) 125 mL ( cup) 3 Iron Content 23.6 mg 8.8 mg 8.6 mg 8.0 mg 6.4 mg 5.8 mg 5.4 mg 5.0 mg 4.9 mg 4.9 mg 3.9 mg 3.2 mg 2.7 mg 2.4 mg 2.2 mg 2.1 mg 1.9 mg 1.8 mg 1.6 mg 1.4 mg 1.2 mg 1.0 mg 1.0 mg 1.0 mg 0.8 mg Iron Content 2.7 mg 2.0 mg 1.6 mg 1.0 mg 1.0 mg 0.8 mg 0.3 mg

*The amount of iron indicated in this table is approximate.

Grain Products Cereals, dry, packaged Cream of wheat, regular, cooked Bread, whole wheat or enriched Pasta, cooked, enriched Oatmeal, cooked Miscellaneous Molasses, blackstrap Wheat germ, toasted
Source: Canadian Nutrient File, 2007

Serving Size 30 g 175 mL ( cup) 1 slice 125 mL ( cup) 175 mL ( cup) Serving Size 15 mL (1 tbsp) 15 mL (1 tbsp)

Iron Content 4.0 mg 1.9 mg 1.2 mg 1.0 mg 1.0 mg Iron Content 3.6 mg 0.7 mg

e k i t c h the kitche In e n in th

Red Lentil & Tomato Soup

Cooking time: 30 minutes

Ingredients:
1 tbsp 1 2 2 tsp 2 tsp 1 lb 1 can (19 oz) 7 cups canola oil medium onion, chopped garlic cloves, chopped ground coriander ground cumin dried red lentils, rinsed chopped tomatoes water 15 mL 1 2 10 mL 10 mL 500 g 540 mL 1.75 L 425 mL 2

Directions:
1. Heat oil and saut onion, garlic, coriander and cumin in a large saucepan. 2. Add lentils, tomatoes, water and tomato soup. Bring mixture to a boil. 3. Reduce heat and simmer for 15 minutes. Add zucchini and simmer for 5 more minutes. 4. Serve hot and enjoy! Tip: Did you know that almost all packaged foods in Canada have a Nutrition Facts table? The Nutrition Facts shows you whether there is a little or a lot of iron in a specified serving of the food. The higher the %DV for Iron, the more iron there is in the food.

1 cans (15 oz) sodium-reduced tomato soup 2

Makes 6 servings
Nutrition Information

zucchini, grated

Per 1 serving (574 g, about 2 cups): 350 calories, 5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 170 mg sodium, 58 g carbohydrate, 13 g fibre, 8 g sugar, 23 g protein, 6% DV vitamin A, 45% DV calcium, 6% DV calcium, 30% iron.

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