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Iron Health Topic
Iron is an essential part of hemoglobin, the protein in red blood cells that carries oxygen to the body's tissues. Bone marrow requires iron to produce hemoglobin. Iron deficiency limits oxygen delivery to cells, resulting in fatigue and anemia. Vitamin C helps your body absorb iron from the foods you eat. Vitamin A helps your body use stored iron. The ratio of iron to manganese in the body is important for maintaining optimum iron levels. Foods containing oxalic acid, tannins, phosphates, and phytates inhibit iron absorption.
Dietary Sources of Iron:
Red meat, egg yolks, spinach, collards, prunes, raisins, oysters, clams, scallops, turkey or chicken giblets, beans, lentils, chick peas, soybeans, liver, artichokes.
Dietary Sources of Iron:
Red meat, egg yolks, spinach, collards, prunes, raisins, oysters, clams, scallops, turkey or chicken giblets, beans, lentils, chick peas, soybeans, liver, artichokes.
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Learn More About Iron
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Iron Fact Sheet: The National Institutes of Health Office of Dietary Supplements
Iron is an essential component of proteins involved in oxygen transport. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. Almost two-thirds of iron in the body is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues. A deficiency of vitamin A limits the body's ability to use stored iron. Iron requirements of pregnant women are approximately double that of non-pregnant women. Athletes and vegetarians may also be at risk of iron depletion.
CONTAINS REFERENCES
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Iron in the Vegan Diet
Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.
CONTAINS REFERENCES
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Iron on Diagnose-Me.com
Most of the iron in our bodies is complexed with hemoglobin and is essential for oxygen transport in the blood. Vitamin C helps your body absorb iron from food. Restless leg syndrom RLS has been associated with an iron deficiency
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Iron-Deficiency Anemia
Iron is an essential component of the hemoglobin molecule: without iron the bone marrow is unable to produce hemoglobin. The red cell count falls and those which do enter circulation are smaller than normal and lacking in hemoglobin.
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Iron Cellular Nutrition
The absorption of iron is dependent on manganese. Most minor iron-deficiency situations can be dealt with by using manganese alone - without any iron - which reduces any possible adverse effects that can be part of routine iron supplementation.
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The Iron-Manganese Balance and Its Effect on the Growth and Development of Plants (pdf file)
Pathological symptom of manganese deficiency appeared if the ratio fo iron to manganese was greater than 2-0, but if it was less than 2-0 the symptoms of iron deficiency appeared.
SCIENTIFIC STUDY
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Anemia Sufferers: Improve Your Absorption of Iron
Simply knowing which foods are high in iron may not be enough to prevent becoming anemic. Understanding which habits support, and which may inhibit, the body's absorption of iron is necessary to balance an iron-deficient anemic condition. When trying to overcome anemia, it's best to avoid eating foods with high levels of oxalic acid because oxalic acid can interfere with the absorption of iron from non-plant sources. Foods and beverages with tannins also need to be avoided or taken in moderation because they interfere with iron absorption. Calcium phosphates in supplements, phosphates found in milk, and the phytates in legumes and grains also block iron absorption. When taking iron supplements or eating foods that are high in iron, have at least 500 mg of vitamin C or foods that are high in vitamin C in order to help with absorption.
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