Pump Up Your Iron

More than 4 million Americans have iron-deficiency anemia. "The symptoms of iron-deficiency include fatigue, weakness, loss of appetite, and headaches," says Felicia Bush, dietician and American Dietetic Association spokesperson. Low iron stores also may affect your memory and immune system, and, yes, unusual cravings for food and nonfood substances, such as dirt, clay and ice.

Because most of us experience the symptoms of anemia occasionally, how can you tell the difference between everyday stress and a medical condition? Falling into a high-risk category is one factor. "Pregnant and breast-feeding women, adolescents and strict vegetarians are at the greatest risk for iron-deficiency," explains Bush. Causes of iron-deficiency also include significant menstrual bleeding and a poor diet.

The signs of iron-deficiency may sound familiar, but before you grab that bottle of Geritol, see your physician. Too much iron is just as dangerous as not enough. "I wouldn’t recommend taking iron supplements unless you’re diagnosed with iron-deficiency anemia," says Bush. Some studies have found possible links between excess iron intake and at least three neurological disorders: Alzheimer’s disease, Parkinson’s disease and multiple sclerosis.

There’s a simple way to prevent iron-deficiency and iron overload: Eat your medicine. "Eating the right foods will keep your iron stores full and energy up," states Bush. But how much is enough? To prevent iron-deficiency, the recommended dietary allowance (RDA) for women of childbearing age, is 18 mg. From age 51 on, women’s needs decrease to about 10 mg For adult men, 10 mg is recommended.

Popeye may have known the importance of strong bones and muscles, but spinach alone can’t substantially increase iron stores. The American Dietetic Association (ADA) says the most effective way to enhance iron absorption is to eat animal protein and foods with vitamin C at the same meal. The ADA suggests these easy meal combinations:

Sirloin strips with spinach salad

Grapefruit with bran cereal

Strawberries with oatmeal

Need more suggestions? The ADA recommends some simple tips:

Choose small portions of lean red meat three to four times a week

Look for iron-fortified cereals and breads

Eat a dark-green, leafy vegetable every day

Include dried fruits in your diet

Cook foods with acids (tomato juice, citrus juice, vinegar) in an iron skillet

And if you’re a vegetarian, here are some good non-meat recommendations:

Fortified bread, pasta, rice

Iron enhanced cereals and oatmeal

Raisins

Spinach salad with vitamin C-rich fruit

Dried apricots

Brussels sprouts

Lentils

Broccoli

Rice bran

Blackstrap molasses

Prune juice