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Senior Nutrition -Iron Part 1 - Best Nutritional Sources for Heme Iron

5/25/2016

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By Anna Hazard
Red Blood Cells Picture
Introduction
 
The mineral Iron is essential for the synthesis of red blood cells (that carry oxygen in the blood) and ATP (the energy unit of the body) as well as maintaining normal cellular function and metabolism. Iron deficiency can lead to anemia, fatigue, recurrent infections and other symptoms such as weakness, decreased energy levels, shortness of breath, irritability, dizziness, impaired immune and mental functioning.


World Map of Iron Deficiency Anemia Per Country
World Map of Iron Deficiency Anemia Per Country - World Health Organization (WHO) - CC 2.5 License
Data from Mortality and Burden of Disease estimates for WHO member states in 2002 (2009-11-07)
Red = Highest, Light Yellow = Lowest, Gray = No Data Available

Seniors may find themselves becoming iron deficient by consuming less iron naturally in their diet (further aggravated by low intake of Vitamin C or high intake of calcium) as well as their bodies not absorbing it as efficiently anymore due to interactions with medication & chronic diseases such as celiac disease or hyper/hypothyroidism. 

Bleeding caused by ulcers/injury/surgery may also lead to further deficiencies. Vegans & vegetarians are more likely to suffer from Iron deficiency as plant based iron (non-heme) is not as readily available to the body as the Iron found in animal products.


Iron Capsules Picture
However, seniors should not take iron supplements (instead meeting their iron requirements naturally through their diet alone) unless directed by their doctors. An overdose in iron (particularly by people who may have an undiagnosed  form of hemochromatosis which causes an excessive buildup of iron in the body) can have such effects as stomach pain, lethargy, vomiting, and diarrhea & include higher risks for developing cancer, heart disease, diabetes, Alzheimer's & Parkinson’s disease.

Post menopausal women in particular, who will no longer be losing Iron through menstruation, have their iron requirements cut in half from their younger years.


Also keep in mind that Iron is best absorbed from food when taken in the company of
Vitamin C and less efficiently absorbed with tea, coffee, or calcium rich foods.
 
Daily Recommended Dosage
  • Age 18-50 Male : 8mg per day  (Should not exceed 45 mg per day)
  • Age 18-50 Female :18mg per day (Should not exceed 45 mg per day)
  • Age 51+ Male/Female : 8mg per day (Should not exceed 45 mg per day)
  • Age 51+ Vegetarians/Vegan : 14.4mg (1.8x the requirement of meat-based diet)

View the Rest of the Series

Part 2 - Best Sources for Natural Non-heme Iron
Part 3 - Best Sources for Synthetic Non-heme Iron

Heme Iron (Animal Byproducts)

Steamed Clams Picture
Clams (Steamed)
  • 3 oz serving
  • 23.8mg of Heme Iron per serving
  • Daily Recommended Value - 298%
Beef Liver Picture
Beef Liver
  • 3 oz serving
  • 15.2mg of Heme Iron per serving
  • Daily Recommended Value - 190%
Oysters Picture
Oysters (Cooked/Moist Heat)
  • 3 oz serving
  • 7.8mg of Heme Iron per serving
  • Daily Recommended Value - 97.5%
Mussels Picture
Mussels (Cooked)
  • 3 oz serving
  • 5.7mg of Heme Iron per serving
  • Daily Recommended Value - 71.2%
Chicken Liver & Gizzards Picture
By Biswarup Ganguly, GNU Free License
Chicken Liver
  • 1 oz serving
  • 3.7mg of Heme Iron per serving
  • Daily Recommended Value - 46.3%
T-bone Steak Picture
Beef (Broiled)T-bone Steak/Top Loin Petit Roast
  • 3.5 oz serving
  • 3.4mg of Heme Iron per serving
  • Daily Recommended Value - 42.5%
Ground Beef Picture
Beef (Ground, 85% Lean, 15% Fat)
  • 3.0 oz serving
  • 2.2mg of Heme Iron per serving
  • Daily Recommended Value - 36.3%
Canned Sardines Picture
​Sardines (Canned in Oil)
  • 1 can serving (3.75 oz)
  • 2.7 mg of Heme Iron per serving
  • Daily Recommended Value - 33.8%
Chicken Drumstick Picture
Chicken Drumstick (Stewed/Diced)
  • 1 cup serving
  • 1.9mg of Heme Iron per serving
  • Daily Recommended Value - 23.8%

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