April 8, 2004

Prairie Fare: Pumping Iron into Your Diet

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Persistent fatigue, however, may indicate a medical problem that should be discussed with a physician or other healthcare provider.

Sometimes feeling tired means that there’s an underlying nutritional deficiency. Think about your own diet. Do you eat a variety of different foods? Are you meeting at least the “minimum” number of daily servings recommended by current guidelines?

• Six servings from the grain group (including at least three whole grains)
  
• Two servings from the fruit group
  
• Three servings from the vegetable group
  
• Two servings from the milk/dairy group
  
• Two servings from the meat, fish, poultry, beans, nuts group

One of the nutrients linked with fatigue is iron. A main job of iron is to transport oxygen around the body. With iron deficiency, tissues fall short of oxygen needs.

Iron also helps support the immune system and aids in brain development. That’s why infants need iron-fortified cereals when solid food is added. If infants aren’t breastfed, iron-fortified formula is recommended, too, unless directed otherwise by a healthcare provider. In older children, iron deficiency can affect learning and school performance.

Among males 20 and older, just 7 percent fall short of iron needs. Among women 20 and older, 62 percent fall short of iron needs.

Some of the best iron sources are beef, pork, lamb, chicken and fish, but kidney beans, whole wheat bread, spinach, raisins and other plant foods also contain iron.

Try to combine “heme” (meat) sources of iron with “non heme” (vegetable) sources of iron. Meat, poultry and fish contain a “meat factor” that helps the body absorb iron from vegetable sources better.

How much do you know about iron? Try these questions. The answers are at the end.

1) What nutrient helps the body absorb iron?

1. Vitamin B found in breads and cereals
2. Vitamin C found in citrus fruits and strawberries
3. Vitamin D found in milk

2) Which of the following may at least partly block iron absorption?

1. Tea and coffee
2. Bran and other fiber sources
3. Both of the above

3) A “serving size” from the meat group is:

1. 3 ounces
2. 5 ounces
3. 7 ounces

4) All of the following contain iron. Which is the correct order from “most iron to least iron”?

1. Ground beef, calves liver, chicken breast, light tuna
2. Chicken breast, light tuna, ground beef, calves liver
3. Calves liver, ground beef, light tuna, chicken

The answers? 1. b; 2. c; 3. a; 4. c

Here’s an easy iron-rich recipe that makes a stand-alone meal or a great baked potato topper.

“No Time to Cook” Chili

1 lb. lean ground beef, cooked thoroughly and drained well
1 15-oz. can chili beans in sauce, with liquid
1 14-oz can chopped tomatoes
1 c. frozen corn
Shredded cheese, chopped onions and light sour cream as optional toppings

Brown beef and drain. Combine with beans, tomatoes and corn. Bring to boil; reduce heat and simmer 15 minutes. Serve with toppings if desired.

Makes 4 servings. Without toppings, each serving has 370 calories, 33 grams carbohydrate, 15 grams fat and about one-fourth the daily iron recommendation.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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