Could your exercise program and healthy eating habits actually be contributing to inadequate nutrition? If you're an active, vegetarian or semi-vegetarian female of childbearing age, you may be susceptible to developing an iron deficiency.
Women are at greater risk than men for iron deficiency due to a number of circumstances, including the loss of iron through menstrual blood and the consumption of fewer daily calories. Some health-minded women forgo beef and other meat products which are highly absorbable sources of iron. Chronic dieting and/or severe calorie restriction can also wreak havoc on a woman's daily allowance of nutrients.
EXERCISE AND IRON
Researchers speculate that exercise can contribute to poor iron status in a number of ways, including iron loss through excessive sweating and gastrointestinal bleeding in endurance athletes. Mechanical trauma, from feet pounding the ground during activities such as running or high impact aerobics, can accelerate red blood cell destruction which leads to a further reduction in iron.
Although some studies show that female athletes have similar iron profiles to their sedentary counterparts, other research suggests that athletic women may be more prone to developing iron deficiency or iron deficiency anemia. Anemia is the final stage of iron deficiency and is characterized by a concentration of hemoglobin below the normal level. Because iron plays a role in the transportation and utilization of oxygen in the blood, iron deficiency anemia can negatively affect athletic performance by decreasing the body's physical work capacity.
What about women who are not competitive athletes and don't engage in heavy training? A study by Williford and colleagues found that female fitness instructors who exercised an average of 3.8 times per week had lower ferritin levels (iron stores) than non-active women in the study's control group. Low serum ferritin concentration indicates a depletion of iron reserves, a condition which can progress to iron deficiency. The researchers concluded that the instructors in this study possessed iron profiles similar to female athletes.
PREVENTING DEFICIENCY THROUGH BETTER IRON ABSORPTION
For women between the ages of 11 and 50, the Recommended Dietary Allowance (RDA) of iron is an average of 15 milligrams per day. Pregnant women require even greater amounts and should consult with their physician about receiving the recommended daily intake. Women who exercise regularly may also benefit from increased iron consumption.
The best way to increase iron in the body is through a well-balanced diet. But simply eating foods rich in iron may not be enough. Managing and preventing iron deficiency involves an understanding of the type of iron you are ingesting, and the composition of your meals.
There are two types of iron in food: heme iron and nonheme iron. Heme iron, which is easily absorbed by the body, comes from animal protein like beef, poultry and seafood. Nonheme iron is present in food from plant origins such as beans, dark leafy vegetables and dried fruit, but is poorly absorbed by the body.
Meal composition also plays a role in the body's absorption of iron. Certain foods either inhibit or enhance the bioavailability (absorbability) of nonheme iron. Heme iron, on the other hand, is more readily absorbed regardless of food combination.
Vegetarians and women who consume very little meat must carefully monitor their food choices. Even if you are vigilant about eating vegetarian foods rich in plant-based iron,
