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Upstate NY Food, Wellness & Design

New York Food & Design

Iron

Iron

Micronutrient Role
Heme Synthesis
Muscle Metabolism
Oxygen Delivery
Detoxification
DNA synthesis
Cell regulation
Synthesis of some hormones
Synthesis of connective tissue
Body temperature regulation

Recommended intake
Females – 18 mg
Males – 8 mg

Deficiency
Fatigue
Increased Heart Rate
Impaired exercise
Glossitis of tongue
Angular Stomatitis
Spoon nails
Atrophy on taste buds
Unusual and intense cravings
GI disturbances
Impaired cognition
*commonly occurs with other nutrient deficiencies.

Toxicity
Hereditary hemochromatosis
Cirrhosis
Diabetes
Cardiomyopathy
Joint problems
Oxidation
Constipation
Nausea
Abdominal pain

Disease Prevention/Treatment
Restless leg syndrome
Impaired intellectual development in children
Lead toxicity
Complications in pregnancy
Impaired Immune function
Cancer
GI disorders/ post surgery of GI tract
Heart Failure

Nutrient Interactions
Vitamin A
Vitamin E
Manganese
Copper
Zinc – reduced absorption of zinc from iron
Calcium – reduce bioavailability of iron

Drug Interactions
Antibiotics
Levodopa
Bisphosphates
Proton Pump Inhibitors (Stomach acid reducers)

Recommended Foods
Liver, Lean Meat, and Seafood are richest sources (more bioavailable)
Non heme iron present in Beans, Nuts, Fortified
Cereal, Chocolate
Spinach is harder to absorb iron from because it contains iron absorption inhibitors, making it less bioavailable- you would need to eat more spinach than beef or seafood.
About half of dietary iron comes from bread, cereal and grain products

Split Chicken Breast with Fall Marsala Pasta

Dairy Free Pumpkin Corn Chowder

White Chocolate Nightcap Latte

Luxurious Dairy Free Mashed Potatoes

Memorial Day Tahini Walnut Pesto Pasta

Easy Baked Meatballs with Tomato Basil & Onion

15 Minute Maca Chocolate Freezer Bark

Chai tea latte benefits

Crispy Split Chicken Breast

Soft Shell Paleo Ground Beef Tacos

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Aimee K. Hockett, MS
www.theakkitchen.com
[email protected]
A.K. Kitchen & Nutrition LLC | New York 2021

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