Feb 2, 2019 | Nutrition
The following table provides the Recommended Dietary Intake (RDI) for iron in Australia:
Source: NHMRC Nutrient Reference Values for Australia and New Zealand 2006
Specific iron requirements for athletes participating in different sports are currently unknown. Endurance athletes (particularly runners) are thought to have the highest requirements due to high iron losses. Some studies recommend iron intakes of 17.5 mg/day for male distance runners and 23 mg/day for normally menstruating female distance runners. These intakes are particularly high and may not be achievable especially for females with lower energy intakes.
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Feb 2, 2019 | Nutrition
The body is unable to manufacture iron therefore the body’s iron needs must be fully supplied by the food we eat. Although iron is widely distributed in foods, some sources are better absorbed than others. The best sources of iron are foods with a high iron content and are easily absorbed by the body.
Iron absorption is best (15-18%) from foods that contain haem iron. Red meat, seafood and poultry are the best sources of haem iron.
Iron absorption from foods that contain non-haem iron is much lower (<5%). Non-haem iron is predominantly found in plant foods such as cereals, vegetables, legumes and nuts. The absorption of non-haem iron can be improved by combining sources of haem iron with non-haem iron. Including vitamin C-rich foods with meals (e.g. juice or fruit with breakfast, capsicum in a stir-fry, salad or fruit with a sandwich) also enhances absorption of non-haem iron.
Some substances in food inhibit the absorption of iron. Excessive intakes of tea, coffee and bran have an inhibitory effect.
Major contributors of iron in the Australia diet are meat, fish, poultry, iron-enriched breakfast cereal and bread. Dried fruit, sweet corn, green leafy vegetables including broccoli, silver beet, spinach and Chinese green vegetables are other good sources of iron.
Source: AusNut 2007
Book in for a consultation before you go ahead with any detox, as you may not be able to proceed if you are taking medication for certain conditions. Call 0401031043 to make your appointment NOW!
Good luck!
