Weekly Wellness: The mystery of the missing nutrients (part 4)

2 years 7 months 2 weeks ago Monday, April 25 2016 Apr 25, 2016 Monday, April 25, 2016 12:00:00 PM CDT April 25, 2016 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - Without this week's missing nutrient, your body can't get enough oxygen. Is that important enough? I, personally, think so. This nutrient is a vital component of hemoglobin (the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body).

This week's missing nutrient is iron.

Hemoglobin represents about two-thirds iron. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells. In medical terms, a lack of red blood cells is called anemia. Low iron is the most common nutritional deficiency in the U.S. Almost 10 percent of women are iron deficient, according to figures from the Ceneters for Disease Control and Prevention.

Why we need it: Iron is an essential protein building block. Iron carries oxygen through the body to building muscles. Not getting enough of this element can cause fatigue (also known as anemia), memory loss, muscle loss, and difficulties regulating body temperature.

How much we need: The recommended daily intake of iron for adult women is 18mg daily and 8mg for men. Women are more likely than men to suffer from iron deficiency. Not getting enough iron can be a problem for those with particular diets like vegans and vegetarians. Iron from animal sources is absorbed two to three times more efficiently than iron from plants.

How to get it: 10 clams (2.62mg), 1/2 cup edmame (2.25mg), 1/2 cup lentils (3.3mg), 4oz. beef sirloin steak (2.4mg), 1 cup cooked broccoli (1.5mg), 1/4 cup cashews (2mg), and 1/4 cup dried apricots (1.9mg).

Top 10 foods highest in iron:

  1. Squash and pumpkin seeds
  2. Liver (chicken)
  3. Seafood (oysters, mussels, clams)
  4. Nuts (cashew, pine, hazelnut, peanut, almond)
  5. Beef and lamb (lean chuck roast)
  6. Beans and pulses (white beans, lentils)
  7. Whole grains, fortified cereals, and bran
  8. Dark leafy greens (spinach, Swiss chard)
  9. Dark chocolate and cocoa powder
  10. Tofu

More News

Grid
List
COLUMBIA - The number of homeless people living in Boone County has increased in the past 10 years, according to... More >>
1 day ago Friday, December 14 2018 Dec 14, 2018 Friday, December 14, 2018 12:52:00 PM CST December 14, 2018 in News
(CNN) -- Johnson & Johnson's ( JNJ ) stock fell as much as 11% on Friday — on track for... More >>
1 day ago Friday, December 14 2018 Dec 14, 2018 Friday, December 14, 2018 11:46:00 AM CST December 14, 2018 in News
NEWTOWN, Conn. (AP) — A bomb threat forced the evacuation of the Sandy Hook Elementary School on Friday, a day... More >>
1 day ago Friday, December 14 2018 Dec 14, 2018 Friday, December 14, 2018 11:39:38 AM CST December 14, 2018 in News
(CNN) -- Facebook announced on Friday that the social network had exposed the private photos of millions of users without... More >>
1 day ago Friday, December 14 2018 Dec 14, 2018 Friday, December 14, 2018 10:15:10 AM CST December 14, 2018 in News
(CNN) -- President Donald Trump's former attorney and "fixer" Michael Cohen said his former boss knew that having Cohen arranging... More >>
1 day ago Friday, December 14 2018 Dec 14, 2018 Friday, December 14, 2018 9:44:00 AM CST December 14, 2018 in News
COLUMBIA - MU Professor Francis Huang wants schools to rethink suspensions and embrace a positive learning environment. Haung conducted... More >>
1 day ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 10:10:00 PM CST December 13, 2018 in News
COLUMBIA- 20 bikes and helmets were donated to Columbia kids in time for the holiday season. Big Brothers Big... More >>
1 day ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 7:15:00 PM CST December 13, 2018 in News
COLUMBIA - The former chief financial officer for Columbia Public Schools was sentenced Thursday to five years probation. Anna... More >>
1 day ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 6:25:00 PM CST December 13, 2018 in News
JEFFERSON CITY - A Jefferson City teen has been charged in connection with a November fatal shooting. Bruce Thomas... More >>
1 day ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 6:07:00 PM CST December 13, 2018 in News
COLUMBIA - Some people who live near the intersection of Vandiver Drive and Parker Street just north of Interstate 70... More >>
2 days ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 4:33:00 PM CST December 13, 2018 in News
COLUMBIA - Columbia police are investigating multiple reports of bomb threats made via email to businesses in the Columbia area,... More >>
2 days ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 3:52:00 PM CST December 13, 2018 in News
COLUMBIA - Missouri Department of Transportation director Patrick McKenna met with the Columbia Chamber of Commerce Thursday to discuss the... More >>
2 days ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 3:21:00 PM CST December 13, 2018 in Continuous News
WASHINGTON D.C. - Democrat Claire McCaskill had stern words for her soon-to-be former colleagues in the Senate in a farewell... More >>
2 days ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 3:20:50 PM CST December 13, 2018 in News
(CNN) - Gun deaths in America have reached a record high. Nearly 40,000 people in the United States died... More >>
2 days ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 3:09:00 PM CST December 13, 2018 in News
COLUMBIA - Missouri Department of Transportation director Patrick McKenna met with the Columbia Chamber of Commerce Thursday to discuss the... More >>
2 days ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 3:09:00 PM CST December 13, 2018 in News
FULTON - A warehouse complex that has been standing in Fulton, with some parts dating back to the 19th century,... More >>
2 days ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 2:45:00 PM CST December 13, 2018 in News
JEFFERSON CITY - Community members have differing emotions after two fatal shootings in Jefferson City in less than a week.... More >>
2 days ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 2:25:00 PM CST December 13, 2018 in Top Stories
JEFFERSON CITY - A Columbia man was sentenced for his role in a chid sex trafficking ring, the U.S. District... More >>
2 days ago Thursday, December 13 2018 Dec 13, 2018 Thursday, December 13, 2018 2:20:00 PM CST December 13, 2018 in News
Columbia, MO
Broken Clouds 44°
6pm 45°
7pm 42°
8pm 39°
9pm 37°