IRON & blood

I mentioned in the last post how important iron in the blood is - but dont really know too much about it - other than when I've lost a lot of blood I'm really sick, tired and fatigued.

The last blood test I had was fascinating, as my iron level had dropped to 1/3rd below "normal minimum" - and that was only after 4 days of severe/moderate bleeding. (About 40mins - 1.5 hour bleeds).

I know now after visiting another ENT that leaving myself to bleed this long (unassisted) is wrong. I still have to get over the "mental block" in calling an ambulance after 15-20 minutes. I think my greatest fear is bleeding to death in hospital!!!! I always tend to be left alone while they treat the "real" patients. Probably doesnt actually happen like that, but that's how you feel sometimes!!

I've found that they come quick if you bleed on the carpet - they dont like cleaning up the mess. *mental note for future visits!

Anyway, I digress....

So what foods are rich in iron?

I was told "all the green ones", but thought I'd check it out....

I found this web site: http://www.healthcastle.com/iron.shtml - but this talks about heme iron & non-heme iron. I dont know what they are!!!!!

But - it says good sources are...

Iron Rich Foods containing Heme Iron

	Excellent Sources		Good Sources
	Clams Pork Liver Oysters Chicken Liver Mussels Beef Liver		Beef Shrimp Sardines Turkey

I'm really not sure about the pork, chicken or beef livers. They dont appeal to me AT ALL!
I like beef, turkey & sardines. I guess the shrimp are prawns?

and then

Iron Rich Foods containing Non-Heme Iron

	Excellent Sources		Good Sources
	Enriched breakfast cereals Cooked beans and lentils Pumpkin seeds Blackstrap Molasses		Canned beans Baked potato with skin Enriched pasta Canned asparagus

I wonder what the difference is with canned asparagus as opposed to fresh asparagus? Pumpkin seeds surprised me - I've had them before. They are nice to much on.

Not many other green vegies there!!!!!!!!

I found a bit in the article on the heme iron - which is interesting

Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available.

now this is a confusing one... in the same article, it says

The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.

Iron Absorption Enhancers

Iron Absorption Inhibitors

Meat/fish/poultry Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers White wine

Red Wine, Coffee & Tea Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato Whole grains and bran Soy products

Ok - I've found the vegies. Surprisingly, strawberries & grapefruit! Didn't know spinach was bad - but I dont like it anyway. Surprising is whole grains & bran - I supposed to have them to keep me 'fit & healthy on the inside' - but they are also inhibitors!!!! Tomato juice is the other surprising one!

I found another article on iron in the blood - see http://ods.od.nih.gov/factsheets/iron.asp

This has a few interesting facts as well -

Almost two-thirds of iron in the body is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues. Smaller amounts of iron are found in myoglobin, a protein that helps supply oxygen to muscle, and in enzymes that assist biochemical reactions. Iron is also found in proteins that store iron for future needs and that transport iron in blood. Iron stores are regulated by intestinal iron absorption [1,8].

So that's probably why I get light headed & lethargic after a lot of bleeding.

This table is probably better put than the other one

Table 1: Selected Food Sources of Heme Iron [10]

Food	Milligrams per serving	% DV*
Chicken liver, cooked, 3½ ounces	12.8	70
Oysters, breaded and fried, 6 pieces	4.5	25
Beef, chuck, lean only, braised, 3 ounces	3.2	20
Clams, breaded, fried, ¾ cup	3.0	15
Beef, tenderloin, roasted, 3 ounces	3.0	15
Turkey, dark meat, roasted, 3½ ounces	2.3	10
Beef, eye of round, roasted, 3 ounces	2.2	10
Turkey, light meat, roasted, 3½ ounces	1.6	8
Chicken, leg, meat only, roasted, 3½ ounces	1.3	6
Tuna, fresh bluefin, cooked, dry heat, 3 ounces	1.1	6
Chicken, breast, roasted, 3 ounces	1.1	6
Halibut, cooked, dry heat, 3 ounces	0.9	6
Crab, blue crab, cooked, moist heat, 3 ounces	0.8	4
Pork, loin, broiled, 3 ounces	0.8	4
Tuna, white, canned in water, 3 ounces	0.8	4
Shrimp, mixed species, cooked, moist heat, 4 large	0.7	4

Looks like I have to make a big increase on the oyster quota!



So what happens if you are low on iron. Glad you asked - the article has a table of symptoms!

Signs of iron deficiency anemia include :

feeling tired and weak decreased work and school performance slow cognitive and social development during childhood difficulty maintaining body temperature decreased immune function, which increases susceptibility to infection glossitis (an inflamed tongue)

That could explain why I get cold when I've lost a lot of blood! - and also get a lot of infections. Never had or thought about glossitis! Sounds horrible!

Anyway, a lot of interesting information!