Iron is an important nutrient for optimal physical performance. It
provides energy for movement and has a role in oxygen transport in the blood to
our tissues. Iron also helps produce new cells, proteins and hormones when the body
is recovering from strenuous exercise. Iron is one of the most common worldwide
nutrient deficiencies and female athletes, especially runners, are at a greater
risk of iron deficiency.
A
recent study involving recreational female runners investigated the effects of consuming iron-rich products.
Fifteen female participants completed a six-week dietary intervention study.
They were asked to replace their usual bread with iron-rich Teff bread as part
of their daily diet. During this period their dietary habits, exercise and
performance levels, blood iron levels, and anthropometrics were assessed.
Subjects were asked to keep a daily journal of bread consumption to record
compliance.
The dietary intervention showed
significant improvements in total iron intake and a modest improvement in iron
status. Iron storage was positively correlated with changes in dietary iron
intake, which suggests the iron stores were increased more in runners who
increased their dietary iron intake the most. In addition, total dietary iron
and iron stores in the participants increased significantly as a result of the
intervention.
Bottom Line: Even a modest increase in
dietary iron can provide beneficial effects on storage iron levels. Try
incorporating more iron-rich sources into your diet by choosing dark leafy
greens such as spinach, kale, lentils and soybeans. Iron absorption is
increased when combined with vitamin C-rich foods such as bell peppers, leafy
greens, broccoli and citrus fruits.
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