Thursday, April 28, 2016

Boost Iron Stores and Defeat Iron Deficiency

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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