Ask a Dietitian

As seen on BCTV September 10/02

TEENAGE GIRLS FAIL IRON TEST

New Resource Tells Girls to Pump 30% More Iron Than Boys

VANCOUVER, September 2002 – Teenage girls require one-third more iron than their male counterparts, yet few realize all the implications of an iron deficiency and 40 per cent are not regularly eating two very important sources of iron – red meat and iron-fortified breakfast cereals.

In the spring of 2002, Market Facts of Canada invited teenage girls from across Canada (aged 14 to 18 years) to participate in an Internet survey on iron. Only 37 per cent of the 621 participants scored a passing grade (50 per cent right answers) and only 14 per cent correctly answered 10 out of 15 key iron knowledge questions.

While many of the girls associated iron deficiency with anemia, fewer knew that compromised iron status could have an effect on brain functioning and energy for physical activity. According to Vancouver registered dietitian Diana Steele, early symptoms of iron deficiency, such as tiredness, headache, irritability, difficulty breathing and reduced “work capacity” may be overlooked. Yet even before a person becomes anemic, iron deficiency can interfere with brain functioning.

Steele, who often counsels teenage girls, mentions a research study in which math scores were lower for children and adolescents with iron deficiency, compared to those without. In another study, replacing depleted iron stores resulted in adolescent girls achieving better results in memory and verbal learning tests.

Not all foods the same

Not all foods contain the same type of iron. “Just knowing the quantity of iron contained in a food doesn’t give you the full picture,” says Steele. “The amount of iron actually absorbed depends upon a number of factors, including the type of food, other foods being eaten at the same time, and whether the individual currently has good iron stores or has a high requirement to meet growth needs.”

The dietitian goes on to point out that meat, fish, poultry and seafood (oysters and shrimp) contain heme iron – a form of iron that is most easily absorbed. As well, meats contain an additional compound that further enhances iron absorption. Plant foods, on the other hand, contain no heme iron and may contain compounds, such as tannins in tea and coffee, and phytates in grains, that lower iron absorption.

In the survey of teenage girls, 42 per cent were able to identify red meat as the best source of iron, but their second choice – spinach – is actually a poor source. They would have to eat two cups (500mL) of boiled spinach to obtain the same amount of absorbable iron as in one 90gram serving of red meat.

Despite believing the “Popeye myth,” only 15 per cent of the girls said they eat spinach at least once a week. Fortunately, red meat in its various forms – hamburgers, tacos, meat loaf and steaks – is more popular with teens. Six out of ten of the girls said they enjoy red meat at least twice a week.

Another myth debunked by the survey is that more girls are embracing vegetarianism. In actual fact, less than two per cent avoid eating meat, fish and poultry.

“From a iron nutrition point of view, that could be a good thing,” says Steele. “Vegetarians must take in almost twice as much iron as meat-eaters to compensate for the lack of heme iron in their diets.”

Although the survey focused on teen girls, adult women as well as infants and toddlers are also at risk for iron deficiency. A nine-month old infant needs more iron than an adult man and premenopausal women have the highest requirements of all.

FREE CONSUMER INFORMATION

After hearing from doctors and dietitians that they are concerned their patients’ eating patterns may be deficient in iron, the Beef Information Centre developed a series of new consumer education pamphlets. The three iron pamphlets — one for infants and toddlers, one for adolescent girls, and one for women – have been written and reviewed by health professionals who are experts in the field. Consumers can request a free copy by calling the Beef Information Centre at 1-888-248-2333 or from the website at www.beefinfo.org.

Tips to improve iron intake:

• Include at least 2 servings each day from the meat, poultry, fish or meat alternatives group including nuts, legumes and tofu.
• Include at least one vegetable or fruit at each meal to enhance iron absorption
• Aim to eat breakfast cereals fortified with iron (providing at least 27% RDA) each day
• Drink a glass of citrus juice or have a piece of fruit with the cereal to enhance iron absorption
• Choose whole grain and enriched breads, cereals, rice and pasta.
• Avoid drinking coffee, tea and pop with meals
• Eat healthy foods first before going to less nutritious snack foods
• Have your iron levels checked if you feel tired and low energy, if you have difficulty concentrating, if you are irritable, if you have heavy periods or if you are a runner or don’t eat meat, fish or poultry

Watch for the Eating for Energy segment on BCTV’s Noon News Hour!