Top Tips to Boost Iron Intake and Absorption
Top Tips to Boost Iron Intake and Absorption
By Chris Rosenbloom, PhD, RD, CSSD
Swimmers need adequate iron for performance. Iron is the key part of the blood protein hemoglobin. Its job is to pick up oxygen from the lungs and transport it to working muscles. Without enough hemoglobin your muscles don’t get enough oxygen. The result? You won’t have the ability to exercise for long periods of time or at high intensity and you will feel increasingly tired with even moderate exercise.
Some studies show that your maximal oxygen update (a measure of aerobic capacity) can be reduced as much as 50% with severe anemia. Iron comes in two forms—heme and non-heme. Heme iron is found in meat and seafood (beef, pork, lamb, poultry, fish and seafood) and about 15-35% of this type iron is absorbed. Non-heme iron is found in plants (breads, cereals, rice, pasta, soy, dairy foods, and vegetables) is poorly absorbed at only 2-15%.
Here are the top tips for getting enough iron in your diet along with tips to help maximize the absorption of iron from the gut.
Some studies show that your maximal oxygen update (a measure of aerobic capacity) can be reduced as much as 50% with severe anemia. Iron comes in two forms—heme and non-heme. Heme iron is found in meat and seafood (beef, pork, lamb, poultry, fish and seafood) and about 15-35% of this type iron is absorbed. Non-heme iron is found in plants (breads, cereals, rice, pasta, soy, dairy foods, and vegetables) is poorly absorbed at only 2-15%.
Here are the top tips for getting enough iron in your diet along with tips to help maximize the absorption of iron from the gut.
