Getting adequate iron is essential for good brain development and functioning in early life. New studies suggest that iron deficiency in early life leads to long-lasting neural and behavioral deficits in infants and children.
A recent study looked at mother's iron status (measured by hemoglobin levels) and the risk of schizophrenia disorder in their children. Researchers measured the hemoglobin levels of 6,872 mothers during pregnancy. They found that children from mothers with low hemoglobin levels (less than 10 g/dL) were nearly 4 times as likely to have a schizophrenia disorder, compared to mothers with hemoglobin levels of 12 g/dL or higher.
This study dramatically illustrates the importance of a mother's good nutritional status before and during pregnancy for the health of the unborn child; in this case, getting adequate iron, and the development of the brain and mental health.
A low iron level is common among women of child bearing years, those with heavy blood loss, or a diet low in iron or poor absorption of iron by the body. Endurance athletes, particularly premenopausal, vegetarian, long-distance runners, need to be especially careful to get adequate iron. A hemoglobin test is the best way to determine if you are getting adequate iron in your diet.
Good sources of iron in the diet include whole grains; soybeans; peas and other beans; tofu; fruits such as apricots, dates, and raisins; vegetables such as spinach and broccoli; nuts; black strap molasses; fish, poultry, and lean meat; eggs; and if needed, a supplement with iron.
Foods that improve iron absorption (especially in a vegetarian diet) are those high in vitamin C (e.g., oranges, grapefruit, tomatoes, broccoli, and berries).
Foods that can decrease iron absorption include large amounts of tea or coffee, a very high consumption of high-fiber foods (especially bran), and a high intake of calcium (take a calcium supplement at a different meal than an iron supplement).
The recommended intake of iron for non-vegetarian premenopausal women is 18 mg/day, and for non-vegetarian men and postmenopausal women it is 8 mg/day. Because iron absorption is more difficult on a healthy, high-fiber, vegan diet, 14 mg/day for men and 33 mg/day for premenopausal women are recommended. The upper level of intake should not exceed 45 mg/day.
People who should be careful not to get too much iron (especially from supplements or fortified foods) are mature men and postmenopausal women. Iron deficiency is very rare in these persons. Too much iron can cause other problems including a higher risk for coronary heart disease.
References:
Archives of General Psychiatry. 2008;65:1136-1144.
McKinley Health Center, University of Illinois. Website accessed Dec. 26, 2008.
NIH, Office of Dietary Supplements, Dietary Supplement Fact Sheet: Iron. Website accessed Dec. 26, 2008. |
