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October 1, 2010 - October 2, 2010

Easy Tips to Boost your Iron Stores

Amber Wilson, MS, RD

NewLife Nutrition



Female runners are often at risk for low iron levels.  Since iron helps to carry oxygen to your muscles, iron deficiency can impair athletic performance.  Focus on eating plenty of foods that are high in iron to boost your iron stores.

Animal sources include: red meat, dark poultry and fish.

Plant sources include: whole grains, egg yolks, lentils, dried beans and peas, leafy greens, nuts and seeds.

Below are some tips to help you boost your iron stores:

·         Eat red meat, dark poultry or fish several times per week.

·         Look for iron-fortified cereal – have along with an orange or a glass of orange juice (vitamin C helps to increase your absorption of iron from plant sources).

·         Stir-fry dark leafy green veggies, with protein (beef, poultry, fish or tofu) and iron-enriched grains.

·         Cook up some iron-enriched whole wheat pasta with tomato sauce and a protein source (chicken, beef or lentils).

·         Make a sandwich on iron-enriched bread (roast beef, ham, turkey or veggie) and have with a side of fruit salad (oranges, strawberries and kiwi are good sources of vitamin C to help with the iron absorption).

·         Use cast-iron pots for cooking.

Email me your sports nutrition questions at: a.wilson@new-life-nutrition.com.

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