FYI.
"Activity, especially intense activity, can further increase iron requirements in women. Iron is lost
in sweat that is generated during exercise. In addition, physical activity can cause red blood
cells and muscle tissue to breakdown, which, in turn, causes iron to be lost from the body in
significant amounts. These losses need to be replaced or iron shortages can occur.
Active women must maintain proper iron levels in the body. Iron is found in hemoglobin, which is
in the red blood cells carrying oxygen from the lungs to the tissues. Iron is also an important part
of many body proteins and cell components. Women who menstruate risk having low iron
because of the regular loss of blood (and therefore iron) that occurs each month. Very active
women have an added risk because their bodies absorb less iron. They also lose iron with sweat
and have a breakdown of red blood cells in some of the tissues.
Red meat provides the best source of iron. Any red meat and the dark meat of poultry provide a
form of iron called heme iron, which is more easily used than the iron found in vegetables and
grains. It is most effective when combined with vegetable proteins. For example, split-pea soup
with ham, or chicken soup with lentils are high-iron combinations. Vitamin C, plentiful in fruits,
will also increase iron absorption.
