Newspaper Page Text
— Griffin Daily News Wednesday, Dec. 29.1971
Page 16
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DR. LAMB
Best
Iron
Source
By Lawrence Lamb, M.D.
Dear Dr. Lamb —Without
taking iron tablets, what is
the best source of iron? What
is the most economical way
to purchase iron for an old
er woman?
Dear Reader —First let’s
see how much iron a person
really needs. Children, men
and nonmenstruating women
need only four to 10 milli
grams a day in their food.
Adolescents and menstruat
ing women need 10 to 20 mil
ligrams a da y. Pregnant
women and infants should
consult their doctor. The
only reason to need more
than these requirements is
the presence of bleeding, for
example from the bowels,
and if for this reason you
need to take more than the
given amount, you should by
all means have a checkup.
To help those of you with
iron problems, I have made
a list of values of iron in
milligrams from the U.S. De
partment of Agriculture data
for 3% ounces of the follow
ing foods:
Baby food cereals with
added nutrients 50.0
Beans, dry seeds,
raw 6.5 to 7.8
Fish 1.0
Fish flour 41.0
Sardines, canned 10.7
Shrimps, oysters,
clams 5 to 8
Meat, separable lean
only 3.2
Chicken 1.5
Spleen, hog 29.4
beef or calf 10.6
Liver, hog 19.2
beef, lamb, chicken 7 to 10
Flour all-purpose
enriched 2.9
Wheat Flakes,
added nutrients 4.4
Oatmeal, dry 4.5
Blackstrap molasses 16.1
Sorghum 12.5
Cocoa 10.7
Egg yolks (6) 4.0
Prunes 4.4
Spinach 3.1
Obviously if you need four
to 10 milligrams of iron a
day, seven ounces of lean
beef should be sufficient.
Beans, dry mature seeds,
are an excellent source and
so are wheat and oats. As
you can see, there are really
quite a number of foods that
even in limited amounts will
provide the needed amount
of daily iron. Os course, an
adolescent or a menstruat
ing woman might need to
pay a little more attention
to be sure to eat foods with
sufficient iron.
Some fortified milk and
enriched cereals also con
tain iron. If a person really
needed a lot of iron, he could
get it from baby food cere
als, with added nutrients.
These are not necessarily
cheap though.
Obviously a n excellent
source of iron i% beans
baked with molasses. The
use of mature beans in the
diet is often underrated.
They have lots of good cal
ories, a reasonable amount
of protein and are rich in
iron.
(NEWSPAPER ENTERPRISE ASSN.)
•c? I 7 ■
w J
I
ANOTHER of
lin girls is in pictures.
Josephine, 21, makes ber
debut in a French picture,
“The Wild Beasts’ Scent,”
the second of Charlie Chap
lin daughters to launch a
film career.