Iron

    Iron is an essential mineral whose main job is to help red blood cells transport oxygen throughout the body so cells can produce energy. It also plays a role in removing carbon dioxide from the body. If the body doesn’t have enough stored iron, red blood cells can’t carry oxygen effectively. This can lead to iron-deficiency anemia. 

    Low iron levels can cause fatigue, weakness, trouble regulating body temperature, and symptoms such as pale skin, brittle or spoon-shaped nails, dizziness, headaches, and a swollen or inflamed tongue. 

    Certain groups of individuals are more likely to fall short on iron intake. This includes young children and women who are pregnant or may become pregnant. Babies are born with iron reserves that last about 4–6 months, but their needs rise afterward. Once they’re ready for solid foods, iron-rich options should be introduced. Some infants may require supplements, which can be determined by a pediatrician. 

    Iron requirements vary by age and gender. Here are the Recommended Dietary Allowance guidelines per age group: 

• 7 to 12 months: 11 mg 

• 1 to 3 years: 7 mg 

• 4 to 8 years: 10 mg 

• 9 to 13 years: 8 mg 

• 14 to 18 years (males): 11 mg 

• 14 to 18 years (females): 15 mg 

• 19 to 50 years (males): 8 mg 

• 19 to 50 years (females): 18 mg 

• 51 years and older: 8 mg 

    Iron comes in two forms: heme iron and non-heme iron. Heme iron is absorbed more efficiently, and comes from animal foods like meat, poultry, and seafood. Non-heme iron is not absorbed efficiently and comes from plant foods like beans, spinach, and fortified grains. Pairing plant-based iron sources with vitamin C–rich foods like citrus fruits, strawberries, kiwis, or bell peppers can significantly boost absorption. 

Source: https://www.eatright.org/health/essential-nutrients/minerals/iron  

How to Meet Your Calcium Needs

    Calcium is one of the most important nutrients for bone strength, yet many people in the U.S. don’t get enough of it. Since bones constantly break down and rebuild from use, they rely on a steady supply of calcium to stay strong. If your diet doesn’t provide enough, the body will pull calcium from the bones to keep blood levels stable, which can cause your bones to weaken over time. Getting enough calcium throughout childhood, adulthood, and older age is essential for lifelong bone health 

    A balanced diet can help you meet daily calcium needs. Dairy remains one of the most reliable sources of calcium, and consuming three servings of milk, yogurt, or other dairy sources each day is recommended. People who cannot consume dairy can include fortified non-dairy alternatives. Other sources of calcium include leafy greens, fortified foods like cereals and juices, or canned fish with bones. Checking nutrition labels can help you identify foods that supply high amounts of calcium. Items labeled “excellent source of calcium” provide 20% or more of the daily value. 

    Calcium absorption is best when intake is spread throughout the day and paired with adequate vitamin D. According to the 2020–2025 Dietary Guidelines for Americans, most adults aged 19–70 need about 1,000 mg of calcium daily, while older adults need 1,200 mg. Children and teens require between 700 and 1,300 mg depending on age. While it’s difficult to consume too much calcium through food alone, adults should stay below 2,500 mg per day from food and supplements combined. 

    Beyond nutrition, bone health can also be supported by weight-bearing physical activities such as running and strength training. Avoiding smoking and limiting alcohol to further help protect bone density. Individuals at risk for osteoporosis may benefit from a bone density test and should talk with their healthcare provider. For personalized guidance on calcium, vitamin D, and overall diet, consulting a registered dietitian is recommended. 

Source: https://www.eatright.org/health/essential-nutrients/minerals/calcium  

 

 

What is Prediabetes?

    Prediabetes is a condition where blood glucose levels are elevated compared to the normal range; however, they are not high enough to satisfy a Type 2 Diabetes diagnosis. If it is left untreated, prediabetes increases the risk of the person developing Type 2 Diabetes, heart disease, and stroke. The good news is that changes in lifestyle, such as managing food choices and increasing physical activity, can return blood glucose levels to the normal range.  

Risk Factors: 

    No direct cause has been determined for the development of prediabetes, but excess body fat and inactivity have been found to be two key factors. People with a higher risk of developing prediabetes have some or all of the following characteristics:  

• - Forty-five years old or older 

• - Overweight or obese body mass index (BMI) 

• - Have an immediate family member with diabetes 

• - Not physically active 

• - Have a history of gestational diabetes, heart disease, high blood pressure, or high cholesterol 

Prediabetes Diagnosis: 

    The body may be producing less insulin, insulin sensitivity may be decreasing, or a combination of both. Insulin is a hormone that is needed for glucose to enter cells, thus regulating glucose levels in the blood. Elevated blood glucose levels in the long-term put a person at risk for developing effects associated with diabetes, such as blindness, damage to nerves and kidneys, and circulatory system problems. 

Prediabetes Management:  

    The Centers for Disease Control and Prevention’s National Diabetes Prevention Program has programs to help people reverse prediabetes and prevent Type 2 Diabetes. People with prediabetes can also participate in regular physical activity, lose weight if BMI indicates overweight or obesity classifications, and work with a registered dietitian nutritionist to help develop long-term healthy habits.  

Healthy Meal Plan: 

    Especially when treating prediabetes, be sure to pay attention to the timing of meals and types of carbohydrates being eaten since glucose is in carbohydrates. Try to regularly include the following food groups into your diet: grains, vegetables, protein, dairy, fruits. Contact a registered dietitian nutritionist for individualized meal planning tips.  

Source: https://www.eatright.org/health/health-conditions/diabetes/what-is-prediabetes