Iron 101

It's time for the dreaded finger prick! Before you sequel and look the other way let me steal a few minutes of your day to tell you why this step of your WIC appointment is so important.

During your WIC visit you or your child may get their finger pricked to check iron (Hemoglobin) levels. So why is this so important? Iron is a nutrient that's needed to make hemoglobin, the oxygen carrying component of red blood cells (RBCs). The RBCs travel throughout the body to deliver the oxygen to all the cells. If there is not enough iron the body can not produce enough RBCs, which means that the tissues and organs won't get the oxygen they need.

Once we prick your or your child's finger we then test the blood for certain levels......

Children: 11.0 -14.0
Women: 12.0 - 16.0
Pregnant:
         1st Trimester: 11.0
         2nd Trimester: 10.5
         3rd Trimester: 11.0

Don't fret if you're iron levels are a little low! Your WIC nutritionist will talk with you about ways to increase those levels. Here are some common reasons why your iron may be low:

• Too much milk- milk decreases the absorption of iron, aim for no more then 2 cups of milk each day.
• Low iron diet- choose lean meats, beans, eggs, dark leafy vegetables and iron-fortified cereal for a healthy iron rich diet.
• Coffee or tea at mealtimes- these contain tannins which reduce iron absorption, avoid these drinks at mealtimes.
• Lack of Vitamin C- Vitamin C can help with the absorption of Iron when they are eaten together- think cereal with OJ in the morning or tomatoes with meatballs for dinner.
• Skipping Prenatal Vitamins (Women Only)- be sure to take your prenatal vitamin around the same time everyday, that way it becomes part of your everyday routine.

These are just a few common trends when it comes to low iron. Remember talk to your Doctor or WIC Nutritionist if you have any questions or concerns.

Megan Mauer, Nutritionist