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Mineral of the Month: Iron
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What Does It Do?
Iron helps to create hemoglobin and myoglobin, which are oxygen carrying proteins found in red blood cells and in muscles.
Types of Iron:
Heme:
Animal sources of iron; easier for the body to absorb and use. Excellent sources of heme iron include clams, pork/chicken/beef liver, oysters, and mussels.
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Image via Iron Rich Foods
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Non-Heme:
Plant sources of iron. More difficult for the body to absorb; generally contain lower amounts of iron. Excellent sources include enriched breakfast cereals, cooked beans and lentils, pumpkin seeds, and blackstrap molasses.
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Image via News Anchor Mom
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ADD for Optimal Absorption:
Certain foods aid dietary iron absorption and should be included in a meal when eating a food high in iron for maximum benefits. Foods such as meat, fish, and poultry aid non-heme iron absorption, while citrus fruits/juice, broccoli, brussel sprouts, tomatoes, potatoes, and green/red peppers enhance all iron absorption.
AVOID for Optimal Absorption:
Red wine, coffee, tea, whole grains, bran, swiss chard, soy products, rhubarb, and sweet potatoes all decrease iron absorption and should not be paired with foods rich in iron.
Recommended Dietary Allowance (RDA):
Men (19+):
8 mg/d
Women (19-50):
18 mg/d
Women (51-70+):
8 mg/d
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| Advancing Health Newsletter | June 2011 | |
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Social Media Update
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DCR has been hard at work revamping our social media outlets over the past month! Check out our updated business page on Facebook, become a follower on Twitter, and browse our informative blog. Direct links to all of our social media outlets can be found on our website, which has undergone a few changes of its own. Make sure to look at our "Events" tab to see what we will be doing in the community and to catch up on any news you missed in our archived newsletters.
 | | Image via the Junk King Blog |
Be sure to follow us on Twitter, friend us on Facebook, and read our daily blog posts to stay connected with all that is going on at Diablo Clinical Research.
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Do You Have Diabetes?
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Sugar By Any Other Name
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What are the top three dietary sources of added sugars in the American diet? When asked that question, many are quick to point to candy and ice cream, but the true culprits lie with soft drinks/energy & sports drinks, grain based desserts, and fruit drinks.
It can be difficult to determine how much sugar your favorite foods and beverages contain, because food manufacturers aren't required to list the amounts on the package. However, with a few quick tips you'll be ready to decode even the toughest ingredient list!
- Ingredients are always listed from most to least (in terms of weight). In this example, sugar would be the second heaviest ingredient in the product, corn syrup would be the third heaviest, and molasses the fourth heaviest. That's a lot of weight from added sweeteners!
 | | Image via Join the Revolution |
- If sugar (in any form) is in the first three ingredients, opt for another product. In our above example, sugar, corn syrup, and molasses are the second, third, and fourth ingredients and likely make up a majority of the product.
- Learn to recognize sugar's many identities! Here are some of the more common names you might see on an ingredient list:
o Agave nectar
o Brown sugar
o Cane crystals
o Cane sugar
o Corn sweetener
o Corn syrup
o Crystalline fructose
o Dextrose
o Evaporated cane juice
o Fructose
o Fruit juice concentrates
o Glucose
o High-fructose corn syrup
o Honey
o Invert sugar
o Lactose
o Maltose
o Malt syrup
o Molasses
o Raw sugar
o Sucrose
o Syrup
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| Diabetes & Nutrition 101 | | |
DCR will be holding its next nutrition class in August. The cost will be $15 for a one-hour class on the basics of diabetes management. This class is a great introduction for caregivers, family members, or co-workers of an individual with diabetes as well as a refresher for those diagnosed with diabetes. The class will be focused primarily on Type 2 diabetes, and will review carbohydrate counting, portion size, label reading, and more.
Free A1c tests will be offered to all who attend!
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