When you think of grass-fed beef and nutrition, what do you think of first?  A superior omega-6 to omega-3 ratio?  Freedom from toxic chemicals?  Have you ever thought about iron?  Surprisingly, this little mineral is actually the cause of some big problems around the world and grass-fed beef not only has high iron content, but it’s a great source of the most absorbable iron for your body.   

Not many people know that iron is the most prevalent nutrient deficiency in the world, with a rate of approximately 10% of the population in developed countries and anywhere from 25 – 50% in developing countries.  Wow, those are quite the stats, right?  Lets start out explaining this condition by describing some of the facts around anemia.  Anemia in general is a reduction in oxygen-transporting capacity of the blood.  Red blood cells (RBC’s) are the oxygen-transporters that are made of iron. With iron deficiency, there is an inadequate supply of building blocks to make RBC’s, therefore you are not getting enough oxygen to your entire body.  
    

Iron’s role in transporting oxygen throughout the body is vital.  Without proper oxygen, cells cannot metabolize energy correctly and many people become extremely fatigued.  Other symptoms you might notice are weakness, lethargy, and general sluggishness.  But your body uses iron in other ways as well.  Did you know it is used in antioxidant functions? Iron containing enzymes can convert a free-radical in the body to a more harmless substance to protect your body from damage.  The good news is that if you are iron deficient, there are simple ways you can reverse the condition.  Talk to your doctor or nutritionist if you suspect a deficiency.
    

Are you at risk?  Those most at risk are premenopausal women, adolescent women, and vegetarians.  The recommended intake for adults (19 – 50) is 18mg for women and 8mg for men.  For vegetarians, the intake recommendation almost doubles because vegetarian iron sources are less absorbable by humans.  The usable form of iron – heme iron – is found only in meat, fish, and poultry.  Non heme iron is found everywhere else – vegetable and plant sources (tofu, beans, legumes, fortified cereals) as well as synthetic or supplemental form.  Since I know everyone in the Grass-fed Party is a beef lover, good news – beef has one of the highest heme-iron contents out of any source – right behind oysters, which comes in at number one!  This means that in moderation, grass-fed beef is an excellent way to keep up with all those red blood cells your body needs.
    

A couple more things you should know from a nutrition standpoint:  Iron, especially the non-heme vegetarian iron, is a finicky mineral and loves to be absorbed with certain compounds and is not well absorbed when consumed with others.  What will help your body absorb more non-heme iron:  vitamin C containing foods such as citrus fruits and broccoli, and any animal products.  What will block absorption of iron: phytic acid in beans and legumes, and compounds with polyphenols – coffee, tea, and wine to name a few.  I’m not saying you should avoid any of these, but just be mindful as to when you are consuming what throughout the day for best absorption, especially if you are taking a supplemental or form from a vegetarian source.  

Guest Post by Sadie

Sadie is a Grass-fed Party member pursuing a M.S. in Nutrition at a university in Seattle.

Her personal blog on nutrition can be found at  http://www.foragingfoodie.blogspot.com/

Above photo by tonydude919