CookSmart (2nd Issue) Page13

Feature Article

Iron and Zinc

Iron is essential to our immune function and red blood cell production. Zinc is needed for hair growth and sperm production. Men and women, due to biological difference, have different nutrition needs for iron and zinc. Generally, men need more zinc than women due to their higher physical needs while women need extra iron to replenish the iron lost in menstrual period. Table 2 shows the function of iron and zinc and their Dietary Reference Intakes (recommended daily intakes) for adults.

Additional information: Hair Loss, Sperm Production decelerate, Anemia and Decrease in Immune Function

Red Meat - 500 gram a week

Red meat is part of a balanced diet

The World Cancer Research Fund shows that there is strong evidence that red and processed meats are causes of bowel cancer, and that there is no amount of processed meat that can be confidently shown not to increase the risk. It is suggested that the haem iron in red meat damages gut wall membrane, and preservatives which are widely used in processed meats such as bacon, ham, sausages, smoked and preserved meats are found to be cancer-inducing.

Aim to limit intake of red meat to less than 500 g cooked weight a week (700-750 g or about 18 taels of fresh meats) because it is a source of essential nutrient contents. Try to avoid processed meats such as bacon, ham, salami, corned beef and some sausages.

If the meat portion for a single meal is 85 g or 2 taels (cooked meat, which is the equivalent size of 3 table tennis balls), the organisation’s recommended intake would be 5 or 6 servings per week.