Af

•-•

owl

ments taken in conjunction with iron
seem to have a synergistic effect on
women who are long-distance run-
ners.
When the women in the study
combined zinc and iron supplementa-
tion, total protein, iron and hemoglo-
bin concentrations and red blood cell
count improved.
However, it's not advisable to con-
sume dosages of zinc supplements in
excess of the recommended dietary
requirement of 15 milligrams daily,
suggests the American Council on
Exercise.
Just keep in mind that increasing
both zinc and iron intake appears to
enhance health more than iron intake
alone - especially if you're a female
runner.
But also recognize that iron and
zinc can be better utilized when
derived from lean beef than from veg-
etarian sources.
In previous studies at Illinois State
University, it was found that absorp-
tion and retention of iron was greater
among young adult women who con-
sumed as little as 3 ounces of lean
beef per day than those on a vegetari-
an diet.
Runners are prone to iron deficien-
cy because of the loss of iron through
sweat and the destruction of red
blood cells through foot impact.
U.S. Department of Agriculture
research has shown that lack of iron
forces women to burn carbohydrates
instead of fat during exercise and that
weight gain is a symptom of iron
deficiency.
Eggs, whole grains, legumes, shell-
fish and liver - in addition to red
meat - are rich sources of either zinc
or iron.
Recommended daily allowances of
iron: 18 milligrams for women, 10
mg for men.
Liver, a rich source of iron and
zinc, also has its downside: a greater
probability of containing high levels
of pesticides as well as antibiotics and
other drugs administered to the ani-
mals.
On the plus side, a 3-ounce serving
of liver exceeds daily requirements for
vitamins A and B-12 while providing
large amounts of other B vitamins.
More downside: A 3-ounce serving
contains about 300 milligrams of
cholesterol - the maximum amount
recommended daily by most nutri-
tionists.

#

• • •

OMFORTABLE.

WITH A VERY
CARING STAFF.

Beautiful
Nursing. Home.
Quiet Setting,
Overlooking Two
Beautiful Lakes.

THE BEST KEPT SECRET
IN OAKLAND COUNTY.

Medicare & Medicaid Approved

Bortz Health Care on Green Lake

6470 Alden Drive • Orchard Lake

248-363-4121

Please call to arrange for our complimentary
limousine to drive you to our elegant
mansion for your personal tour.

❑

Jack Williams writes for Copley News
Service.

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7/17
1998