iron

Foods Richest in iron

About iron

Basic description

Probably the best known nutrition fact about iron is that meats—particularly red meats—are rich in iron. Some familiar animal foods appear on the list of iron sources below.

While this is true, it is also true that a number of plant foods are also rich in iron. It may come as a surprise that researchers have found that people eating plant-based diets eat as much or more iron as people who regularly rely on animal foods. And, the list of excellent iron sources is largely dominated by plant foods.

Without question, more human health problems worldwide are caused by iron deficiency than by lack of any other nutrient. Less well known is the fact that excessive iron stores are also responsible for a large burden of illness worldwide. As such, iron is a very important nutrient to understand not only for researchers and nutritionists but everyone, since we need to be aware of finding the right iron balance from our foods.

Five WHF rank as excellent sources of iron and nine foods rank as very good sources. Additionally, 30 foods rank as good sources. Added together, over one-third rank as good, very good, or excellent sources of iron.

Role in health support

Oxygen transport

All of the tissues in the body need a near constant supply of oxygen to maintain life. The body maintains this oxygen delivery by the red cells in our blood. These have an iron-containing protein called hemoglobin, which is a perfect transporter for oxygen, in that it both picks up and releases oxygen in an exact and targeted way.

The average man has about 2 grams of iron in his blood cells at any given time while women have about 1.6 grams. If the dietary iron intake falls below daily needs and this storage amount goes down, the ability to tolerate bursts of exercise will deteriorate. The reduction in blood count related to having low iron stores (or other nutrient deficiencies, including of vitamin B12, folate, copper, and vitamin A) is called anemia.

Supports energy production

In addition to the key role iron plays in transporting oxygen to tissues, it also is necessary to support proper metabolism for muscles and other active organs. Almost all of the cells in the body burn dietary calories to create energy through a process that requires iron. When iron stores get low, this process gets compromised, and generalized fatigue can occur.

This lag in energy production tends to occur earlier than changes in blood cell production, so the muscle fatigue and changes in concentration are likely to be noticeable long before laboratory testing shows low blood cell production.

Summary of food sources

You may be surprised to see no animal foods listed among our excellent or very good sources of iron. There are two related reasons for this result.

First, as we discussed above, it is a common misconception that plant foods are not rich sources of iron. In fact, many plant foods contain more than 10% of a daily iron requirement per serving. Some—lentils and spinach, for example—contain as much as one third of the daily requirement.

Second, plant foods tend to have fewer calories per serving than animal foods. Since the WHF food ratings are based on nutrient richness (or amount of nutrient per calorie), the least energy dense foods look the best in our assessment model.

Among plant foods, legumes and leafy green vegetables are consistently among the best sources. Several spices are surprisingly strong sources of iron. Whole grains can also be good contributors to iron nutrition.

While not included as one of WHF, blackstrap molasses—the thick syrup that remains after sugars have been extracted from sugar cane through boiling and filtering—provides about 1 milligram of iron per teaspoon. This amount is somewhat unusual among sweeteners and much greater than the amount found in a teaspoon of honey, maple syrup, or brown sugar.

All of this is not to say that animal foods are not concentrated sources of iron, as well. Many of the animal foods represented in the WHF list contain at least 2 mg of iron per serving. Included among these are lamb , sardines, and grass-fed beef.

Nutrient rating chart

Introduction to nutrient rating system chart

Read more background information and details of our rating system

WHF ranked as quality sources of
iron

Food

Serving
Size

Cals

Amount
(mg)

DRI/DV
(%)

Nutrient
Density

World’s
Healthiest
Foods Rating

Spinach

1 cup

41.4

6.43

36

15.5

excellent

Swiss Chard

1 cup

35.0

3.96

22

11.3

excellent

Cumin

2 tsp

15.8

2.79

16

17.7

excellent

Parsley

0.50 cup

10.9

1.88

10

17.2

excellent

Turmeric

2 tsp

15.6

1.82

10

11.7

excellent

Beet Greens

1 cup

38.9

2.74

15

7.0

very good

Collard Greens

1 cup

62.7

2.15

12

3.4

very good

Bok Choy

1 cup

20.4

1.77

10

8.7

very good

Asparagus

1 cup

39.6

1.64

9

4.1

very good

Mustard Greens

1 cup

36.4

1.22

7

3.4

very good

Turnip Greens

1 cup

28.8

1.15

6

4.0

very good

Leeks

1 cup

32.2

1.14

6

3.5

very good

Chili Peppers

2 tsp

15.2

0.93

5

6.1

very good

Romaine Lettuce

2 cups

16.0

0.91

5

5.7

very good

Soybeans

1 cup

297.6

8.84

49

3.0

good

Lentils

1 cup

229.7

6.59

37

2.9

good

Sesame Seeds

0.25 cup

206.3

5.24

29

2.5

good

Garbanzo Beans

1 cup

269.0

4.74

26

1.8

good

Lima Beans

1 cup

216.2

4.49

25

2.1

good

Olives

1 cup

154.6

4.44

25

2.9

good

Navy Beans

1 cup

254.8

4.30

24

1.7

good

Kidney Beans

1 cup

224.8

3.93

22

1.7

good

Black Beans

1 cup

227.0

3.61

20

1.6

good

Pinto Beans

1 cup

244.5

3.57

20

1.5

good

Tofu

4 oz

164.4

3.02

17

1.8

good

Pumpkin Seeds

0.25 cup

180.3

2.84

16

1.6

good

Green Peas

1 cup

115.7

2.12

12

1.8

good

Brussels Sprouts

1 cup

56.2

1.87

10

3.3

good

Beets

1 cup

74.8

1.34

7

1.8

good

Kale

1 cup

36.4

1.17

7

3.2

good

Broccoli

1 cup

54.6

1.05

6

1.9

good

Cabbage

1 cup

43.5

0.99

6

2.3

good

Thyme

2 TBS

4.8

0.84

5

17.3

good

Green Beans

1 cup

43.8

0.81

5

1.9

good

Oregano

2 tsp

5.3

0.74

4

14.0

good

Basil

0.50 cup

4.9

0.67

4

13.7

good

Summer Squash

1 cup

36.0

0.65

4

1.8

good

Fennel

1 cup

27.0

0.64

4

2.4

good

Black Pepper

2 tsp

14.6

0.56

3

3.8

good

Sea Vegetables

1 TBS

10.8

0.56

3

5.2

good

Cloves

2 tsp

11.5

0.50

3

4.3

good

Tomatoes

1 cup

32.4

0.49

3

1.5

good

World’s Healthiest
Foods Rating

Rule

excellent

DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%

very good

DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%

good

DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

Impact of cooking, storage and processing

Iron in animal foods appears to be very resilient to different methods of cooking. Minor changes may occur to the absorbability of iron, with fully cooked meats having slightly more iron in its most absorbable forms. This is probably not terribly important to overall nutrition, however, as the iron from animal foods is already more available on average than that from plant sources.

In contrast, the iron in plant foods is much more likely to be pulled out in the processing or cooking of foods. Whole grains, by way of example, can lose up to three-quarters of their iron content when their outer layers are removed during the production of refined flours. Avoiding this loss of nutrients is one of the reasons we recommend consumption of grains in their whole form—and not only grains but grain flours as well. Unless a bread label states “100% whole grain” (or “100% whole wheat” in the case of one specific grain like wheat), it is best to assume that the grains have been refined and that nutrients have been lost.

In addition, iron can be removed from plant foods by way of the water in which foods are cooked. For instance, boiling spinach for over three minutes in a large pot removes almost 90% of iron from the leaves. To minimize iron loss from cooking, we recommend shorter cooking times and the use of smaller amounts of water..

Cast iron cookware can release relevant amounts of absorbable iron into foods. This amount is likely to be a milligram or two in a meal prepared under most circumstances, but may provide far greater amounts under certain conditions. In particular, more acidic foods appear to pull iron from cookware more efficiently. This cookware-provided iron appears to be absorbable as well, and in some studies, researchers have been able to link health benefits with the use of iron cookware.

Risk of dietary deficiency

There is currently some debate in the research world about how to define iron deficiency. Many researchers believe that iron deficiency is only important when it causes low blood counts. This is indicative of a severe deficiency and will potentially take years of an iron-deficient diet to develop.

Recent research, however, suggests that symptoms related to iron deficiency—specifically fatigue, muscle weakness, and excessive menstrual blood flow—can occur at iron storage levels seen in women with normal blood counts.

The risk of iron deficiency in women is substantial. In fact, according to the World Health Organization, iron deficiency is the most common nutrient-related condition in the world.

In the U.S., the numbers are a little more encouraging, but iron deficiency still affects about 10% of women of childbearing age. Symptomatic iron deficiency is quite rare in men and post-menopausal women.

Young children are the other major at-risk group for iron deficiency, with close to 15% of kids developing deficiency by age 2. These numbers tend to improve until the rapid period of growth in adolescence.

Although some popular sources suggest otherwise, researchers have not consistently found that vegetarian or largely plant-based diets lead to significant increases in the risk of iron deficiency anemias. In fact, at least one research group found that the intake of iron across the US population was higher in people that did not include meat in their diet.

As an example of iron richness in a plant-based diets, consider two of our plant-based recipes: Spicy Healthy Sautéed Tofu and Black Bean Chili. are two of all-plant recipes that provide roughly 50% of the daily requirement for iron.

Other circumstances that might contribute to deficiency

Increased blood loss, including from blood donation, will increase your daily iron needs. Up to 50% of repeat female blood donors, and 20% of males, have evidence for compromised iron status on routine screening tests.

Endurance exercise can increase iron losses by up to 50% each day. This is a commonly reported problem, particularly in younger women. A couple of iron-packed recipes that might be particularly good for training time include Oyster and Clam Chowder and Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard.

Gastrointestinal problems, including malabsorption diseases and low stomach acid production, can impair iron absorption. In people with autoimmune intestinal disease, for instance, the correlation between dietary iron intake and risk of low iron stores is much stronger than in the rest of the population.

Note that in each of these risk groups, dietary iron should still be sufficient to keep stores in a healthy range, as long as you are careful to regularly include iron-rich foods in your daily diet. In fact, adding extra sources of iron in the form of fortified foods or supplements may make gastrointestinal symptoms worse for some people.

Relationship with other nutrients

Consuming vitamin C together with iron-containing meals can increase or optimize iron absorption. In fact, adding 50 milligrams of vitamin C—about the amount found in one-half of a grapefruit—to an iron-rich meal may make it possible to triple the absorption of iron. Put in another way, if vitamin C deficiency is severe, it may be necessary to address this issue before iron stores can be restored to normal. Note that the effect of vitamin C on iron absorption is much stronger on iron from plant foods than on animal foods.

Advanced deficiency of vitamin A can impair the ability to use iron to make red blood cells. For this reason, researchers have been exploring combined vitamin A and iron interventions in many parts of the non-industrialized world. The level of vitamin A deficiency necessary to affect iron nutrition needs to be severe, however, and does not appear to be common in the industrialized world.

Copper is necessary to mobilize iron from storage for use in blood cells and other areas. Because of this, deficiency of copper may play a role in anemia. Legumes like soybeans and lentils are simultaneously high in iron and copper, and as such may be a particularly good choice for keeping a strong supply of both of these at-risk minerals.

Oddly, although in short-term experiments calcium and iron compete for absorption, researchers have been unable to demonstrate that this is a common problem in human nutrition. At least according to one prominent research group, it appears that the body are able to compensate for this issue by increasing iron absorption accordingly. At this time, it does not appear that you need to be careful to eat iron-rich foods away from foods rich in other minerals to enhance or optimize absorption.

Many food constituents can inhibit iron absorption by binding it in the gastrointestinal tract. Prominent examples include phytic acid found in many whole grains and some of the polyphenols found in black tea. In general, consumption of foods like whole grains and black tea does not appear to cause iron-related problems for healthy persons who are not at special medical risk for iron deficiency. But in certain medical situations—for example, iron deficiency anemia or iron storage disease—these interactions might have a significant impact and foods with iron-binding components might need to be avoided Consultation with your healthcare provider if you have any medical concerns in this regard.

Risk of dietary toxicity

For most healthy persons, the checks and balances on iron absorption and excretion appear to keep the body stores in a fairly narrow range. This is a good thing since too much stored iron can help to foster free radical damage to the liver and other organs.

However, relatively new research studies have pointed to a possible connection between some very common health problems—including obesity, insulin resistance, and metabolic syndrome—and imbalances in iron metabolism. Somewhat paradoxically, these health problems appear to simultaneously result in altered aspects of iron status that reflect iron deficiency, and other altered aspects that reflect iron excess. Dysmetabolic iron overload syndrome (DIOS) is the name that has been given to factors related to excess. Based on this recent research, it may make sense for persons diagnosed with the above conditions to consult with their healthcare provider and take a closer look at their iron status for issues related to either deficiency or excess before making a final decision about the place of iron-rich foods in their meal plan.

It’s important to point out that DIOS is not the same as hemochromatosis. Hemochromatosis is a genetic predisposition in which excess iron retention and storage can occur. It is also estimated to affect between 1-6% of all persons in the U.S. For persons diagnosed with hemochromatosis, restriction of dietary iron is a key part of medical treatment..This restriction not only includes foods that are naturally rich in iron, but also foods that have been enriched or fortified with iron during processing. It also typically includes avoidance of cast iron cookware.

One additional non-food note about iron supplements: Iron supplements represent one of the most common poisoning risks in children. If you are taking an iron supplement, make sure and keep it out of the reach of children.

Disease checklist

• Anemia
• Fatigue
• Excessive menstrual flow (menorrhagia)
• Pregnancy / lactation
• Attention deficit hyperactivity disorder

Public health recommendations

In 2000, the Institute of Medicine at the National Academy of Sciences established Dietary Reference Intake (DRI) standards for iron. These DRI standards included Adequate Intake (AI) level for infants up to 6 months old and Recommended Dietary Allowances (RDA) for all other age categories. These standards are as follows:

• 0-6 months: 0.27 mg
• 7-12 months: 11 mg
• 1-3 years: 7 mg
• 4-8 years: 10 mg
• 9-13 years, female: 8 mg
• 9-13 years, male: 8 mg
• 14-18 years, female: 15 mg
• 14-18 years, male: 11 mg
• 19-30 years, male: 8 mg
• 31-50 years, male: 8 mg
• 51-70 years, male: 8 mg
• 70+ years, male: 8 mg
• 19-30 years, female: 18 mg
• 31-50 years, female: 18 mg
• 51-70 years, female: 8 mg
• 70+ years, female: 8 mg
• Pregnant women, 14-50 years: 27 mg
• Lactating women, 14-18 years: 27 mg
• Lactating women, 19-50 years: 9 mg

The Tolerable Upper Intake Limit (UL) for iron is 45 mg per day for all adults. Given that even the most iron-rich foods have less than 5 mg per serving, it would be very difficult to exceed this regularly through diet alone.

There is also a Daily Value (DV) for iron of 18 mg. This is the standard you’ll see reported on food labels, and it is also the standard we adopted at the WHF as our recommended daily amount.

Description

What is iron?

Iron is vital to the health of the human body, and is found in every human cell, primarily linked with protein to form the oxygen-carrying molecule hemoglobin. The human body contains approximately 4 grams of iron.

Dietary iron comes in two forms: heme iron and non-heme iron. Heme iron is found only in animal flesh, as it is derived from the hemoglobin and myoglobin in animal tissues. Non-heme iron is found in plant foods and dairy products.

How it functions

What is the function of iron?

Oxygen distribution

Iron serves as the core of the hemoglobin molecule, which is the oxygen-carrying component of the red blood cell. Red blood cells pick up oxygen from the lungs and distribute the oxygen to tissues throughout the body. The ability of red blood cells to carry oxygen is attributed to the presence of iron in the hemoglobin molecule.

If we lack iron, we will produce less hemoglobin, and therefore supply less oxygen to our tissues. Iron is also an important constituent of another protein called myoglobin. Myoglobin, like hemoglobin, is an oxygen-carrying molecule, which distributes oxygen to muscles cells, especially to skeletal muscles and to the heart.

Energy production

Iron also plays a vital role in the production of energy as a constituent of several enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It is also involved in the production of carnitine, a nonessential amino acid important for the proper utilization of fat. The function of the immune system is also dependent on sufficient iron.

Deficiency symptoms

What are deficiency symptoms of iron?

Although the human body conserves iron very well by reusing iron from old red blood cells to make hemoglobin for new red blood cells, iron deficiency is one of the most common nutrient deficiencies in the United States and around the world. Poor iron status may be caused by inadequate dietary intake, poor absorption, parasitic infection, and/or medical conditions that cause internal bleeding.

People who donate blood regularly, women with excessive menstrual bleeding, those who use medications (for example, antacids) that interfere with the absorption of iron, and pregnant and lactating women may be at risk for iron deficiency. In addition, the elderly, vegetarians, and children often have inadequate intake of this mineral.

Iron deficiency causes microcytic and hypochromic anemia, a condition characterized by underdeveloped red blood cells that lack hemoglobin, thereby reducing the oxygen carrying capacity of red blood cells. But even before iron deficiency anemia develops, people with poor iron status may experience a variety of symptoms including fatigue, weakness, loss of stamina, decreased ability to concentrate, increased susceptibility to infections, hair loss, dizziness, headaches, brittle nails, apathy, and depression.

Individuals with poor iron intake may also demonstrate an unusual eating behavior called pica, in which they eat unsuitable and/or inedible materials such as dirt, clay, laundry starch, charcoal, and/or lead paint chips. In children, iron deficiency is associated with learning disabilities and a lower IQ.

Toxicity symptoms

What are toxicity syptoms for iron?

Iron poisoning, caused by acute ingestion of large quantities of iron-containing supplements, causes nausea, vomiting, damage to the lining of the intestinal tract, shock, and liver failure, and is a leading cause of death among children.

Chronic iron overload, or excessive iron storage, can cause a variety of symptoms including loss of appetite, fatigue, weight loss, headaches, bronze or gray hue to the skin, dizziness, nausea, and shortness of breath. It is generally believed that chronic iron toxicity occurs only in people who require regular blood transfusions, take iron supplements, or in those with a genetic iron storage disorder called hemachromatosis. With hemochromatosis, iron is deposited in tissues throughout the body, most notably the liver, pancreas, and heart, potentially causing cirrhosis, diabetes, or cardiac insufficiency.

Although iron overload is not likely to develop from food sources alone, men, because they do not experience iron losses, may be at greater risk for the problems associated with excessive iron. In recent years, excess iron intake and storage, especially in men, has been implicated as a cause of heart disease and cancer. In addition, iron has been found in increased levels in the joints of people with rheumatoid arthritis.

Factors that affect function

What factors might contribute to a deficiency of iron?

Iron absorption is increased when there is an increased physiological need for iron, as occurs in children during rapid growth periods and during pregnancy and lactation.

Iron absorption is decreased in people with low stomach acid (hypochlorhydria), a condition that is common in the elderly and those who use antacids frequently. In addition, iron absorption can be decreased by caffeine and by tannins found in coffee and tea. Recent research on tea, however, has repeatedly shown that individuals with healthy iron status need not worry about the impact of tea tannins on their iron absorption. These same studies advise individuals who are iron deficient, however, to wait at least one hour after a meal before drinking green or black tea. Phosphates found in carbonated soft drinks can also decrease iron absorption.

Phytates, found in whole grains, and oxalates, found in spinach and chocolate, may also decrease iron absorption by forming complexes with the mineral that cannot be absorbed through the digestive tract.

Nutrient interactions

How do other nutrients interact with iron?

The most advantageous nutrient for helping you increase your absorption of plant-food iron is vitamin C. A meal that contains about 25 milligrams of vitamin C may as much as double your absorption of plant food iron from that meal. Copper is another key nutrient for supporting your iron metabolism. In this case, it is transport of iron around the body that relies in many ways on the presence of copper. So important is this relationship that iron-deficiency anemia may sometimes reflect the more basic underlying problem of copper deficiency. Vitamin A may also help improve iron status, and perhaps because of their relationship to stomach acidity levels, so might amino acids and organic acids (like citric acid or malic acid). There might also be better absorption of some plant iron from a meal when animal foods containing heme iron (the primary form of iron in animals) are present.

Research is less clear on the relationship between iron and calcium, although most studies show problems with iron absorption when too much calcium is present. Since too much calcium in this case usually means 300 milligrams or more, this iron-calcium interaction is not likely to cause practical problems in most food situations. But it might come into play if a person had high iron requirements and was drinking a full glass of cow’s milk (containing about 300 milligrams of calcium) along with an iron-rich meal. In this kind of circumstance, it might make sense to cut meal-time consumption of the milk in half and hold the other half for a between-meal snack. The ability of calcium to block iron absorption has led some researchers to recommend that individuals with high iron requirements avoid taking calcium supplements alongside of meals. Other nutrients that can lower absorption of plant iron include phytic acid (found in grains and legumes), certain plant food polyphenols (like tannins), and soy proteins. However, we are still able to absorb helpful amounts of iron from plant foods that contain any or several of these nutrients, and foods like whole wheat, whole grain rice, soybeans or other legumes are still very much worth including in the diet, even when iron absorption from these foods is moderate to low.

Health conditions

What health conditions require special emphasis on iron?

Iron may play a role in the prevention and/or treatment of the following medical conditions:

• Alcoholism
• Attention deficit disorder
• Colitis
• Diabetes
• Excessive menstrual blood loss
• Iron deficiency anemia
• Leukemia
• Parasitic infections
• Restless leg syndrome
• Stomach ulcers
• Tuberculosis

Food sources

What foods provide iron?

Excellent food sources of iron include asparagus, chard, spinach, thyme, turmeric and cumin seeds.

Very good sources of iron include romaine lettuce, blackstrap molasses, tofu, mustard greens, collard greens, turnip greens, leeks, oregano, and black pepper.

Good sources of iron include lentils, Brussel sprouts, venison, garbanzo beans, broccoli, kale, and scallops.

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28. Thompson KJ, Shoham S, Connor JR. Iron and neurodegenerative disorders. Brain Res Bull 2001 May 15;55(2):155-64. 2001. PMID:15650.
29. Arezzini B, Lunghi B, Lungarella G et al. Iron overload enhances the development of experimental liver cirrhosis in mice. Int J Biochem Cell Biol 2003 Apr;35(4):486-95 2003. https://doi.org/10.1016/s1357-2725(02)00298-4
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31. Chiueh CC. Iron overload, oxidative stress, and axonal dystrophy in brain disorders. Pediatr Neurol 2001 Aug;25(2):138-47 2001. PMID:15600. https://doi.org/10.1016/0005-2744(77)90263-7
32. Emerit J, Beaumont C, Trivin F. Iron metabolism, free radicals, and oxidative injury. Biomed Pharmacother 2001 Jul;55(6):333-9 2001. PMID:15640.
33. Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
34. Hallberg L. Perspectives on nutritional iron deficiency. Annu Rev Nutr 2001;21:1-21 2001. PMID:15670. https://doi.org/10.1016/0301-4622(77)87007-5
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36. Leung AK, Chan KW. Iron deficiency anemia. Adv Pediatr 2001;48:385-408 2001. PMID:15630. https://doi.org/10.1016/s0300-9084(77)80095-3
37. Lieu PT, Heiskala M, Peterson PA, Yang Y. The roles of iron in health and disease. Mol Aspects Med 2001 Feb-2001 Apr 30;22(1-2):1-87 2001. PMID:15690. https://doi.org/10.1007/BF01686087
38. Lininger SW, et al. A-Z guide to drug-herb-vitamin interactions. Prima Health, Rocklin, CA, 2000 2000.
39. Rouault TA. Systemic iron metabolism: a review and implications for brain iron metabolism. Pediatr Neurol 2001 Aug;25(2):130-7 2001. PMID:15610. https://doi.org/10.1016/0005-2744(77)90284-4
40. Roy CN, Andrews NC. Recent advances in disorders of iron metabolism: mutations, mechanisms and modifiers. Hum Mol Genet 2001 Oct 1;10(20):2181-6 2001. PMID:15590. https://doi.org/10.1021/bi00628a023
41. Thompson KJ, Shoham S, Connor JR. Iron and neurodegenerative disorders. Brain Res Bull 2001 May 15;55(2):155-64 2001. PMID:15650.