Iron is an essential mineral. "The major reason we need it is that it helps to transport oxygen throughout the body." Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Hemoglobin represents about two-thirds of the body’s iron. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency anemia.
IRON DEFICIENCY IS COMMON
Iron deficiency is a common health problem. High-risk groups include menstruating women, pregnant and lactating women, babies and toddlers, teenage girls and female athletes. Without intervention, a person whose dietary intake of iron is inadequate to meet their body’s needs will eventually deplete their iron stores and develop iron deficiency anaemia. It is important that you see your doctor if you suspect you may be iron deficient.
SYMPTOMS OF IRON DEFICIENCY
For me, being low in iron meant that I was “bone tired” – the type of fatigue you can no longer work through. My hair started falling out in unhealthy rates, my energy level started slowing down because of the lack of iron, and I started to wonder if I was dying (No joke, it felt that bad). However, not everyone feels that badly, as symptoms can be mild. Here are some symptoms:
- Extreme fatigue
- Feel short of breath
- Have a fast heartbeat
- Have cold hands and feet
- Crave strange substances such as dirt or clay
- Have brittle and spoon shaped nails or hair loss
- Sores at the corner of the mouth
- A sore tongue
- Severe iron deficiency can cause difficulty in swallowing
CAUSES OF IRON DEFICIENCY
Some of the common causes of iron deficiency in adults include:
- Inadequate dietary intake – there are two types of dietary iron, haem iron (found in animal tissue) and non-haem iron. The body absorbs haem iron much more easily than non-haem iron. There are many reasons why the dietary intake of iron could be inadequate, including a poorly balanced vegetarian diet, chronic fad dieting or limited access to a wide range of fresh foods – for example, as a result of living in remote areas or having a low income.
- Blood loss – iron deficiency easily occurs in situations of chronic blood loss. Common causes include heavy menstrual periods, regular blood donation, regular nosebleeds, chronic disorders that involve bleeding (such as peptic ulcers, polyps or cancers in the large intestine) and certain medications, particularly aspirin.
- Increased need – the adolescent growth spurt, pregnancy and breastfeeding are situations when the body requires more iron. If this increased need isn’t met, a deficiency can quickly occur.
- Exercise – athletes are prone to iron deficiency because regular exercise increases the body’s need for iron in a number of ways. For example, hard training promotes red blood cell production, while iron is lost through sweating.
- Inability to absorb iron – healthy adults absorb about 10 to 15% of dietary iron, but some people’s bodies are unable to absorb or use iron from food.
SOURCES OF IRON
- Wholegrain cereals, meat, poultry and fish are good sources of dietary iron.
- Liver is an especially rich source of iron, but pregnant women should avoid this source because of its high content of vitamin A.
- Choose iron-fortified breakfast cereals and breads.
- Vegetarians who exclude all animal tissue from their diet may need almost twice as much dietary iron each day as non-vegetarians. Sources include dark green leafy vegetables, such as broccoli, prunes, dried apricots, raisins, nuts, seeds, dried beans and peas, and iron-fortified cereals, breads and pastas.
- Vitamin C increases iron absorption, so eat more brightly colored fruits and vegetables.
IRON ABSORPTION
Iron absorption by the body can be affected by the amount and type of iron consumed (haem and non haem iron). Dietary factors can enhance or inhibit iron absorption, for example, vitamin C can enhance absorption of iron while tea can interfere with absorption.
A person’s need for iron also affects the body’s absorption ability. When the body is low in iron, it absorbs a higher percentage of iron from food. Absorption of iron from food is about 18% from a typical western diet (including animal foods) and about 10% from a vegetarian diet.
HOW TO MAXIMIZE IRON ABSORPTION
- Cut back on the amount of tea and coffee you drink, especially around mealtimes, since the tannins in tea and coffee bind to the iron and interfere with absorption.
- You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods. Vitamin C in citrus juices, like orange juice, helps your body to better absorb dietary iron. Vitamin C is also found in:
- Using iron cookware transfers some of the iron into your food.
- The best source of iron is heme iron, which comes from animal-based foods including red meat, poultry, and seafood. While tofu, legumes, and spinach do contain iron, plant-based (or non-heme) iron isn’t as readily absorbed as iron from meat.
- Your body can absorb more iron when its consumed in several smaller doses rather than one large one.
- Don’t take iron supplements at the same time as calcium supplements, if you take both. Calcium may interfere with iron absorption.
THINGS TO REMEMBER
- Common causes of iron deficiency in adults include inadequate dietary intake, chronic blood loss, times of increased need such as pregnancy, and vigorous exercise. For some people, an inability to absorb iron may be the cause.
- Treatment for iron deficiency anaemia includes adding iron-rich foods to the diet and may also mean taking iron supplements for up to 12 months under medical supervision.
- Unnecessary iron supplementation can interfere with your body’s absorption of other minerals, including zinc and copper. Don’t take iron supplements unless advised by your doctor.
- Note that most iron supplements have some side effects such as constipation, nausea, and upset stomach. Taking them after dinner and before bed.
THANK YOU!
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