Iron Deficiency

Are you at risk of developing iron deficiency? If you answer yes to any of the following questions, you are at risk of developing iron deficiency.

Are you a vegetarian, or on a diet low in animal protein? The iron found in beans, vegetables and grains is not absorbed as easily by the body as the iron found in meat. If you are on a diet like this you should make sure you're getting enough vitamin C to enhance the absorption of the iron.

Have you lost blood recently? Gastrointestinal bleeding may occur with such conditions, as ulcers, certain cancers, colitis and bleeding can also occur with some anti inflammatory drugs and aspirin.

Are you menstruating? Women who have not reached menopause require more iron daily than men or older women. It has been estimated that the average woman loses 15 to 30 milligrams of iron each month. The numbers increase significantly for women whose menstrual cycles last longer and are very heavy.

In addition to the risk factors above, iron deficiency can be caused by poor absorption of iron in foods. Coffee, tea, and soy protein can all interfere with iron absorption. Taking antacids frequently can change the pH of the intestines and also impair irons availability.


Signs of Iron Deficiency

Severe iron deficiency means that the red blood cells are smaller than normal and because the hemoglobin content is reduced, the body's tissues become oxygen starved producing a diverse group of symptoms.


ADULTS - Tire easily, headaches, shortness of breath, decreased appetite and irritable. Severe cases can result in a heart attack or stroke because the organs oxygen needs are not met.


CHILDREN - Babies and children who have iron deficiency are usually pale, fatigued, irritable and have short attention spans.


Food Sources


There are 2 types of iron; Heme iron - no not like the Heme motor in your truck. But Heme iron is easily absorbed into the body giving you energy. It's found in meats, liver, chicken and fish.


The other type is Nonheme iron which is found in plant foods such as, dried fruits, legumes and whole grains. As mentioned above if you are a diet of mainly nonheme iron you should take vitamin C.


Poultry and fish are great iron rich foods because unlike red meat and liver they are not high in saturated fats and cholesterol. Other excellent food sources include dark green leafy vegetables, peas, prunes, raisins and eggs.


When it comes to getting the recommended daily allowance post menopausal women and men should only take 10 milligrams of iron a day, women who have not reached menopause should take 15 - 20 milligrams. It is possible to get the recommended amount from diet alone, but unfortunately most people never do.


Though iron is important never over load on iron, to much can buildup in the tissues of organs and damage bone marrow. If you know you're not eating what you should 1 good multi a day should provide you with all you need.