Iron is essential to transporting oxygen from the lungs throughout the body as well as taking carbon dioxide out of the body via red blood cells. Iron deficiency is the most common nutritional deficiency in the US. However, symptoms only show up if the deficiency has reached the point of iron deficiency anemia. Anemia is a condition in which there is not enough iron available for the body to make enough normal red blood cells to efficiently transport oxygen. Some symptoms of iron deficiency anemia include: fatigue, pale skin and nails, weakness, dizziness, headache, and inflamed tongue. Iron can be consumed through both plant and animal sources, but we absorb two to three times more iron from animal sources. Some excellent sources of iron include: lean beef, turkey, fish, beans, dark leafy vegetables, and whole-grain breads.
Pregnant or breastfeeding women, young children, adolescent girls, and women of childbearing years are at a greater risk for developing an iron deficiency. To prevent a developing iron deficiency, focus on consuming a balanced diet inclusive of the aforementioned sources of iron. Another method to increase iron absorption, especially if on a vegetarian diet, is to combine plant sources of iron with a source of vitamin C, such as berries or lemon juice. It is not recommended to add an iron supplement without first consulting a doctor or registered dietitian nutritionist!
Find this information and more at: http://www.eatright.org/resource/health/wellness/preventing-illness/iron-deficiency
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