The main purpose of iron is to make hemoglobin, which carries oxygen and removes carbon dioxide from the body. When iron stores become too low, not enough normal red blood cells can be made to carry oxygen efficiently, and iron deficiency anemia can develop. Iron deficiency is one of the most common nutritional deficiencies in the United States. Symptoms of iron deficiency include: fatigue, weakness, dizziness, and headache. Some groups of people, such as pregnant women, young children, adolescent girls, and women of childbearing age, are at a higher risk of iron deficiency.
How can iron deficiency be prevented? Eating a balanced diet that includes iron-rich foods can be beneficial. Sources of iron can come from animals or plants; however, animal sources of iron are more readily absorbed than plant sources. The body absorbs two to three times more iron from animal products than plants. Animal sources of iron include: lean beef, oysters, chicken, and turkey. Plant sources of iron include: beans, lentils, potatoes, and spinach. If you are consuming vegetarian sources of iron, combine them with vitamin C to increase absorption. For example, have a bean salad with bell peppers or spinach with lemon juice. Overall, if you think you have iron deficiency, talk to your healthcare provider to assess your iron status.
Source: https://www.eatright.org/health/wellness/preventing-illness/iron-deficiency
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