Iron is continually pumped through the bloodstream. Our bodies use iron for hemoglobin production, hemoglobin is part of a red blood cell that transports oxygen and carbon dioxide. Oxygen is picked up in the lungs, transported throughout the body, and dropped off into various tissues, and then carbon dioxide is transported from the tissues back to the lungs where it is expelled.
Iron Deficiency
Symptoms of iron deficiency are only seen when the deficiency has progressed to iron deficiency anemia. Deficiency means less normal red blood cells circulating throughout the body which means less oxygen deposit. In the United States, the leading cause of anemia is iron deficiency.
Symptoms
Headache
Dizziness
Weakness
Fatigue
Pale skin and fingernails
Sources of Iron
Oysters
Chicken
Turkey
Lean beef
** Animal sources of iron are absorbed easier than iron from plants**
It is important for vegetarians to add vitamin C to their diet because it helps with iron absorption. Good plant-based sources of iron are:
Whole-grain and enriched breads
Cashews
Baked potatoes
Tofu
Dark leafy green vegetables I.e., spinach
Beans and lentils
Fortified breakfast cereals
High-Risk Populations
Women Who Are Pregnant: Higher blood volume needs more iron to get oxygen to the baby and growing reproductive organs. Talk with a doctor or registered dietitian before taking an iron supplement.
Young Children: In the first six months, babies have iron stores adequate for their needs. After six months, iron needs increase, and iron-fortified formula, pureed meats, and iron-fortified cereals help meet iron needs. Although people think it is vital for young children to drink lots of cow's milk, it is a poor source of iron. Too much milk can crowd other foods and children can develop “milk anemia.” According to the American Academy of Pediatrics, children should not drink cow's milk until after one year, and no more than two cups a day after.
Women of Childbearing Age: Heavy menstrual periods may cause iron deficiency.
How to Prevent Iron Deficiency
Eat a balanced diet with a good source of iron. Vegetarian sources of iron should be combined with vitamin C in the same meal for maximum absorption: fortified cereal and berries, spinach with lemon juice, or bell pepper-bean salad.
If treatment is needed for iron deficiency, changes in diet can be made or supplements can be added but not before consulting a healthcare provider who will assess iron status.
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