Let’s show you some Foods that can Fight Iron Deficiency
Symptoms occur when the iron deficiency has progressed to anemia, a condition in which the body iron stores are low that not enough healthy red blood cells can be made to carry oxygen efficiently.
When the body does not absorb its needed amount of iron, however, it becomes iron deficient.
Additionally, your body pumps the iron continuously through the bloodstream every day. Iron is needed to make hemoglobin, a part of the red blood cells which act as a taxicab for oxygen and carbon dioxide.
Moreso, it picks up oxygen in the lungs, drives it through the bloodstream, and drops it off in tissues, including the skin and muscles. Then, it picks up carbon dioxide and drives it back to the lungs, where it’s exhaled.
Symptoms of Iron Deficiency
- Pale skin and fingernails
- Weakness
- Headache
- Dizziness
- Glossitis (inflamed tongue)
- Fatigue
Sources of Iron
The body incorporates two to three times more iron from animal sources than from plants. Some of the best animal sources of iron are:
- Lean beef
- Oysters
- Chicken
- Turkey
Additionally, you consume less of the iron in plants, and adding a source of vitamin C to vegetarian sources of iron will enhance absorption.
Some of the best plant sources of iron are:
- Tofu
- Baked potatoes
- Cashews
- Beans and lentils
- Dark green leafy vegetables such as spinach
- Whole-grain and enriched bread
- Fortified breakfast cereals
How to Prevent Iron Deficiency
Though it is good to incorporate healthy diets, such as diets that are good sources of iron to avoid deficiencies, combine vegetarian sources of iron with vitamin C in the same meal.
For instance, a bell pepper-bean salad, spinach with lemon juice, or fortified cereal and berries.
If treatment for iron deficiency is needed, a healthcare provider will assess the iron status and determine the exact form of treatment that may include diet changes or taking supplements.
High-Risk Populations
The following populations are at a higher risk for developing iron deficiency.
- Women Who Are Pregnant: Increased blood volume requires more iron to drive oxygen to the baby and growing reproductive organs. Consult your doctor or registered dietitian nutritionist before taking an iron supplement.
- Young Children: Babies store enough iron for the first six months of life. After six months, their iron needs increase. Breast milk and iron-fortified infant formula can supply the amount of iron not met by solids. Cow’s milk is a poor source of iron. When children drink too much milk, they crowd out other foods and may develop “milk anemia.” The American Academy of Pediatrics recommends no cow’s milk until after one year, at which point it should be limited to no more than 4 cups per day.
- Adolescent Girls: Their often inconsistent or restricted diets combined with rapid growth put adolescent girls at risk.
- Women of Childbearing Age: Women with weighty menstrual periods may develop iron deficiency.
