If the body does not produce enough iron, it must be obtained from food. Iron main task is making hemoglobin, which carries the oxygen all tissues need to survive.
What Causes Iron Deficiency?
- Childhood and adolescence, when growth is very fast
- Pregnancy
- People of low socio-economic status
- Vegetarians
- Menstruation
- Conditions where iron absorption is impaired: long diarrhea, chronic infections, digestive disorders
Symptoms of Iron Deficiency
Symptoms may not appear immediately, as the iron stores empty slowly:
- Fatigue and weakness
- Pallor of the face and skin
- Getting tired quickly
- Rapid heartbeat
- Dizziness
- Irritability
- Decreased appetite
- Cold hands and feet in winter
Sources of Iron
Iron from animal sources (about 25% absorption) is absorbed more easily than from plant sources (about 5%). In animal foods, the darker the meat, the higher the iron; dark turkey meat has more iron than chicken.
- Red meat
- Turkey
- Eggs
- Dried fruits (raisins, prunes, dried figs, dates, dried apricots)
- Dried legumes (white beans, lentils, chickpeas, broad beans, kidney beans)
- Molasses, tahini
- Oilseeds (hazelnuts, walnuts, almonds)
- Fortified cereals
- Green leafy vegetables (arugula, spinach, chard, parsley, mint, broccoli, dill)
Nutrition Tips for Iron Deficiency
Eat iron-containing foods together with vitamin C, which helps the body use iron better. So pair vitamin-C fruits and vegetables (rosehip, kiwi, citrus, strawberry, broccoli, tomato, leafy greens, pepper, melon) with iron-rich foods. For example: 4 meatballs = 3.6 mg of iron (a lemony salad boosts absorption); 1 large egg yolk = 0.7 mg (add tomato, cucumber, pepper, parsley); 1 portion of legumes (60 g) = 4.2 mg (with broccoli or spinach); nuts (about 10 g) = 0.3 mg (with kiwi or strawberry).
If your levels are very low, your doctor may recommend an iron supplement; these can cause constipation, so do not neglect fiber. Tea/coffee with iron sources can block absorption, but vitamin C prevents this.
Daily Iron Requirement
Men 10 mg, women 18 mg, pregnancy 27 mg, breastfeeding 18 mg, adolescence 15 mg.