Iron

An Essential Nutrient and the Diseases Caused by Its Deficiency

Iron is a crucial mineral that plays a vital role in various bodily functions, including oxygen transport, energy production, and DNA synthesis. It is an essential component of hemoglobin, a protein found in red blood cells that carries oxygen from the lungs to the body’s tissues. Without adequate iron, the body cannot produce enough hemoglobin, leading to a condition called iron deficiency anemia.

SOURCES OF IRON

Iron is naturally found in a variety of foods, both plant-based and animal-based. Some of the richest sources of iron include:

RED MEAT

Beef, lamb, pork, and organ meats like liver are excellent sources of heme iron, which is more readily absorbed by the body than non-heme iron from plant sources.

POULTRY AND FISH

Chicken, turkey, and fish, particularly sardines and tuna, provide a good amount of both heme and non-heme iron.

LEGUMES AND BEANS

Beans, lentils, and peas are rich in non-heme iron and fiber, which can help slow down iron absorption and prevent blood sugar spikes.

FORTIFIED FOODS

Many breakfast cereals, grains, and infant formulas are fortified with iron to help meet daily requirements.

Recommended Daily Intake of Iron

The recommended daily intake (RDI) of iron varies depending on age, gender, and other factors. For adult men, the RDI is 8 milligrams (mg) per day, while for adult women, it is 18 mg per day. Pregnant women and women of childbearing age require even higher amounts of iron, around 27 mg per day, to support the growth and development of the baby.

Symptoms of Iron Deficiency Anemia

Iron deficiency anemia can develop gradually, and the symptoms may be subtle at first. As iron levels decline, the following symptoms may become more pronounced:

FATIGUE AND WEAKNESS

PALE SKIN

SHORTNESS OF BREATH

DIZZINESS OR LIGHTHEADACHE

HEADACHE

COLD HANDS AND FEETS

BRITTLE NAILS

RESTLESS LEGS SYNDROME

ICE

(craving for non-food substances like ice, dirt, or paper)

IRON DEFICIENCY

In severe cases, iron deficiency anemia can lead to complications such as heart problems, impaired cognitive function, and increased susceptibility to infections.

CAUSES OF IRON DEFICIENCY ANEMIA

Several factors can contribute to iron deficiency anemia, including:

Diagnosis and Treatment of Iron Deficiency Anemia

If you suspect you may have iron deficiency anemia, your doctor will conduct a physical examination and review your medical history. They may also order blood tests to measure your hemoglobin and iron levels. Treatment for iron deficiency anemia typically involves iron supplementation, either in the form of oral iron supplements or intravenous iron therapy for severe cases. Dietary changes, such as increasing intake of iron-rich foods, are also recommended.

Preventing Iron Deficiency Anemia

Maintaining adequate iron levels is crucial for overall health and well-being. Here are some tips to prevent iron deficiency anemia:

Consume iron-rich foods: Include a variety of iron-rich foods in your diet, including red meat, poultry, fish, legumes, beans, fortified foods, and leafy green vegetables.
Enhance iron absorption: Pair iron-rich foods with vitamin C-rich foods, such as citrus fruits, bell peppers, and broccoli, as vitamin C helps improve iron absorption.
Limit inhibitors of iron absorption: Avoid consuming excessive amounts of coffee, tea, and calcium-rich foods, as these can interfere with iron absorption.
Consult your doctor: If you have concerns about your iron levels or have risk factors for iron deficiency anemia, talk to your doctor for personalized advice and recommendations.