Iron is an essential mineral the body needs to keep one’s blood healthy. It is a major component of hemoglobin which is a protein in your red blood cells that carries oxygen from your lungs to the tissues of your body. Without this oxygen delivery, the body cannot function properly. Other roles of iron in the body include physical growth, neurological (brain, spine, and nerve) development, cell functioning, and hormone production.
When you do not consume enough iron in your diet, this can lead to iron deficiency, the most common nutritional deficiency around the world. This deficiency can lead to a condition known as iron-deficiency anemia. Anemia occurs when the body does not have enough healthy red blood cells or hemoglobin to deliver oxygen throughout the body. When you have anemia, your body does not get enough oxygenated blood which can make you feel tired or weak. Other symptoms are listed below:
- Pale skin
- Chest pain
- Rapid heartbeat
- Shortness of breath
- Cold hands and feet
- Dizziness or lightheadedness
When left untreated, iron-deficiency anemia can lead to severe complications. Specifically, heart problems such as an enlarged heart or heart failure may occur. For pregnant women, they may have premature or low birth weight babies. Finally, children may experience delayed growth and development.
Some populations are at particularly high risk for iron-deficiency anemia. For example, high-risk groups include children, women who are menstruating or pregnant, vegetarians, and endurance athletes. If you fall into any of these categories, be sure to consume plenty of iron in your diet and talk to your doctor if you are experiencing any symptoms.
The best way to prevent iron-deficiency anemia is to eat adequate iron. There are two types of iron: heme and non-heme iron. Heme iron is most easily absorbed by our bodies and is found in meat, poultry, and seafood. These foods are the most iron-rich options. While non-heme iron is less readily absorbed by the body, it can be found in fortified grains, nuts, seeds, and legumes.
Something else to be aware of is the fact that vitamin C enhances iron (especially non-heme) absorption in the body. In other words, eating vitamin C foods will allow the body to better use iron that has been consumed. Therefore, pairing foods rich in vitamin C with those rich in iron may be beneficial in preventing iron-deficiency anemia. Foods high in vitamin C include oranges, strawberries, and peppers, for example.
Try some of these iron-rich recipes!
Sweet and Sticky Tofu with Bok Choy
Written by:
Emily Collins
Dietetic Intern