If you are feeling tired, run down and seem to be picking up every bug that is floating around, iron deficiency could be the cause. An adequate supply of iron is essential in providing energy for daily life.

Why do we need Iron?

Our bodies need iron to make haemoglobin which is what makes our blood red. It is an essential part of the blood that carries oxygen around the body. Haemoglobin is carried in the bone marrow where blood cells are produced, combining with proteins. Superfluous iron can be stored in the liver for later use. If you are not taking in enough iron on a daily basis your body’s stores will be gradually used up.

An iron deficiency may produce subtle symptoms in the beginning but can lead to anaemia, a condition associated with a shortage of red blood cells. Pale skin, fatigue, irritability, generalised weakness, shortness of breath, pins and needles, and reduced immunity are all common symptoms.

What causes an iron deficiency?

The causes are varied but may include poor diet, unusual blood loss due to heavy periods, regular nose bleeds, or gastrointestinal issues caused by ulcers or cancers. There may be an increased requirement in iron intake also, by some individuals, such as pregnant women who required 50% more than a woman who is not pregnant. Other people at risk of iron deficiency may be children and adolescents experiencing growth spurts, athletes sweating during heavy exercise and people suffering from some disorders which prevent the body absorbing iron from food such as coeliac disease.

What can I do to ensure I get enough iron in my diet?

Quite often an iron deficiency can be simply corrected by adjustments to our diet. It is important to know, however, that iron found in flesh foods such as red meat, chicken and fish is much more easily absorbed by the body that iron sourced from plant type foods such as whole grains, eggs, legumes and some vegetables. The uptake of iron from these foods can be increased as much as three times by combining with vitamin C rich foods such as tomatoes, capsicum and broccoli, or fruits including oranges, kiwi fruit and berries.

Including the traditional two fruits, five vegetables in your nutritional intake will normally provide enough Vitamin C to boost iron absorption from plant foods for non-meat eaters.

Lovers of coffee and tea along with people taking calcium supplements may be hindering their body’s ability to process iron efficiently if these are being combined with normal meals. It is preferable to avoid drinking coffee and tea with a meal as well as taking calcium supplements at the same time as eating iron rich foods.

The following are good sources of iron and should be included in your regular dietary requirements: Red meat, tuna and other oily fish; pulses like red kidney beans, black beans, soybeans and pinto beans; tofu, eggs; wholegrain breads and fortified cereals; green leafy vegetables much as spinach and kale; dried fruit including raisins, apricots and peaches.

Should I take a supplement?

Iron supplements should only be taken with the advice of a medical practitioner as symptoms of iron deficiency may also be linked to other conditions. People diagnosed with an iron deficiency and pregnant women are the most likely to benefit from taking a supplement. A low iron level is easily detected by a simple blood test.

Taking iron as a supplement should be in strict accordance with directions from your medical practitioner and kept out of the reach of children, as with any other type of medication. Large doses of iron can be dangerous with potential to cause constipation, nausea, stomach pain and heartburn. Overdosing may be fatal especially in children.

Have you experienced an iron deficiency and if so, how did you resolve it?

SOURCES Better Health Channel, Body and Soul

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