25/11/2018
Tomorrow is annual Iron Deficiency Awareness Day - with a third of the global population affected, learn more about the symptoms and side-effects of iron deficiency below and via the awareness link:
https://irondeficiencyday.com
Iron
Iron is an essential mineral for blood production. Approximately 70% of the iron in the body is found in haemoglobin, the red blood cells of blood, and myoglobin, the form of haemoglobin found in muscle tissue. Haemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues. Myoglobin accepts, stores, transports and releases oxygen in muscle tissue. In summary, good iron levels can support oxygen transportation, the immune system and cellular energy.
Symptoms of iron deficiency include:
- anaemia
- brittle hair
- difficulty swallowing
- digestive disturbances
- dizziness
- fatigue
- fragile bones
- hair loss
- inflammation of the tissues of the mouth
- nails that have ridges running lengthways
- nervousness
- obesity
- pallor
- slow mental reactions
Iron deficiency is usually due to insufficient intake, however other factors include:
- intestinal bleeding
- poor digestion
- long-term illness
- ulcers
- prolonged use of antacids
- excessive coffee or tea consumption
- menstruating women
- strenuous exercise
- heavy perspiration
- strict vegetarians
- a diet high in phosphorus (major sources: cheese, milk, meats, whole grains, legumes, nuts; soft drinks have a different form of phosphorus, with research indicating it may draw calcium out of the bones)
Excessive iron intake can also cause problems, as it is stored in the body. Too much iron in the tissues and organs leads to the production of free radicals and increases the need for vitamin E.
Good food sources of iron include:
- liver, red meat, shellfish, egg yolks
- legumes (lentils, beans, chickpeas), dark leafy greens (spinach, swiss chard), dried fruit (prunes, apricots)
If you struggle to increase your iron levels through food you can use supplements, however, should you be on iron supplements for medical purposes, do not take during an infection, as bacteria require iron for growth. Vitamin C can increase the absorption rate of Iron by as much as 30%, so aim to include foods rich in this nutrient if you are iron deficient.
