Injury, hemorrhage and illness can cause iron deficiency, as can poor dietary intake of the mineral. The side effects of being iron deficient may vary from person to person. Consult your physician if you have any concerns about your iron level or intake.
Iron Sources
Many of the foods you already eat contain iron. Food manufacturers have hidden dietary iron in fortified cereals. Produce high in iron includes blueberries, spinach, broccoli and potato skins. Dairy foods, including cheddar cheese and 2-percent milk, also provide iron. Additional sources include oysters, beef liver, refried beans, lean ground beef and chicken breast. If your iron levels are low, your health care provider may suggest iron supplements. You can purchase many dietary supplements, including iron, over the counter.
Developmental Problems
According the the American Psychological Association, iron deficiency is the most common nutritional problem in humans. Having deficient iron levels can cause irreversible developmental problems in children. The American Psychological Association lists several studies that suggest that iron is critical in early brain development and that deficiency can have a permanent impact. One study, conducted by M. Youdim in 2001, shows a connection between iron deficiency and permanent brain dysfunction.
Anemia
Oxygen binds with iron in the blood to form red blood cells, according to "Krause's Food and Nutrition Therapy." When iron levels are deficient, the body has a lower-than-normal supply of red blood cells, or anemia. Symptoms of iron-deficiency anemia include fatigue, headaches, insomnia and loss of appetite. Those most at risk include infants under two years of age and women of childbearing age. For these high-risk groups, a diet rich in iron and additional iron supplements may be necessary.
Immune System
Iron deficiency compromises the immune system. White blood cells, which attack bacteria and other invaders in the body, utilize iron. Low iron levels do not support these cells properly, and leave the body open to illness.
Groups at Risk
"Krause's Food & Nutrition Therapy" describes the groups for whom iron levels are of increased importance as infants under two years of age, menstruating adolescent females, female athletes (especially those participating in endurance sports), pregnant women and the elderly. As of 2009, the Recommended Dietary Allowances of the Institute of Medicine of the National Academy of Sciences include a daily iron intake for infants of 7 to 11 mg; older children and adolescents, 8 to 15 mg; adults, 8 to 18 mg; pregnant women, 27 mg; and lactating women, an additional 9 to 10 mg above their daily recommendation.
References
- "American Psychological Association": Vitamins, Minerals and Mood
- "Integrating Therapeutic and Complementary Nutrition" Mary J. Marian, Pamela Williams-Mullen, and Jennifer Muir Bowers; 2007
- "Krause's Food & Nutrition Therapy"; L. Kathleen Mahan and Sylvia Escott-Stump 2008
- National Institutes of Health Office of Dietary Supplements: Fact Sheet: Iron
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