Iron-Deficient Diet Plans

Iron deficiency occurs when the body depletes its iron stores. Early symptoms of iron deficiency such as fatigue, irritability and muscle weakness often go unrecognized. As iron deficiency progresses, symptoms become more severe and may include headaches, decreased appetite -- especially in children, unusual food cravings, pale skin, brittle or flat nails, swollen tongue and diffuse hair loss. One cause of iron deficiency is an iron-deficient diet plan.

Significance

The National Anemia Action Council says correcting an iron deficient diet plan is an "easy, natural way to improve well-being." Diet may not be enough to correct pre-existing iron deficiency, so your doctor may also recommend you take iron supplements. However, an iron-rich diet may enable you to stop iron supplements sooner and it may prevent iron deficiency from recurring in the future.

Foods to Enjoy

Heme iron is a type of iron found in animal-based foods, such beef, pork, poultry, fish, clams and oysters. Your body absorbs heme iron more easily than non-heme iron, which comes from plant-based foods. Enjoy lean or low-fat versions of these foods as part of a diet that promotes general health. Consuming these together with plant sources of iron, such legumes, dried fruits and molasses, maximizes absorption, as does consuming them with foods high in vitamin C, such as citrus fruits, tomatoes, broccoli, bell peppers and potatoes. If you drink alcohol, do so with a meal containing iron-rich foods because alcohol enhances iron absorption.

Foods to Limit

Eggs contain a protein called phosvitin that interferes with iron absorption. Similarly, dark, green leafy vegetables such as spinach, kale and Swiss chard; beets, nuts and grains are often cited as plant sources of iron. However, these foods contain high levels of oxalates which bind iron tightly, giving up little to your body. The Iron Disorders Institute speculates that what little iron you absorb from spinach comes from minute particles of sand or soil clinging to the leaves, rather than the leaves themselves. Other foods that interfere with iron absorption include strawberries, rhubarb, chocolate, soy, dairy products and herbs, such as oregano, basil and parsley. Consume these foods separately from high-iron foods.

Foods to Avoid

The National Anemia Action Council says drinking coffee or tea with a meal may decrease iron absorption by 50 to 60 percent. Phosphates in cola drinks also interfere with iron absorption. These foods contribute few other nutrients to your diet, so avoid them or consume them at least two hours before or after a meal until your iron deficiency resolves. Organ meats -- especially liver -- also supply high levels of heme iron. However, they also contain undesirable nutrients such as saturated fat and cholesterol. If you have access to lean cuts of meat, poultry and fish, choose these instead.

Considerations

How you prepare your food also influences iron absorption. Cooking may increase the amount of iron your absorb from fruits and vegetables. The National Anemia Action Council also cites a 1986 study published in the "Journal of the American Dietetic Association" that concluded that cooking with cast iron cookware added significant amounts of iron to food. Work with your doctor to define the diet that meets all of your needs and attend follow-up appointments to make sure that it's working.