The most common nutritional deficiency in the U.S. is iron, according to the Centers for Disease Control and Prevention. Iron deficiency is one of the leading causes of anemia. The World Health Organization states that anemia affects more than 30 percent of the world's population. Iron deficiency is the only nutritional deficiency that is as prevalent in industrialized countries as it is in developing nations.
Iron Deficiency and Anemia
Anemia, iron deficiency, and iron deficiency anemia are different conditions with similar roots. Iron deficiency may cause anemia but anemia can also have different causes including other nutritional deficiencies, HIV/AIDS, and malaria. These causes are more common in developing countries. In the U.S., more common causes of iron deficiency are inadequate intake of dietary iron or improper storage and use of iron within the body.
Role of Iron
Iron is an essential mineral that plays a number of roles within the body. Iron is a component of hemoglobin, a protein used in the transport of oxygen in the blood and storage of oxygen in the muscles. Low hemoglobin is one type of anemia. Without adequate amounts of hemoglobin oxygen is not efficiently transported or stored. Iron is also part of the chemical reaction the body uses to make energy.
Consequences of Iron Deficiency
Since the two most important roles of iron are to transport oxygen and assist in the production of energy, iron deficiency causes weakness and fatigue. Inadequate oxygen transport due to iron deficiency means the brain and lungs do not get the oxygen they need. In pregnancy, this can mean small or pre-term babies who are less likely to survive their first year of life. Iron deficiency has been found to impair motor function and development in infants and young children and decreased mental function and memory in older children and adults.
Iron in the diet
The best way to avoid iron deficiency is to consume a healthy diet rich in iron containing foods. Many foods are good sources of iron. Iron from animal sources like shellfish, beef, and lamb is absorbed well by the body. Iron is also found in beans, lentils and spinach but is less efficiently used within the body. Most dry cereals and instant hot cereals are fortified with iron. Consuming foods that contain vitamin C along with foods that contain iron will maximize the body's absorption of iron, specifically iron from non-animal sources. Foods that contain high levels of vitamin C are citrus and tropical fruits, bell peppers, broccoli, and sweet potatoes. A healthy diet should include iron sources such as beef, beans and nuts in addition to whole grains, fruits and vegetables to aid in the absorption of iron.
Iron Supplements
Iron deficiency may not always be solved by dietary interventions alone. If increasing iron intake is not enough, a physician or health care provider may recommend iron supplements to increase iron availability in the body. Only take iron supplements at the recommendation of a medical professional as excess iron is as serious a condition as iron deficiency.
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