One of the most common types of anemia is iron deficiency anemia. Iron deficiency anemia is a condition caused by insufficient iron, which results in inadequate production of hemoglobin, a protein in red blood cells that helps carry the oxygen in them to all the tissues in the body. Because of decreased oxygen, people with iron deficiency anemia may experience fatigue, paleness and weakness. Iron deficiency anemia can be treated with an adequate diet that's rich in iron.
Symptoms of Iron Deficiency Anemia
Symptoms of iron deficiency anemia include fatigue, weakness, shortness of breath, pale skin and cold extremities. In addition, people with iron deficiency anemia tend to be more prone to infections and in general experience a decrease in appetite. In some people, iron deficiency anemia may result in cravings for non-food items, such as dirt or ice.
Common Causes of Iron Deficiency Anemia
Iron deficiency anemia may be caused by blood loss. One example of this is women who experience a heavy menstrual period and lose a substantial amount of blood and red blood cells. It may also be caused by inadequate iron intake through foods, or from the body's inability to absorb the iron, for example, in people with conditions such as Chron's disease or celiac disease.
Daily Dietary Iron Requirements
According to the American Dietetic Association, the daily dietary requirements for adult men is around 10mg of iron per day. This requirement is the same for women who are not menstruating. However, for women who are menstruating, the daily requirement is around 15mg per day. The daily requirement for pregnant women is 30mg per day, and for women who are breast-feeding, 15mg per day.
Iron-Rich Foods
Foods that contain 2mg of iron or more, per serving, are considered to be high in iron. Foods like beef, seafood, fortified cereals, cooked beans, soybeans, tofu and spinach and other dark green vegetables are all high in iron. In addition, poultry, whole-wheat breads and nuts, like cashews, brazil nuts and walnuts are also moderately high in iron. It is important to maximize your consumption of these foods to increase your dietary iron intake.
Increasing Iron Absorption
It is important to remember that iron from meat, poultry or fish is better absorbed than iron from plant sources. Also, eating foods that are rich in vitamin C when eating iron-rich foods is a good way to increase absorption. Vitamin C, or ascorbic acid, chelates to iron and helps enhance absorption. Finally, avoid foods or beverages that contain caffeine, as caffeine has the opposite effect as vitamin C and can inhibit iron absorption.
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