Anemia is a disorder of the red blood cells that leads to a lack of oxygenated blood in your system. Although there are many causes of anemia, iron-deficiency is the most common. Not getting enough iron in the diet is particularly a problem for women of childbearing age and young children, notes the National Anemia Action Council, and adding iron-rich foods to your menu is important.
About Anemia
Anemia is caused by many things, from autoimmune disorders to vitamin deficiency to a byproduct of colon cancer. However, iron-deficiency is the most common type. Iron is necessary for hemoglobin production, which binds with red blood cells to carry oxygen throughout the blood. Lack of iron can result from not consuming enough from your diet, pregnancy, the body's inability to absorb iron, loss of blood from heavy menstruation and growth spurts in infants and teenagers. Symptoms include fatigue, dizziness, weakness, shortness of breath and cold hands and feet.
Diagnosis
A blood test will indicate anemia when hemoglobin levels are abnormal. Pregnancy is a risk factor for anemia due to the fetus' need for iron, and women with hemoglobin levels under 11 g/dL are at risk. Nonpregnant adult women with hemoglobin levels under 12 g/dL are also at risk. Children are another group likely to develop iron-deficiency anemia, especially children 4 and younger whose hemoglobin should read over 11 g/dL to avoid anemia. Older children who have hemoglobin levels under 11.5 to 12 g/dL are at risk for anemia, as are adult men with a hemoglobin levels under 13 g/dL.
Diet
Adding iron to your diet is key to iron-deficiency anemia. Iron-rich foods come in two forms -- heme iron and nonheme iron. Heme iron comes from meat products, such as beef, lamb, fish and poultry. This type of iron is best absorbed by the body and maintains iron levels better than nonheme iron. Nonheme iron is found in plant foods, such as vegetables, nuts and seeds. Nonheme iron is also found in cereals fortified with iron. Eating 1 cup of a 100 percent iron-fortified cereal provides more iron at 18 mg per serving than eating the meat of half a duck, which provides about 5.9 mg of iron. The iron from the duck meat will be heme iron, however, better absorbed by the body. Eating iron-rich foods with vitamin C foods, such as citrus and other fruits and vegetables, will increase your body's ability to absorb iron. Cooking vegetables will also increase absorption of iron by the body.
Tips
Every person needs a different amount of iron depending on the iron stores already in their system. Get a blood test to check iron levels and discuss your iron needs with a doctor. General guidelines for iron consumption are 11 mg per day for children 7 to 12 months, decreasing to 7 mg/day for children ages 1 to 3. For children ages 4 to 8, 10 mg of daily iron is needed, decreasing to 8 mg for those 9 to 13. For teenage boys 14 to 18, 11 mg of iron per day is recommended, higher for teenage girls of the same age at 15 mg per day. Adult women over 18 need the most iron -- about 18 mg per day. This decreases to 8 mg after the age of 50, the same recommended level for all adult men over 18.
