Your body requires iron to produce hemoglobin, the protein on red blood cells that carries oxygen from the lungs to the tissues. Many foods that are high in iron are also good sources of protein. Therefore, diets that restrict protein may place you at risk of developing low iron levels. Over time, low iron leads to anemia, a condition in which the cells of your body are deprived of oxygen.
Symptoms
The primary symptoms of anemia resulting from low iron is extreme fatigue and lack of energy. However, tiredness may have many different causes and an initial diagnosis may be difficult. Some people also experience irritability, an increased heart rate and enlargement of the spleen. Pale skin and a sore or swollen tongue are signs of iron-deficiency anemia. Some people with low iron levels develop pica, a condition marked by the desire to eat non-food substances, such as dirt or ice.
Risk Factors
People who follow fad diets that are low in iron are at risk of developing anemia. Since the iron in animal products is absorbed more easily than iron from plant foods, vegetarians have an increased risk of anemia. Women with heavy menstrual periods are at risk because they lose significant amounts of iron each month during menstrual bleeding. Blood loss through ulcers or other chronic conditions can also contribute to anemia. Furthermore, the body's iron needs increase during growth spurts in young children and during pregnancy or breastfeeding. Extra iron during this time can help replenish the body's stores and avoid anemia symptoms.
Prevention
Animal products are rich in heme iron, a form that is most easily used by your body. Seafood, liver, red meat and eggs are all high in iron content. Some plant foods do contain substantial levels of iron but you will need to eat more of this non-heme form to avoid deficiency. Walnuts, chickpeas, raisin and green vegetables, such as spinach, are good plant sources of iron. Iron-fortified cereals can provide significant amounts of non-heme iron. Eating a source of vitamin C at the same time that you consume iron-rich foods will aid in absorption.
Supplements
Anemia due to low iron consumption is usually treated by making dietary changing or adding an iron supplement. Many people experience side effects while taking iron pills, including stomach upset, heartburn and constipation. Talk to your doctor if you develop these symptoms, but do not stop taking the supplement. Reduce these side effects by increasing your fiber intake, taking the pills with food and changing the time of day of your doses.
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