Heavy or long menstruation can deplete a woman's iron stores, leading to iron-deficiency anemia. Women of childbearing age have a much higher risk of developing iron-deficiency anemia than men and postmenopausal women. Twenty percent of women do not have enough iron, according to MedlinePlus Medical Encyclopedia.
Iron
Iron, a mineral found in all of the body's cells, plays an essential role in the production of hemoglobin, a type of protein that carries oxygen in the blood. Iron also assists in the production of myoglobin, a protein found in muscles.
Symptoms of Iron Deficiency
Symptoms of iron-deficiency anemia include brittle nails, pale skin, sore tongue, fatigue, weakness, headache, shortness of breath and irritability. People suffering from iron-deficiency anemia may also experience cravings for non-nutritive foods, such as ice cubes or metal. Mild anemia may not cause noticeable symptoms.
Food Sources of Iron
Sources of easily absorbed heme iron include egg yolks, fish, oysters, liver, beef and poultry. Vegetarian sources of iron provide non-heme iron, a type of iron more difficult for the body to absorb. Sources of non-heme iron include raisins; prunes; legumes such as dry beans and peas; green, leafy vegetables; iron-fortified cereals; and whole-grain bread. Vitamin C aids in non-heme iron absorption and in the production of hemoglobin. Consuming foods rich in heme iron at the same time as non-heme sources will also improve absorption of non-heme iron.
Daily Intake
Women need more iron than men to compensate for iron lost during menstruation. Women ages 14 to 18 should get 15 mg of iron per day, and women ages 19 to 50 should get 18 mg of iron per day, according to the Food and Nutrition Board at the Institute of Medicine. Women ages 51 and older need only 8 mg of iron per day.
