Your body need vitamins and minerals to grow and develop properly. Iron is an integral part of hemoglobin, the protein in red blood cells which carries oxygen around your body. Vitamin D helps your body absorb calcium and phosphorus, which are vital for building strong bones and teeth. Deficiencies in vitamin D or iron can lead to serious health problems. Check with your health care provider to see if you require supplements.
Iron Deficiency
The World Health Organization says iron deficiency is the most common nutritional deficiency problem in the world. Excessive blood loss, a low dietary intake of iron and a low iron absorption can all lead to iron-deficiency anemia. This condition causes fatigue, lack of energy, shortness of breath and a higher risk of developing infections. Strict vegetarians, adolescent girls, pregnant women and new mothers have a greater risk of developing iron deficiency. Iron deficiency during pregnancy can lead to premature birth or a low birth weight. Young children with iron deficiency can become tired and have low concentration. The Food and Nutrition Board recommends 8 mg of iron for men and 18 mg for women ages 19 to 50. Girls ages 14 to 18 require 15 mg, while boys require 11 mg. The recommended dietary allowance is 7 mg for children ages 1 to 3 and 10 mg for ages 4 to 8.
Dietary Sources of Iron
Animal foods are the best sources of iron because your body absorbs the iron from these foods more effectively than iron in other sources. Eat seafood, beef, poultry, liver and eggs to boost your iron intake. Seafood selections include oysters, clams, sardines and tuna. If you are vegetarian, eat green vegetables and legumes, such as turnip greens, peas, kale, lentils, chickpeas, soybeans, white beans and lima beans to raise your iron levels. Combine vitamin C-rich foods with iron-rich foods to maximize the absorption of iron in your body. Good sources of vitamin C include citrus fruits, asparagus, broccoli, pepper, mango and pineapple.
Vitamin D Deficiency
A study in the March 23, 2009 issue of "Scientific American" reports that most adults and teenagers in the United States have vitamin D deficiency. A deficiency causes the bones to become soft and weak, a condition called "osteomalacia" in adults and "rickets" in children. Because your body makes vitamin D from sunlight, a deficiency occurs in people who cover themselves or those who live in cold climates. A low dietary intake of vitamin D or the body's inability to absorb this vitamin can lead to a deficiency. People with dark skin, vegans and those who are lactose intolerant are also likely to develop a deficiency. The RDA of vitamin D is 15 micrograms for people ages 1 to 70 and 20 micrograms for adults over age 70.
Dietary Sources of Vitamin D
Vitamin D occurs in dairy foods, such as milk, cheese and yogurt. Select low-fat or nonfat varieties. Cheese selections include Camembert, cheddar, ricotta and Swiss cheeses. Other sources include eggs, fish, and cod liver oil. The U.S. Department of Agriculture lists salmon, rockfish, tuna, sardines and flatfish as top seafood sources of vitamin D. Some foods are enriched with vitamin D to help reach your daily allowance. These fortified foods include breakfast cereals, eggnog, margarine, orange juice and malted drinks.
References
- Office of Dietary Supplements: Iron; August 2007
- USDA: National Nutrient Database for Standard Reference: Iron
- MedlinePlus: Iron in Diet; March 2009
- Office of Dietary Supplements: Vitamin D
- USDA National Nutrient Database for Standard Reference: Vitamin D
- Harvard School of Public Health: Vitamin D and Health
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