Anemia is a condition marked by a lower than normal concentrations of hemoglobin, which reduces the body's ability to transport oxygen. Iron deficiency is one of the most common causes of anemia. It is characterized by an inadequate number of healthy red blood cells as a result of low iron levels within the body. A diet rich in iron is the best treatment for iron deficiency anemia, but you may also need to take a supplement. Consult your health care provider before starting any new diet or treatment.
Causes
When there is insufficient iron in your body, it cannot produce adequate amounts of hemoglobin. Hemoglobin is an essential component in red blood cells that allows them to transport oxygen. There are several reasons why your iron levels may be depleted. It may be caused by an inadequate intake of iron in your diet or your body's inability to absorb iron properly. If you experience heavy bleeding during your menstrual cycle, suffer from gastrointestinal bleeding or an injury, you may have lower than normal iron levels. Iron needs can be increased during times of rapid growth and when women breast-feed. If you do not make up for these losses, you may develop iron deficiency anemia. Additionally, certain medications and health conditions can impact the lining of the small intestines where iron is absorbed.
Symptoms
Symptoms of iron deficiency anemia vary, but include exhaustion, weakness, pallor, irritability, increased heart rate, shortness of breath, dizziness, lack of appetite, headache, brittle nails, hair loss, decreased immune function, swollen tongue, cognitive problems and pica, or the desire to eat non-food items such as ice or dirt. The symptoms of iron deficiency anemia are similar to other blood conditions. Consult your physician for a diagnosis.
Recommended Daily Allowance
For healthy individuals, daily recommendations for iron are based on age and sex. On average, men over the age of 19 require 8 mg of iron each day. Teenage girls require 15 mg of iron per day. Women ages 19 to 50 need 18 mg of iron per day which decreases to 8 mg after the age of 50. During pregnancy, women require 27 mg of iron daily which decreases to 9 mg per day for women who choose to breast-feed. Eating iron-rich foods will help you meet your daily needs and avoid the onset of iron deficiency anemia.
Diet Therapy
The primary goal for the treatment of iron deficiency anemia is to replete your body's iron stores. This means consuming a diet rich in iron. Dietary iron is available in two forms, heme and nonheme. Your body absorbs up to 30 percent of heme iron, which comes from animal products such as meat, poultry and fish. Your body absorbs only 2 to 10 percent of nonheme iron which is mostly in plant foods. Therefore, eating heme iron from animal products replaces iron stores more quickly.
Iron-Rich Foods
Good sources of iron include beef, pork, lamb, organ meats, chicken, duck, turkey, liver, fish, shellfish and eggs. Legumes such as dry peas and beans, leafy greens, dried fruits, nuts, yeast-leavened whole-wheat breads and iron-enriched white bread, pasta, rice and cereals are good selections to boost your body's iron levels. Eating a well-balanced diet that includes fruits, vegetables, grains, low-fat dairy, meat, poultry and fish will help you feel better and boost your energy.
Increased Iron Absorption
There are ways to increase the absorption of iron in your digestive system. Eat iron-rich foods together with foods that are high in vitamin C, such as citrus fruits, strawberries or melon. Vitamin C facilitates the absorption of iron in the small intestines. Additionally, you should decrease your caffeine intake by limiting coffee, tea, soda, sports drinks and chocolate, as they inhibit adequate iron absorption.
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