Iron helps the body make red blood cells that carry oxygen from the lungs to all cells and tissues. Young females who have a lack of iron in the body over a long period are likely to develop iron deficiency anemia. A young female with this condition may experience weakness, headache, weight loss, shortness of breath, irritability and increased risk of infection.
Causes
The Centers for Disease Control and Prevention says adolescent girls and women of childbearing ages are likely to develop iron deficiency because of blood loss during menstruation. Blood loss caused by internal bleeding, surgery or severe injuries may also lead to a deficiency. Young females can absorb iron from animal foods more easily than the iron from other sources. Therefore, females following a vegetarian diet may develop a deficiency. Iron deficiency during pregnancy can cause a small or premature baby.
Recommended Allowance
The Institute of Medicine's Food and Nutrition Board has set recommended dietary allowances for iron. Teenage girls ages 14 to 18 require 15 mg of iron per day, while females ages 19 and older require 18 mg. During pregnancy, females need 27 mg of iron because extra red blood cells are needed by the mother and the developing baby. The U.S. Department of Agriculture recommends consuming a balanced and varied diet to reach the recommended allowance.
Dietary Sources
Eat iron-rich foods to treat or prevent developing iron deficiency. Chicken, lamb, turkey, fish, shellfish, liver, beef and eggs are he best sources of iron. Iron also naturally occurs in various beans, pulses, dried fruits and nuts. Vegetable selections include broccoli, spinach, collards, dandelion greens and kale. Young females following a vegetarian diet can also eat products that have been fortified with iron, such as pasta, rice, malted drinks, bread and breakfast cereals.
Considerations
In addition to consuming iron-rich foods, young females with iron deficiency may also require iron supplements. To maximize the absorption of iron in the body, the American Dietetic Association advises vegetarian females to consume iron-rich foods with foods containing vitamin C. Rich sources of vitamin C include citrus fruits and juices, pepper, tomatoes, broccoli, cantaloupe, guava and papaya. According to the 'American Journal of Clinical Nutrition', calcium reduces iron absorption in the body. So, avoid consuming iron-rich foods with foods containing calcium, such as milk, cheese and yogurt.
References
- Office of Dietary Supplements: Iron
- Centers for Disease Control and Prevention: Iron and Iron Deficiency
- MedlinePlus; Iron in Diet; March 2009
- USDA: National Nutrient Database for Standard Reference: Iron
- American Dietetic Association: Iron
- "American Journal of Clinical Nutrition"; Does Calcium Interfere with Iron Absorption?; Leif Hallberg; June 28, 2011
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