When your body does not have enough iron to manufacture hemoglobin due to iron loss or inadequate dietary intake, iron-deficiency anemia may develop. Hemoglobin permits the red blood cells to transport oxygen-rich blood from the lungs throughout your body. Note that excessive iron supplementation may harm your liver, so see your health care provider to diagnose iron-deficiency anemia and suggest a supplement dosage. Women, infants and children, vegetarians and regular blood donors face an increased risk of this health condition.
Iron Deficiency Symptoms
Symptoms at the onset of iron deficiency may be mild or unrecognizable, but exacerbate without treatment. Some of the symptoms include fatigue, chest pain, shortness of breath, dizziness, irritability, pale skin, rapid heartbeat, cold hands and feet, brittle nails and a desire to eat nonfood substances, such as dirt or starch. Additionally, infections and problems with normal growth and development in children occur from severe iron deficiency, notes the National Heart Lung and Blood Institute. If you experience some of these signs, consult your doctor to discuss your symptoms and concerns.
Dietary Sources of Iron
Iron from vegetable sources, called nonheme iron, is less available for absorption than iron from animal sources, called heme iron. Sources of heme iron include beef, chicken and pork liver, clams, oysters, mussels, beef, eggs and turkey. Pregnant women should not eat liver to avoid the high vitamin A content that can endanger the fetus. Nonheme choices include spinach, peas, beans, iron-fortified cereals, pumpkin seeds, enriched pasta and baked potatoes with the skin. Cow's milk is a poor source of iron and should not be substituted for breast milk or formula for infants younger than 1 year of age, warns MayoClinic.com.
Enhancing Iron Absorption
Increase the absorption of iron from vegetable sources by eating an animal source of iron in the same meal. You can also help iron absorption by consuming foods high in vitamin C or drinking citrus juice when you eat iron-rich foods. Strawberries, oranges, kiwi, mangoes and grapefruit are fruit choices that contain vitamin C, while broccoli, potatoes, peppers and leafy greens are vitamin C-rich vegetables.
Foods to Avoid
Some foods and beverages interfere with the absorption of iron. These items are red wine, coffee, tea, sweet potatoes, beet greens, rhubarb, whole grains, bran and soy products. Do not consume these foods and beverages with iron-rich foods in the same meal. Your doctor or a registered dietitian can assist you in planning a diet that is rich in iron and nutritionally balanced.
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