IRON DEFICIENCY (symptoms causes & dietary interventions)

Iron deficiency is a leading health concern across the world. Indeed, it is amongst the most common nutritional deficiencies that exist. The World Health Organization regards iron deficiency as the top nutritional disorder in the world; both developed and developing countries alike. It is estimated that 80 percent of the world population is iron deficient without even knowing it while the other 30 % have Iron Deficient Anemia (A condition that may occur after prolonged iron deficiency). Iron deficiency develops gradually, typically starting with a negative iron balance when iron intake does not meet the daily need for dietary iron .

Iron is a crucial mineral for our survival. It helps in the transportation of oxygen in the blood as it is a component of hemoglobin. It is also a component of myoglobin, which allows muscle cells to store oxygen. Moreover, it plays a vital role in our cognitive development, immune function and cardiovascular health.

It is important to recognize the symptoms of iron deficiency so that it can be taken care of. You should note that most iron deficient people may only display a few symptoms of the deficiency.

MOST FREQUENT SYMPTOMS

• Reduced Stamina for any physical or mental activity
• Lethargy/Fatigue/Drowsiness irrespective of the number of ours slept
• Absent-mindedness/Daydreaming; difficulty in concentrating on something specific
• Palpitations; Irregular Heart-beats
• Breathlessness\Shortness of breath during any given physical activity.

Other symptoms that can be a sign of iron deficiency include

• Feeling itchy
• Trouble in maintaining body temperature
• Frequent headaches
• Some forms of deafness such as “tinnitus” – the impression of a noise in one or both ears or in your head
• Growth complications,
• A distorted sense of taste
• Decreased bone density
• Difficulty swallowing
• Immune function; increasing susceptibility to infections

WHAT CAUSES IT?

It is important to recognize exactly WHY you are facing an iron deficiency in order to tackle it effectively. Listed below are common reasons for iron deficiency.

Chronic blood loss

Iron deficiency is particularly prevalent in people who experience chronic blood loss. Common cases include; women who experience heavy menstrual periods, bleeding from severe injuries, people who regularly donate blood and disorders that involve bleeding (such as, polyps, peptic ulcers or cancers in the large intestine).

Inadequate Dietary Intake

It is possible that your diet doesn’t meet the supply of iron your body needs. This may be due to limiting yourself to a vegetarian diet, dieting to lose weight

Greater Requirement

Your body may require more iron than usual which it is not getting. Common examples of people who require more iron include pregnant women and infants. Pregnant women have increased iron needs. To meet iron needs, women can take an iron supplement upon the recommendation of their doctor. Infants and toddlers require more iron due to their rapid growth. It may be difficult for them to meet their iron requirements with their normal diet.

Poor Absorption of Iron

It is possible that your body is unable to absorb the iron it is receiving. Generally, Heme Iron present in meat, poultry, and fish is absorbed much better than Non Heme iron from plants. The amount of iron absorbed from plant foods (non-heme iron) depends on the other types of foods eaten at the same meal. Certain substances have the ability to reduce the amount of heme-iron absorbed such as, dairy products like milk & yoghurt, whole grains, legumes, tea and coffee.

DIETARY CHANGES TO OVERCOME IRON DEFICIENCY:

Iron deficiency can be treated through dietary changes by eating iron enriched foods. These include;

• Poultry - chicken, duck, turkey, liver (liver is the best source)
• meats - beef, pork, lamb, liver and other organ meats
• Sea food - shellfish, including clams, mussels, and oysters, sardines, anchovies
• Dried fruit - prunes, raisins, and apricots
• Wine
• Fruits - apricots, currants, dates, guava, elderberries, apple, mulberries, dried peaches, passion fruit, and pears contain iron.
• Nuts; walnuts, raisins, peanuts, and cashew nut.
• Greens such as spinach, kale, broccoli, turnip greens, and collards
• yeast-leavened whole-wheat bread and rolls
• legumes, such as lima beans and green peas; dry beans and peas, such as pinto beans, black-eyed peas, and canned baked beans
• iron-enriched white bread, pasta, rice, and cereals

All the foods mentioned above are extremely healthy and their consumption will safeguard you from all sorts of ailments in addition to iron deficiency and many others. Discuss with your doctor before you include these foods in your regular diet. After you get the green signal, eat to your heart’s content!