Iron deficiency is surprisingly frequent in the United Kingdom, with children under the age of two, adolescent females, pregnant women, and the elderly being especially vulnerable. The majority of menstruation women, according to official polls, do not meet their nutritional goals.
Iron deficiency
One or more of the following causes might cause iron deficiency:
- The most prevalent cause of iron deficiency in women of reproductive age is blood loss. Excessive menstrual bleeding is the most common reason, however additional causes of blood loss include peptic ulcer haemorrhage, haemorrhoids, and blood donation.
- Increased iron requirement: During childhood and adolescence, the body's need for iron skyrockets. Because the increased demand for iron during pregnancy may not be satisfied solely via food, pregnant women may be recommended to take iron supplements. Please visit your doctor if you're pregnant and think you could be iron deficient.
- Inadequate dietary intake: it's important to note that plant-based iron sources are a bit more difficult for the body to absorb, and that vitamin C assists in iron absorption in all forms. Iron deficiency may occur in typical newborn diets, which are heavy in milk and grains. To increase your iron consumption, try a cereal that has been fortified with it.
- Reduced gastric acid output, which may be caused by atrophic gastritis (common in the elderly), persistent diarrhoea, or continuous use of antacids, results in decreased iron absorption.
Anaemia
Your body will draw on its iron reserve during periods of fast development (such as puberty), severe bleeding, a busy lifestyle, and a shortage of iron in your diet. There are no symptoms at first, but as your iron supply decreases, your body's capacity to manufacture healthy red blood cells decreases. Iron-deficiency anaemia is the outcome of a reduced number of red blood cells circulating in the circulation.
Weakness, fatigue*, a pale complexion, dyspnea, palpitations, and an increased susceptibility to infection are all symptoms of anaemia. Children who are anaemic have trouble focusing and may struggle to study. A serum ferritin test may be used to measure the amount of iron stored in your body.
Haemochromatosis: a word of caution
Haemochromatosis is a hereditary condition in which iron accumulates over time to dangerously high amounts. You should be tested if you have a family member with haemochromatosis to see whether you are at risk.
Fatigue is one of the symptoms, which is difficult to identify. If you're always exhausted, it's a good idea to see your doctor and have a blood test before taking iron supplements.
Supplements and their effects on health
To address the underlying cause of anaemia, a detailed diagnosis and therapy are required. Before using an iron supplement, talk to your doctor. Iron is usually given in the form of ferrous salts, such as ferrous sulphate, ferrous fumarate, or ferrous gluconate, when recommended by a doctor. Iron supplements might cause constipation and upset stomach, so use caution and don't take more than the prescribed dose. Keep any iron supplements out of the reach of youngsters.
Both allies and adversaries
In food, there are two types of iron. Animal products include haem iron, which is the most easily absorbed type of iron. Plant-based meals include non-haem iron, which is more difficult to absorb than haem iron. Because vitamin C aids iron absorption, when vitamin C-rich meals are paired with iron-rich diets, iron absorption is significantly boosted.
You should also limit your tea consumption since a chemical called tannin, which is present in tea, is considered to hinder iron absorption. Decaffeinated teas have the same amount of tannin as caffeinated teas. Spinach, almonds, cocoa, parsley, and rhubarb, for example, are rich in phytates and oxalates, which may inhibit iron absorption. Casein from milk and some types of calcium hinder iron absorption, therefore dairy items like yoghurt, cheese, and milk, as well as eggs, may interfere with iron absorption. It's important to consume a diversified, well-balanced diet.
Iron-rich foods
- Beef, lamb, and liver
- Oysters, mussels, and clams
- Beans from the kidneys
- Vegetables with plenty of leaves
- Figs and apricots that have been dried
- Rye and oatmeal
- Yeast for brewing
- Soybeans
- Lentils
- Tofu
- Molasses made from blackstrap molasses
- Quinoa
- Chickpeas
- Pinto beans are a kind of bean.
Pregnant women should avoid liver and similar products, such as liver pâté, since they might contain high quantities of vitamin A, which can damage an unborn child.
