According to the Centers for Disease Control, iron deficiency is the most common type of nutritional deficiency worldwide. Iron deficiency causes impaired cognitive development and delayed motor functioning in infants, toddlers, and children; increases the risk of developing infections; may also affect memory and the physical performance of adults. Those most at risk of developing an iron deficiency include:
- Babies and toddlers
- Girls and women who experience heavy bleeding during their menstrual cycle
- Strict vegetarians who eat mainly non-heme iron foods
- Chronic dieters
- Those suffering from an eating disorder
- Endurance athletes
- Women who are pregnant or nursing
- Frequent blood donors
- Adults and children who have food sensitivities
Symptoms of Iron Deficiency
Those who are iron deficient may experience one or more of the following symptoms:
- Fatigue
- Weakness
- Pale skin
- Shortness of breath
- Frequent colds and/or infections
- Cold hands and feet
- Brittle nails
- Swelling or soreness of the tongue
Iron-Rich Food Sources
For those most at risk of developing an iron deficiency, eating a healthy diet high in iron-rich foods is often recommended. Iron is found in two forms: heme and non-heme. Heme iron is found in animal sources and is easily absorbed by the body. Non-heme iron is found in vegetable sources and is not as absorbable when eaten alone. Pairing a non-heme iron with a food rich in vitamin C, such as citrus fruits, green vegetables, and cauliflower, increases absorption of non-heme iron. Combining a non-heme iron food with a food rich in heme iron also makes non-heme iron easier to be absorbed.
Rich sources of heme iron include organ meats (liver, heart, kidney), lean cuts of red meat, egg yolks, chicken, oysters, and pork. Pregnant women should avoid eating liver due to the high vitamin A content which can be harmful to unborn babies.
Rich sources of non-heme iron include whole grains, raisins, nuts, seeds, prunes and prune juice, peas, beans, blackstrap molasses, and spinach.
Anyone exhibiting symptoms of iron deficiency should consult a physician to be tested for low iron levels and also to ensure there are no underlying medical conditions which may be causing an iron deficiency besides inadequate iron intake. In addition to recommending a diet high in iron-rich foods, doctors often suggest adding a daily iron supplement to the diet as well.
References:
Centers for Disease Control. (2007). Iron deficiency. Retrieved January 18, 2009.
National Institute of Health. (2006). Iron-deficiency anemia. Retrieved January 19, 2009, from National Heart Lung and Blood Diseases and Conditions Index.
George Mateljan Foundation. (n.d.). Vitamin C. Retrieved January 29, 2009 from World's Healthiest Foods.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
Join the Conversation