I recently met up with an old friend who had just been diagnosed with an iron deficiency. She had tried to donate blood at a local blood drive and was turned away because her iron count was too low. Like many people, she had no idea that she wasn’t getting enough iron in her diet, and therefore she wasn’t doing anything special to eat more iron-rich foods.
What Does Iron Do?
Iron is incredibly important in the human body because it produces proteins that help red blood cells transport oxygen throughout the body. In addition to facilitating the movement of oxygen to bodily tissues, it also helps muscles use and store electrons within the cells. According to the Centers for Disease Control (CDC), iron deficiencies are most common in children, pregnant women, and women of child-bearing age.
Causes of Iron Deficiency
Iron deficiencies and anemia can be caused by many different factors, but the most common one is poor nutrition. You get iron from the foods you eat, and if you skimp on protein and leafy green vegetables, your health can suffer.
Some people suffer from medical conditions that prevent their bodies from absorbing iron properly. For example, celiac disease and Crohn’s disease affect the intestines and make absorption difficult. Pregnancy and blood loss through menstruation, bleeding ulcers, and urinary tract bleeding can lead to iron deficiencies too. Be mindful of how many aspirin and other pain pills you take because these can lead to internal bleeding and anemia.
Symptoms of Iron Deficiency
According to the Mayo Clinic, you may have an iron deficiency if you are experiencing the following symptoms. They can appear mild at first, but they worsen and intensify in true anemia cases.
- Extreme fatigue
- Pale skin
- Weakness
- Shortness of breath
- Chest pain
- Frequent infections
- Headache
- Dizziness
- Cold hands and feet
- Inflammation or soreness of your tongue
- Brittle nails
- Fast heartbeat
- Unusual cravings for non-nutritive substances, such as ice, dirt or starch
- Poor appetite
- Restless leg syndrome
Diagnosis and Treatment
An iron deficiency isn’t something to be taken lightly or self-diagnose yourself with. If your diet includes little or no meat products or if you are experienced prolonged symptoms, consult a medical professional. An untreated iron deficiency can lead to serious health complications, including heart failure, growth problems in children, and pregnancy problems in women.
While too little iron is detrimental to your health, so is too much iron. An excess of iron in the human body can actually cause liver damage, so don’t start popping iron pills just for the heck of it.
Iron-Rich Natural Foods
Fortunately, there are lots of delicious natural foods that are packed with the iron your body needs to thrive.
These are some of our favorite iron-rich foods.
- Beef or chicken liver
- Oysters, clams, and mussels
- Sardines
- Halibut, haddock, and tuna
- Broccoli sprouts
- Spinach
- Lentils
- Chickpeas
- Beans
- Tofu
- Pumpkin seeds
- Baked potato
- Dried apricots
Food Pairings
To get the most benefits from these iron-rich foods, try pairing them with other foods and drinks that aid absorption in the body.
Foods rich in vitamin C, such as oranges, lemons, strawberries and broccoli, help the body absorb iron better. Stay away from coffee, tea, and foods rich in calcium while eating iron-rich foods because these things can actually hinder the absorption of iron in the body.