Iron is considered an essential nutrient for optimum health. Roughly 70 percent of iron in the blood exists in the form of hemoglobin. Iron is also important for the function of myoglobin, which takes oxygen to muscle cells. It is important to the body’s metabolism and helps in biochemical reactions in cells. The body stores roughly 15 percent of its iron and utilizes it when an insufficient amount is consumed in the diet.
Sources of Iron
Babies get a great start with breast milk and infant formulas when it comes to getting adequate amounts of this vital nutrient. Dietary iron is put into two categories, heme, iron from animals and non-heme from plant-based products. Good sources of heme-iron are:
• Red meat is a great option, and darker meats tend to have higher levels of iron. Choices include lamb and beef.
• Fish, particularly the oily kind
• Poultry, although the levels are not as high as that found in red meat.
Non-heme sources of iron are:
• Whole grains
• Green leafy vegetables, especially romaine lettuce, kale and spinach
• Black strap molasses
• Nuts and seeds
• Peas and Beans
Iron Deficiency in Women
Studies have shown that women are more prone to iron deficiency due to blood loss during monthly periods (menstruation). Despite this, many women simply don’t get enough iron in their diets. Premenopausal women need 18 milligrams of iron every day at least, and according to some studies, 1 out of every five women is affected by iron deficiency anemia. Symptoms of this condition include:
• Feeling lethargic
• Inability to concentrate
• Memory loss
• Split nails
• Restless legs
• Inability to fight infections
Being iron-deficient doesn’t mean that a woman has anemia. A woman is considered iron-deficient if she consumes some amount of iron but it is just enough to help regulate the body’s functions. A woman who is anaemic simply does not have enough iron in her body to carry out its vital functions. Causes of iron-deficiency anaemia include:
• Poor diet
• Internal bleeding
• Heavy periods
• Vitamin B or folic acid deficiency
Pregnant Women and Iron Deficiency
A pregnant woman’s diet is a major determining factor of her baby’s health. A big part of this is consuming the right amount of iron. Premature babies or those with low birth weight are at risk for iron deficiency anemia. Pregnant women with poor diets could also have babies with iron deficiency and low birth weight. During pregnancy, a woman needs roughly 30 milligrams of iron every day.
As can be expected a balanced diet is always the way to go. Consuming enough whole grains and green leafy vegetable provide most women with the right amount of iron to build sufficient reserves in the body. It can take between 6 to 12 months to bring iron levels back to normal if a woman becomes anemic. Barring some other medical condition, getting enough iron in your diet help prevent serious health problems down the road.
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