Heme in blood cells contain iron; and hemoglobin carries oxygen to our cells and helps excrete carbon dioxide. When hemoglobin levels become decreased, deficiency symptoms began to present.
Symptoms of iron deficiency include fatigue (despite adequate sleep), poor temperature regulation, decreased appetite, and pale skin. In populations with darker skin tones, clinical paleness can be observed in the gum tissue. Side effects as a result of iron deficiency anemia include low attention span, difficulty concentrating,and low immune response resulting in opportunistic infections and illness.
1. Women of Childbearing Age:
Females that experience menses have increased blood losses each month, making them at higher risk for low serum iron levels, particularly if periods are extremely heavy or long in duration.
2. Infants, Children, and Adolescents:
The common denominator in infants, children, and adolescent iron deficiency is an expanding blood supply due to high periods of growth. Infancy is the most rapid period of growth demonstrated from birth to 1 year of age. Ideally, a term infant should triple their birth weight by their first birthday. As adults, it would be most frightening if our weight tripled in a year! It is recommended by the American Academy of Pediatrics that infants from 9-12 months be screened for iron deficiency, as it can cause growth and developmental issues, as well as, decreased immune system. Infants at the highest risk are those that are breast fed without the inclusion of iron fortified cereal or good sources of iron from age appropriate foods.
Growth in children continues at a steady rate, and the blood supply increases accordingly. Children should be monitored to insure iron needs are adequately met. Like infancy, adolescence represents another period of high growth and expanding blood supply. In addition, females have the onset of menses, further increasing iron needs.
Interestingly, the USDA school Lunch and Breakfast Programs are in place to minimize iron deficiency in at risk populations. Adequate iron intake has been shown to improve attention span, concentration, and learning ability. This is why parents often receive a friendly reminder encouraging breakfast during standardized testing periods and low income school often offer free breakfast to all students.
3. Pregnancy:
During pregnancy, women also have another period of rapidly increasing blood supply. Not only does this increase in blood volume affect the iron status of the expectant mother, it also affects the iron store of the growing fetus. Babies born with low hemoglobin levels can have low APGAR score and difficulty breathing after birth. Iron stores are best maintained during pregnancy by choosing a diet rich in iron and vitamin C, in addition to taking prescribed prenatal vitamins.
4. Athletes:
Iron depletion is a relatively common occurrence among athletes, ranging between 30% and 50%, especially among female athletes and both male and female athletes who participate in endurance sports. Because female athletes often do not consume proper amounts of dietary iron ( as a result of lower calorie consumption and/or reduction in meat in the diet), coupled with increased iron losses in sweat, gastrointestinal bleeding, muscle stress/trauma, and menstruation, health and optimal performance may be compromised. Decreased exercise performance is related not only to anemia, and decreased aerobic capacity, but also to tissue iron depletion and diminished exercise endurance.
The Best Foods to Prevent Iron Deficiency:
Iron is found in a variety of foods including:
-Oysters
-Liver
-Lean red meats
-Iron fortified cereals
-Peanuts
-Almonds
-Barley
Consuming vitamin C rich foods in the presence of iron rich foods (particularly meat sources) will help increase the absorption of the iron. An example of a meal might be to have a steak (great source of heme iron) with broccoli (excellent source of Vitamin C).
Calcium and antacids can reduce iron absorption and should be taken at opposite times to prevent decreased iron absorption. If iron deficiency persists, iron supplementation should be considered. Taking supplements with heme or animal sources of iron and vitamin C will also enhance iron absorption.
If you are in a high risk group, you should consider asking your health care provider to check your iron status at your annual exam. Iron deficiency is easily prevented and treated and can have a great impact on your health, physical performance, and cognitive ability.
Now, go pump some iron!
For more information, please contact Leslie Goudarzi, MS, RD, LD, Wellness Dietitian at the Institute for Healthy Living, at 903-239-1551.
