Iron is critical for life as seen by its many roles in the body. It’s main function being the formation of haemoglobin that carries oxygen from the lungs to the rest of the body and carbon dioxide away from the tissues to the lungs. For this reason even a slight lack of iron can have a significant impact on energy levels and mental performance. Its many other roles include regulating cell growth, converting blood sugar to energy and support to the immune system.
Research has shown that low levels can have a huge impact on physical work capacity in adults and deficiencies in children have been linked to learning disabilities due to the requirements of the nervous system during this growth period.
Iron deficiency:
Iron is considered one of the most common nutrient deficiencies worldwide. As the role of iron is linked to oxygen when levels are low this disrupts the delivery of oxygen to the tissues and reduces the activity of iron containing enzymes throughout the body.
Symptoms of low iron can include:
- * Fatigue
- * Irritability
- * Headaches
- * Listlessness
- * Hair loss
- * Excessive menstrual blood loss
- * Learning disabilities
- * Weakened immune system
- * Low energy
- * Anaemia
Anaemia develops if the deficiency is severe, when there are either too few red blood cells or low levels of haemoglobin.
Symptoms of anaemia can include:
- * Extreme fatigue
- * Pale complexion
- * Abnormally sore tongue
- * Painful ulcers on the corners of the mouth
- * Dry flaking nails/spoon shaped nails
GP’s will test blood for ferritin levels, which helps them to determine body iron stores.
Why low iron?
Iron deficiency can be associated with:
- * Increased iron requirement (growth spurts, pregnancy, breastfeeding)
- * Low dietary intake (vegetarian diet, processed foods
- * Poor iron absorption or uptake (low stomach acid, antacid use, diarrhoea)
- * Imbalanced gut bacteria (‘bad bacteria’ known to utilise iron)
- * Blood loss (heavy menstruation, peptic ulcers, blood donation, haemorrhoids)
- * Blockers – tannins in tea, green tea and coffee and phytates found in foods like wheat, bran and grains can reduce absorption or iron
Iron rich foods:
There are 2 different forms of iron available from food.
Haem iron, found in animal sources tends to be well absorbed and utilised by the body. The other form is non-haem iron, found in vegetable sources.
Haem iron sources:
- * Red meat
- * Chicken liver – Try my Liver pate recipe
- * Sea food (clams, mussels, prawns)
- * Sardines
- * Turkey
Non-haem iron sources:
- * Beans and lentils
- * Quinoa
- * Dark green leafy vegetables
- * Nuts and seeds
- * Dried fruit, e.g. apricots – Try my Cashew and Apricot Love Bites
Absorption of iron is further increased if eaten with vitamin C rich foods. Some good sources include peppers, green leafy vegetables, strawberries, oranges and kiwi.
Supplement?
Following consultation at The Food Teacher Clinic I often recommend supplementation and work with clients to find a suitable form for them.
As minerals function in the body along with other nutrients focusing on a whole food diet will help to provide the combination required to maintain optimal health.
To find more out about your nutrient status or for more specific health concerns consider a telephone, Skype or face-to-face appointment at The Food Teacher Clinic where a registered nutritional therapist can talk about your individual needs and support you through the development of a bespoke programme.
