Iron is essential for making haemoglobin, producing energy, transporting oxygen, muscle contraction and metabolism. Low iron stores in the body diminish the oxygen carrying capacity of our blood resulting in fatigue and weakness. When iron stores reduce, the body absorbs more from our diet.
Iron deficiency and low iron stores are very common in spite of the human body having only around 2.4 gm of Iron.
Iron deficiency can result in low haemoglobin (Hb) and anaemia. There are several stages of iron deficiency and low Hb is the last stage where iron deficiency is normally diagnosed. When the iron stores in our body deplete, the first stage is low serum ferritin levels, the second stage is low serum iron levels and then comes low Hb in the final stage.
A person can be deficient in Iron even if their Hb levels are normal.
Some of the symptoms of Iron deficiency are weakness, fatigue, headaches, pale skin, pale nailbeds, pale mucous membranes and palm creases, concave nails and pica (tendency to eat non-food substances like soil, clay, chalk, ash etc). Iron deficiency in older people can also result in Vitamin B12 deficiency.
Growing children, pregnant women and women who menstruate (age 12-50) are more vulnerable to iron deficiency.
What could cause iron deficiency?
- Low or incorrect intake of iron-rich foods: Not eating sufficient Iron-rich food or consuming them incorrectly. Consuming raw greens can inhibit iron absorption and cooking/sauteing them enhances the absorption.
- High doses of Zinc: High zinc doses via supplements reduce body’s capacity to absorb iron. Zinc from food sources do not have the same effect of reduced Iron absorption as it is not easy to overload oneself with zinc via food. Similarly, higher doses of iron via supplements also has the same effect on zinc absorption and can cause zinc deficiency. (Remember how we popped zinc and Vit.C supplements during the pandemic in the name of immunity?)
- High doses of Vitamin C: Vitamin C in small amounts along with food sources of iron can enhance absorption. For example: tomatoes or a dash of lime with cooked greens or cooked lentils. However, high doses of vitamin C via supplements can have the opposite effect and act as pro-oxidant (opposite of anti-oxidant) and oxidise the iron stores. Contrary to the popular belief, Vitamin C/orange juice/lemon juice taken along with iron supplements do not enhance iron absorption.
- Deficiency of Copper: Copper is essential for iron metabolism and haemoglobin synthesis. Copper deficiency can also result in anaemia.
- High blood loss or Gastro intestinal disease: Accidents, childbirth, prolonged bleeding during menstruation can result in blood loss and thus loss or iron. Gastrointestinal problems reduce absorption of iron from body resulting in iron deficiency.
How to improve iron intake?
Daily requirement of iron is 8mg for women above 50 and men. For women who menstruate (age 12-50), the need is 18mg/day.
Ragi, bajra, buckwheat, amaranth, Jowar/sorghum, pomegranate, black sesame seeds, green banana, green leaves, pulses/legumes/beans, fig, raisins, apricot, prunes, dates, cumin seeds, cashew fruit, cashew nut (30gm can give you 2mg of iron), beetroot are rich in iron. Red meat is a good source of iron for non-vegetarians.
Cooking food in iron skillet or pan and drinking water from copper jug are good for improving iron intake.
Iron toxicity
High intake of iron via supplements or food (mostly meat as iron from meat is easily absorbed) can cause toxicity which can result in symptoms similar to that of deficiency.
- Constipation/Diarrhoea
- Infections
- Fatigue
- Joint pain
- Organ damage
- Skin pigmentation
- Zinc deficiency
Our body is smart enough to absorb nutrients that it needs from food and reject the rest as long as we give it good food. However, eating junk and compensating it with supplements can cause double whammy – not nourishing enough and damaging the intricate balance of nutrients with indiscriminative use of supplements.
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