IRON DEFICIENCY 101

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I wanted to write this blog because I feel this is such an important topic women should know about when it comes to their health. Statistics show that 1 in 5 women are iron deficient with the prevalence of anemia being in women of reproductive age (15-49). Twenty-five percent of the population is affected by anemia, with iron deficiency being the main cause and an estimated five million Americans are affected by IDA. So the question I have to ask is why aren’t women getting tested regularly by their doctors especially since this type of test is cheap and easy to do?

IRON DEFICIENCY VS IRON DEFICIENCY ANEMIA

Iron deficiency anemia always starts out as iron deficiency. Iron deficiency is low levels of iron in the body. These low levels of iron can lead to anemia which is also known as low blood count or low hemoglobin levels. In order to make red blood cells, you have to have iron (this is the key component of making red blood cells) so if you don’t have enough iron then you can’t make enough red blood cells. Iron deficiency anemia takes time to develop because you need to run out of iron that is stored in the body. Some people can run out of iron in the body but are able to keep it up by supplementing with iron vitamins or eating foods rich in iron. This can keep you going if you aren’t losing more than you are able to store. If you are a woman who has heavy periods then it will be difficult for you to keep up making new red blood cells as you just don’t have enough iron to make more. 

Wondering if you are anemic or iron deficient? Here is a list of the most common systems for both. 

SYMPTOMS OF IRON DEFICIENCY

  • Fatigue

  • Brain fog

  • Difficulty concentrating

  • Weakness

  • Pale or yellow skin

  • Chest pain

  • Fast heartbeat 

  • Shortness of breath

  • Headaches

  • Cold hands and feet

  • Inflammation or soreness of your tongue

  • Brittle nails

  • An unusual craving for ice 

  • Dizziness or lightheadedness

WHO IS AT RISK

  • Women of reproductive age

  • Women with heavy menstruations

  • Diets low in iron

  • Vegetarians and Vegans

  • Frequent blood donors

  • Pregnant women

WHO IS AT HIGH RISK FOR IRON DEFICIENCY

  • Pregnancy

  • Heavy period

  • Endometriosis

  • Fibroids

  • Chrohn’s disease

  • Irritable bowel disease

  • Ulcerative colitis

  • Internal bleeding (ulcer, polyps in the colon/intestines, colon cancer)

  • Inability to absorb iron (celiac disease or intestinal surgery)

  • Kidney disease 

10 BEST IRON-RICH FOODS

Although red meat, poultry, seafood, and fish are the best natural source of iron (they contain heme iron derived from hemoglobin) there are other foods. Some plants contain sources of iron (non-heme iron) but they are just absorbed differently in the body. Vegans and vegetarians have a more challenging time getting proper iron supplementation in their diets but that doesn’t mean there aren’t ways to get iron supplementation without eating meat. One trick I like to recommend is to cook with cast iron pans as this puts iron into your food while cooking. A daily iron pill may also be required as well as eating leafy green vegetables, sesame seeds, quinoa, pumpkin seeds, beans, lentils, and molasses.  The one challenge with iron pills is they can be hard to take as some women get constipated on them or feel nauseated. Eating adequate amounts of foods with iron in them as long as you are able to absorb the nutrients from these foods can be a way to keep your iron levels up. Here are 10 of the best iron-rich foods to eat…

  1. Molasses - 1 TBS = 9 mg

  2. Soybeans - 1 cups = 9 mg

  3. Dark chocolate - 3 ounces = 8 mg

  4. Beans and Lentils - 200 grams = 6 mg

  5. Seseame seeds - ¼ cup = 5 mg

  6. Oysters - 3 ounces = 3.5 mg

  7. Spinach - 100 grams = 3 mg

  8. Quinoa - 185 grams = 2.8 mg

  9. Red meat - 100 grams = 2.7 mg

  10. Pumpkin seeds - 28 grams = 2.5 mg

FOODS CONTAINING VITAMIN C TO ENHANCE IRON ABSORPTION

The best way to enhance your bodies ability to absorb iron is by eating foods that are rich in Vitamin C such as: 

  • Grapefruit

  • Oranges

  • Tomatoes

  • Berries

  • Peppers

  • Leafy green vegetables

  • Lemons

  • Limes

  • Kiwi

  • Broccoli

  • Cherries

  • Rosehips

  • Blackcurrants

  • Thyme

  • Parsley

  • Brussel sprouts

  • Lychees

  • Papayas

TESTING FOR IRON DEFICIENCY

I like to encourage women to be their own advocates when it comes to their health. So if you have any of the symptoms listed in this blog or have certain conditions or even suffer from heavy periods then I encourage you to see your health professional and ask for a Ferritin test (this will see if you are iron deficient) and a CBC (this tests for anemia). Doing just one of these tests doesn’t give you the big picture of your health. Doing these tests also gives you a baseline that you can refer back to down the road. 

One great tool to use before seeing your doctor, nurse practitioner or naturopath is a free downloadable guide you can find at Get Iron Informed. This gives you information, questions to ask your doctor, a place to track your symptoms, and it helps you understand your blood test results. 

If you have any questions please feel free to reach out and DM me.

KT












Kelli TaylorElements Wellness Centreiron deficiency, womens health, iron deficiency anemia, fatigue, brain fog, mensturation, pregnancy, heavy period, endometriosis, iron rich foods