Uncover the causes & effects of iron deficiency anaemia & learn how to prevent it with iron-rich foods such as red meat, leafy greens & fortified cereals. Expert advice from a nutritionist.
Iron deficiency anaemia is a common nutrient deficiency that can cause fatigue, weakness, and difficulty concentrating. It can be prevented by consuming iron-rich foods such as red meat and leafy greens.
As a nutritionist, I'm often asked about iron deficiency anaemia and how to prevent it. This common nutrient deficiency can cause fatigue, weakness, and difficulty concentrating, and it's important to be aware of the risks so we can take steps to protect ourselves.
Iron is an essential mineral that our bodies need to produce red blood cells. These cells carry oxygen throughout our bodies, so when there's not enough iron, the body can't produce enough red blood cells and this leads to anaemia. Women, vegetarians, and pregnant women are particularly at risk of iron deficiency anaemia. Women are at particular risk because of their menstrual bleed monthly, where some women have heavier flows than others. Vegetarians do not incorporate meat in their diet so they need to obtain iron mainly from plant sources. Pregnant women are at risk because a lot of their nutrients are utilised by their baby, so pregnant women can fall short on their iron requirements.
To prevent this, it's important to consume iron-rich foods such as red meat and leafy greens. Red meat is an excellent source of heme iron, which is more easily absorbed by the body than non-heme iron. Leafy greens such as spinach, kale, and broccoli are also good sources of non-heme iron.
Another way to increase iron absorption is to eat foods that are high in vitamin C, such as citrus fruits, kiwifruit, and strawberries, at the same time as iron-rich foods. The vitamin C helps the body absorb the iron more easily.
Here’s a list to get you started…
- Red meat, such as beef, lamb, and pork
- Poultry, such as chicken and turkey
- Seafood, such as oysters, clams, and sardines
- Beans and legumes, such as lentils, chickpeas, and kidney beans
- Tofu and soy products, such as tempeh
- Nuts and seeds, such as pumpkin seeds, cashews, and almonds
- Fortified breakfast cereals and oatmeal
- Dark leafy greens, such as spinach, kale, and collard greens
- Dried fruits, such as raisins and apricots
- Dark chocolate
It's also important to note that there are some things that can inhibit iron absorption, such as tannins in tea and coffee, and calcium in milk and cheese. So it's best to avoid consuming these foods at the same time as iron-rich foods. The same principle goes for when you're taking iron supplements.
In conclusion, iron deficiency anaemia is a common nutrient deficiency that can cause fatigue, weakness, and difficulty concentrating. To prevent this, it's important to consume iron-rich foods such as red meat and leafy greens. If you're concerned about your iron intake or think you may be at risk of anemia, don't hesitate to speak to your GP or a qualified nutritionist for personalized advice. Book a consultation with MP Nutrition to discuss your concerns and learn how you can improve your iron intake and prevent nutrient deficiencies.
References:
- National Institutes of Health. Iron fact sheet for consumers. Available at: https://ods.od.nih.gov/factsheets/Iron-Consumer/. Accessed on January 25, 2023.
- World Health Organization. Nutritional anaemias: Tools for effective prevention and control. Available at: https://www.who.int/publications/i/item/9789241548325. Accessed on January 25, 2023.
- Academy of Nutrition and Dietetics. Iron-deficiency anemia. Available at: https://www.eatright.org/health/wellness/anemia/iron-deficiency-anemia. Accessed on January 25, 2023.
- Harvard T.H. Chan School of Public Health. Iron. Available at: https://www.hsph.harvard.edu/nutritionsource/iron/. Accessed on January 25, 2023.
- American Society of Hematology. Iron-deficiency anemia. Available at: https://www.hematology.org/education/patients/anemia/iron-deficiency. Accessed on January 25, 2023.
FAQs
What is iron deficiency anaemia?
Iron deficiency anaemia is a common nutrient deficiency that occurs when the body doesn't have enough iron to produce enough red blood cells. This can lead to fatigue, weakness, and difficulty concentrating.
Who is at risk of iron deficiency anaemia?
Women, vegetarians, and pregnant women are particularly at risk of iron deficiency anaemia.
What are the best food sources of iron?
Red meat and leafy greens are good sources of iron.
How can iron absorption be increased?
Iron absorption can be increased by eating foods that are high in vitamin C, such as citrus fruits, kiwifruit, and strawberries, at the same time as iron-rich foods.
What should be avoided when consuming iron-rich foods?
Things that can inhibit iron absorption, such as tannins in tea and coffee, and calcium in milk and cheese, should be avoided when consuming iron-rich foods.