Health Guide

How Much Iron Do I Need

The need for Iron!

Why all the fuss about iron in your diet, you say. Well, we give you the reason. Do you know that iron is the central component of "heme", a molecule used to build hemoglobin? Next, you would be wondering what hemoglobin is? Well, it's the oxygen-carrying protein found in red blood cells.

Now we come to the role of oxygen. It is used by your body to help produce energy. When iron stores are low, the body cannot make enough hemoglobin, so there is less oxygen available for energy production.

Iron also fortifies your immune system. It is also involved in the production of collagen and in the formation of amino acids, which are the backbone bone of proteins, the building blocks of your body.

Now we'll tell you what happens when the levels of hemoglobin in the blood decrease. The consequence is appearance of symptoms of anemia. These include fatigue, weakness, irritability, headaches, pale complexion and lowered resistance to infection. Some people feel cold all the time. Others complain that their wounds and cut take long to heal. All these symptoms are manifestations of anemia.

How much!

Now that you know the importance of iron in your body, you must be wondering how much you should consume daily. Well, the Recommended Dietary Allowance (RDA) for pre-menopausal women and teenage girls is 15mg of it every day. Adult men and post-menopausal women need less about 10mg daily. The RDA is much higher (30 mg) for pregnant women, to accommodate the rapid rate of growth that occurs during pregnancy.

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Iron Deficiency Diet

Iron in your diet!

So you've been diagnosed with iron-deficiency anemia! We advise you to include more iron in your diet. Infact, if you know which foods are rich in iron you'll be taking the first step to boosting your iron stores. However, if anemia is severe, you can go in for an iron supplement such as ferrous sulphate or a multi-vitamin with iron.

For your convenience we'll like to tell you that iron in your food is present in two forms: Heme iron which is efficiently absorbed by your body and Nonheme (plant) iron that is discernibly less well absorbed. Heme iron if found in meat, fish and poultry while nonheme if also found in these foods as well as in dried fruit, molasses, leafy green vegetables, wine and most iron supplements.

Eating for energy!

It's not enough to know where iron is lurking. You have to get it into your system. This is somewhat more difficult for vegetarians (since all nonmeat forms of iron are nonheme, and therefore less well absorbed) but it's certainly not impossible. Some tips:

• Choose iron-rich foods. Lean meats, fish, and poultry are still the best iron sources for meat eaters. For those of you who aren't willing to eat non-veg once a week, foods like beans and legumes, greens, whole grains, and dried fruits will provide iron, albeit in a less absorbable (nonheme) form.
• Choose more 'C.' Vitamin C, which helps trap and dissolve iron, can improve the absorption of nonheme iron. "Including a vitamin C-rich food with meals is a good way for vegetarians to get more iron. Vitamin C comes in so many colors and flavors like broccoli, tomatoes, green and red peppers, orange juice, grapefruit, strawberries, mangoes and papayas, even baked potatoes. The list is endless. Easy to choose! Isn't it?
• Remember that little things add up. Switch to an iron-fortified cereal for breakfast. It may sound like an old wives' tale, but cooking in an iron container especially with high-acid foods like tomatoes can contribute a little extra iron, too.
• Avoid excess coffee, tea, or chocolate with meals. These beverages contain substances that inhibit the absorption of nonheme iron. Infact, stay away from coffee or tea immediately after meals. You could be losing almost 50% of the iron you just ate.
• Supplement with ferrous sulfate or a multivitamin. For those of us who simply can't get enough iron from foods, supplementation may be a viable alternative. Ask your health care provider or nutritionist what supplement is best for you. Make sure that you don't take iron supplements at the same meal as calcium supplements, because calcium interferes with iron absorption.

MedlinePlus Medical Encyclopedia: Iron in diet

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Effects of Iron Deficiency

Lethargy! Fatigue! Listlessness! People living in the fast lane attribute these symptoms to stress. Others are convinced that they need more sleep. But hear this! One real cause for all these woes is Iron-deficiency anemia. Let's know all about it and what you can do to keep it at bay. Read on

What is Iron-deficiency!

Iron- deficiency is a condition that occurs when the iron stores in the body get depleted. Take the case of Reena, 49, a marketing executive in a dot com. Says she, " I come home from work, cook dinner, usually do laundry or clean and I am wiped out. Maybe I should get more sleep, but it never seems to work that way."

Reena has iron-deficiency anemia, the most widespread nutritional deficiency in the world that hits millions of people all across the world especially women.

Who should be concerned!

Should I be concerned about iron-deficiency? Well, if you're a woman between the age group of 18 and 55, the answer is definitely, yes! As mentioned earlier while people of any age and sex can develop this condition, pre-menopausal women are particularly at high risk. Moreover, menstruating women lose a considerable amount of blood every month and iron escapes right along with it. Unless iron is replaced, these monthly losses can deplete stores over time. But while pre-menopausal women need more iron then men, they generally tend to eat less, which complicates the challenge of getting more iron from food.

This deficiency is also pretty common in infants and children and in adolescents of both the sexes. Poor food choices, blood flow and increased muscle mass contributes to the increased iron needs of teenagers especially girls.

Iron deficiency anemia effects - MayoClinic.com

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