Iron deficiency, a condition in which the body’s iron stores become too low, is considered by the Center for Disease Control and Prevention as “the most common nutritional deficiency worldwide (1).”
Why is Iron Important?
Iron is an essential nutrient that is an important component of red blood cells, with the primary role of carrying oxygen from the lungs to the rest of the body and storing oxygen in the muscles. An adequate iron intake is also essential for normal function of the immune system. When an adult does not include sufficient amounts of iron rich foods in the diet, an iron deficiency may develop which causes weakness, lethargy, muscle fatigue, difficulty maintaining body temperature and shortness of breath. An iron deficiency during pregnancy can increase the risk for small or early babies and a deficiency in infants can delay normal motor and/or mental function (2).
Who is at Risk for Iron Deficiency?
The National Healthy and Nutrition Examination Survey estimated that those at greatest risk for iron deficiency are toddlers aged 1-2 years old, adolescents, adult females ages 12-49 years and pregnant women (1). These groups are at higher risk because during periods of rapid growth iron needs are increased and women of childbearing age have increased iron losses due to menstruation. It is important that these particular groups get adequate amount of iron in the diet to prevent deficiency.
Tips to Help Increase Iron Intake.
- It is important for adults, adolescents and children to include foods such as seafood, beef, poultry, eggs, dried beans, oatmeal, wheat bran, spinach and nuts, which are high in iron, in the diet.
- Remember that iron from an animal source is absorbed better than iron from a plant. If a person depends solely on plants as a source of iron, it is important to eat an increased amount of vegetables that are iron rich and consume cereals and juices that have been iron fortified.
- Formula feed babies should be given iron-fortified formulas.
- Iron in human milk is highly bio-available, and will provide adequate amounts of iron until the baby is 6 months old.
- All babies older than 6 months old should be given iron-fortified cereals.
- Vitamin C promotes the absorption of iron, so it is beneficial to eat foods high in vitamin C such as citrus fruits or juices, broccoli, Brussels sprouts and tomatoes when eating foods that are high in iron.
Reference:
- Center for Disease Control, stats on iron deficiency
- Mahan, Escott-Stump. Krause’s Food, Nutrition and Diet Therapy. Pennsylvania, 2004.
