Most people get all the iron they need from a balanced and varied diet but when someone is pregnant, she can become deficient in iron. Iron-rich foods include the following:
- Meat (thoroughly cooked)
- Dark green vegetables such as broccoli, watercress, spinach and kale
- Nuts (although you may need to avoid peanuts) - almonds and brazil nuts are a good source
- Pulses such as chick-peas and lentils
- Wholegrains such as wholemeal bread, brown rice and breakfast cereals
- Dried fruit
- Eggs.
Iron is of tremendous value to the human body. It is involved in the formation of red blood cells and is a transporter of oxygen to every cell providing us with the necessary burst of energy we all need to help us through our daily tasks. Iron assists the memory and the ability to concentrate, and can help improve the state of healthy activity and mood. In addition, iron helps build resistance to infection, stress and disease.
Recognising Iron Deficiency
Iron deficiency is the most common single nutrient deficiency in the developed world. Iron deficiency is the biggest common cause of anaemia and is often called the world’s most common disease.
Iron deficiency is associated with diminished work capacity. Normal Iron levels are necessary for normal work capacity. Iron deficiency has also been shown to affect intellectual activity and efficiency. Lack of Iron can also lead to a general run down feeling, anaemia, headaches, acute infections, colds, flu, dizziness and shortness of breath during periods of exertion such as exercise.
Iron deficiency High Risk Groups
- Menstruating women (especially teenagers)
- Pregnant women
- Lactating mothers
- Strict Vegetarians and Vegans
- Elderly people (with increasing age, iron deficiency becomes more and more common in both men and women)
- Hospital patients and outpatients exposed to excessive bleeding due to wounds, surgery etc.
Iron supplements
Iron deficiency anaemia is usually treated by replacing the iron that is missing from the body. A GP will prescribe an iron supplement to help restore the iron which is missing from the body. The most commonly prescribed supplement is ferrous sulphate. This supplement is taken orally, up to three times a day.
Most people will not experience any side effects when taking iron supplements. However, in some cases, ferrous sulphate may upset the stomach, causing sickness, heartburn, constipation and diarrhoea. This supplement can also turn stools black. However, taking this medicine with, or shortly after, food will help to minimise any side effects.
People who find that ferrous sulphate is not suitable because of the side effects may be prescribed a different iron supplement known as ferrous gluconate. This supplement should produce fewer side effects because it contains a less concentrated dose of iron. However, this does mean it may take longer for the levels of iron in the body to be restored.
Safe Storage of Iron Supplements
It is very important to keep iron supplements safely stored away, and out of reach of children. This is because an overdose of iron supplements in a young child has a toxic effect, and can be fatal.
Including Iron in the Diet
To make sure that someone has a healthy, well-balanced diet, they should include foods from all the major food groups in the diet. However, those with iron deficiency anaemia should also make sure that they eat plenty of iron-rich foods, such as those listed above.
Iron deficiency anaemia occurs when the body does not have enough iron. A lack of iron in the body can be caused by a variety of factors, outlined below:
- Gastrointestinal blood loss
- Non-steroidal anti-inflammatory drugs (NSAIDs)
- Stomach ulcers
- Cancer
- Menstruation
- Pregnancy
- Diet
However, those who find themselves iron deficient can quickly and easily use supplements to restore the natural balance in the body and achieve great health.
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