Have you been told by your doctor that you have low iron? Iron deficiency is a very common disease, but can be easily prevented. It is estimated that more than three million people in the U.S have low iron. Low iron stores can lead to iron-deficiency anemia, a condition where your body is low in red blood cells. Red blood cells contain hemoglobin, iron rich protein that gives your blood its red color. Hemoglobin helps carry oxygen throughout the body.
Symptoms of low iron include fatigue, weakness, pale skin, shortness of breath, brain fog, headaches, cold hands and feet, dizziness, restless leg syndrome, ice cravings or other non-food cravings, and frequent infections (iron plays a key role in a healthy immune system).
Risk factors for anemia:
» Lack of iron in your diet, usually form a poor diet.
» Having a digestive issue that disrupts nutrient absorption, such as inflammatory bowel disease, Crohn’s disease or an ulcer.
» Intestinal surgery such as gastric bypass.
» omen in their childbearing years are at higher risk for iron deficiency because of the loss of blood during menstruation
» Pregnancy
» Regular use of over-the-counter pain relievers, especially aspirin, which block certain nutrients.
Many individuals who are diagnosed with iron-deficiency anemia are prescribed iron pills, which can lead to constipation. You can increase your iron intake naturally through diet and the following tips.
Foods rich in iron include:
Legumes: soybeans, lentils, tofu, chickpeas and lima beans. Dried beans are a great source of iron.
Nuts: cashews, almonds, Brazil nuts, walnuts, pecans, pistachios
Vegetables: leafy greens such as collards, kale and Swiss chard are some of the highest iron-rich veggie sources.
Fruits: dried apricots, prunes, raisins
Meats: beef liver and oysters are high in iron. Organic red meat, eggs, chicken and wild caught fish are also sources of iron.
Seeds: chia, pumpkin, sunflower & sesame seeds
Grains: quinoa, oatmeal, iron fortified cereals and oatmeal, (however look for natural cereals that are low in sugar).
Other: blackstrap molasses, Brewer’s yeast: High in folic acid, vitamin 12, and iron. Add to cereal, salad or juice.
Tips to help boost iron include:
» Foods rich in vitamin C help boost the absorption of iron. When you pair an iron-rich food with a vitamin C rich food your body absorbs even more of the iron from the food. For example, have an orange with iron fortified oatmeal for breakfast.
» Avoid foods that decrease iron absorption. Caffeine consumption can interfere with iron absorption, so avoid coffee and tea at least 1-2 hours before and/or after a meal. Also, avoid sodas to prevent interfering with iron absorption. » Cook with cast iron pans. It has been shown that cooking with cast iron pots and pans increases the iron content of foods. » Consider a multi-vitamin with iron. I highly recommend a multi-vitamin for everyone. But, if you suffer from low iron, choose a multi-vitamin with iron. » Consider a digestive enzyme or HCL (hydrochloric acid) supplement with meals. There is growing evidence that shows you may not be absorbing the nutrients, (including iron) your body needs due to low stomach acid, lack of enzymes or poor digestion. By consuming a digestive enzyme or HCL with meals, (found at your local health food store) you may be able to help your body absorb nutrients better. » Some researchers show that low iron is linked to poor gut health. Consider taking a probiotic daily and include fermented foods into your diet to help restore gut health.
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