Ironing Out Your Diet - Iron Deficiency Anemia

Are you getting your required daily intake of iron in your diet?

Too much iron, and you'll need a shovel to assist you during happy potty time. Talk about cranky. On the other hand, too little iron can bring about a very serious condition known as Iron Deficiency Anemia. If you're dieting, this is an article that you won't want to miss!

Forget gold - it's iron we need to be after these days!

Simply put, dieting centers around a decrease in an individual's daily calorie intake. Most dieters shave that amount to about 1,200 to 1,500 calories per day - which isn't a lot to work with when dealing with total nutrition.

Why do we need iron?

- For energy!

- Iron is necessary to carry oxygen throughout our body.

- To ensure a healthy immune system.

Who can get Iron Deficiency Anemia?

Anyone can.

Some things to remember:

- Only a small portion of the iron you intake will be absorbed in the body.

- Vitamin C enhances the absorption of iron - so go tropical!

- Tea works to block the absorption of iron.

- Cooking your food in an iron skillet will add iron to your diet

- Some foods are fortified with iron. What does this mean? Well, it's sort of like our Christmas turkeys that get injected with 'butter' that bastes the turkey as it cooks. Iron is added to foods that are frequently consumed such as wheat flour.

- There are two types of iron: haem iron and nonhaem iron. Combining foods that are high in haem iron with nonhaem iron foods boosts the absorption power.

Iron Sources

Liver, shellfish, salmon, canned clams, dried peas and beans, soybeans, nuts, green and leafy veggies, dried apricots, raisins, dates, figs, iron fortified cereals (some brands contain up to 16 mg per cup!), whole wheat bread, eggs, alfalfa shoots, prune juice, tomatoes, lemons, peppers, broccoli, pumpkin seeds and blackstrap molasses.

How much iron do you need?

Males age 19 years and older need at least 10 mg of iron per day. Females need a bit more iron than males. Females who are 19 years to 50 years old need at least 15 mg of iron per day in their diet. Females over age 50 should take in a minimum of 10 mg of iron per day.

Symptoms of Iron Deficiency Anemia

- shortness of breath

- fatigued, lethargy

- inability to concentrate

- dizziness

- irritability

- headache

- frequent infections

If you are experiencing the above symptoms, please make an appointment with your physician. Iron Deficiency Anemia can be a very serious condition.

This article is in no way intended to diagnoses or treat a medical condition and is for reading purposes only. Please seek the advice of a family physician for professional guidance for any health concern you may have.

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