Overview
Iron is an essential element your body uses to distribute oxygen to all of its parts for them to efficiently perform their functions. Hemoglobin is made of iron and gives the color in red blood cells. Hemoglobin allows your blood to carry oxygenated blood from the top of your head to the tips of your toes. As a result of low iron levels in your body, your metabolism might slow down and you might feel weak and lethargic as your body accommodates for being less efficient in producing oxygen-carrying hemoglobin.Causes of Low Iron
MayoClinic.com suggests that blood loss, low dietary intake, malabsorption and pregnancy all contribute to low iron levels. Blood loss occurs when there is gastrointestinal bleeding with the regular use of pain relievers like aspirin, or from peptic ulcers, hiatal hernia, a colon polyp or colorectal cancer. Having intestinal disorders such as celiac disease might inhibit the absorption of iron from the foods you eat. Women with heavy periods or those who are pregnant lose their iron supply more rapidly and require more iron in the diet before symptoms like brittle nails, tongue soreness and frequent infections appear.
Metabolism and Low Iron
According to the National Lung and Blood Institute, fatigue occurs with low iron as not enough red blood cells are present to carry oxygen efficiently throughout your body. You metabolism might slow down to accommodate for the low oxygen levels and cause general weakness. Anemia also can cause shortness of breath, dizziness, headache, coldness in your hands and feet, pale skin and chest pain. As for low iron in children, a 2007 study published in the "Journal of Health, Population and Nutrition" show that anemic infants are more likely to falter in growth and as a consequence tend to be underweight.
Plant Sources of Iron
The American Red Cross states that you absorb only 2 percent to 10 percent of non-heme iron found in plant foods compared with the 30 percent of heme iron from animals. Vegetables such as spinach, beet greens, peas, string beans, collard greens and chard are good sources of iron, as are sweet potatoes. Fresh fruits such as prunes, watermelon and figs have iron, as do dried varieties of raisins, apricots, dates and peaches. Enriched or fortified iron foods in bread and cereal products can be found by reading food labels. Vitamin C is shown to help your body absorb more iron, so eating foods such as parsley, broccoli, bell pepper, strawberries, citrus fruits, papaya, cauliflower, kale, mustard greens and Brussels sprouts can increase the amount of iron you get.
Animal Sources of Iron and Recommended Iron Intake
According to the National Institute of Health, iron from red meats, fish and poultry contain heme iron. Liver, oysters, lean beef, clams and dark meat turkey are great sources of heme iron. The recommended daily allowance of iron for infants 7 to 12 months old is 11 mg a day, while children 1 to 13 years old should have 7 to 10 mg a day, males 14 to 18 years old should have 11 mg a day and females in that age range should get 15 mg. Adult males should get 8 mg and females 18 mg a day. Pregnant women should be ingesting 27 mg of iron a day, regardless of age. There are about 3 mg of iron in 3 oz. or one serving of beef tenderloin and about 18 mg of iron in 3/4 cup of iron-fortified cereal.
Warning and Supplementation
In severe cases of iron deficiency, craving certain non-food items, such as dirt, paint or starch, might occur. It is important to visit your doctor when you experience symptoms. Iron supplements might cause constipation and it is important to increase the amount of dietary fiber and water in your diet when you use iron supplementation. Always remember to consult your doctor or dietitian before beginning any new diet regimen.
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