A quick guide to preventing iron deficiency.
Iron deficiency can leave you feeling fatigued, weak, and short of breath or even cause hairloss - here is how to avoid it.Function in the body
Iron is a critical component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Without enough iron, your body can't produce enough hemoglobin, leading to a condition called iron-deficiency anemia. Symptoms of anemia include fatigue, weakness, pale skin, shortness of breath, and dizziness.
Iron is also necessary for the proper function of enzymes involved in energy metabolism. Without sufficient iron, the body may struggle to produce adenosine triphosphate (ATP), the primary energy currency of cells. This can result in decreased energy levels and feelings of fatigue.
Iron is required for the synthesis of DNA, the genetic material in cells. Without enough iron, cells may not be able to replicate properly, which can impair growth and development, particularly in children.
Iron plays a role in the proper function of the immune system. It is involved in the production and function of white blood cells, which are essential for fighting infections. Iron deficiency can weaken the immune response, making individuals more susceptible to infections.
Iron is also important for cognitive function and brain development. Iron deficiency, especially during critical periods of growth and development, such as infancy and childhood, can lead to cognitive impairments and behavioral problems.
We take in iron through our diet. If we take in less iron than our body consumes, we will eventually develop an iron deficiency.
RIsk groups
Who is at risk for an iron deficiency and why?
Women
Up to 20% of women have an iron deficiency, because they lose iron with every menstruation.
Athletes
Athletes tend to use up a lot of iron and are therefore also at a high risk of deficiency.
Vegans and Vegetarians
Vegans and vegetarians tend to eat less iron-rich foods. Therefore, they are at a higher risk of iron deficiency.
Recommended iron intake
Recommended iron intake
Women
Men
The best way to prevent an iron deficiency in the future is to adapt your diet to take in more iron and to optimise iron absorption.
Top 10 iron rich foods
Top 10 iron rich foods
Omnivores
Vegetarian
Vegans
Optimising iron absorption
Wait with coffee or tea. Go for Vitamin C
Coffee and tea reduce iron absorption
Coffee and tea can reduce iron absorption due to the presence of compounds called polyphenols, specifically tannins, which are known to inhibit iron absorption. Therefore, avoid drinking coffee with your iron source and do not drink coffee or tea for 2 hours afterwards.
Enhancing iron absorption with vitamin C
Vitamin C can enhance the absorption of plant based iron. Therefore, combine your meal with a glass of orange juice to maximize iron absorption.