Learn about iron deficiency and why iron is vital for women’s health

Learn about iron deficiency and why iron is vital for women’s health

Prick your finger with a pin and you see a bright red speck of liquid ooze out. While the sight of blood can be a worrisome sight for many, it also leaves some wondering as to why our blood is red in colour. 

Iron takes the credit for the red hue of our blood. Iron has the property of reflecting red light and because there is a lot of iron in our blood, it looks red. The colour of blood is bright red when it’s just leaving the lungs as it’s rich in oxygen. It becomes dark red after releasing most of the oxygen to the body.

What is iron and why does our body need it?

Well, iron is a vital mineral that the body needs for growth and development. You may know that your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. It also uses iron to make myoglobin, another protein that provides oxygen to muscles. In addition, your body needs iron to make some hormones.

Without enough iron, your body can’t produce enough hemoglobin which can result in iron deficiency anemia. Iron deficiency anemia can leave you tired and you may feel shortness of breath. Other symptoms are irritability, headaches, and pale facial complexion. If you have any of these symptoms, we recommend you consult a doctor. The doctor might ask you to do a blood test to find out your hemoglobin level.  

Iron-deficiency anemia is the most common nutritional deficiency worldwide and therefore it is important to know the common dietary sources of iron so you can include them in your diet.

Let’s look at a few sources of iron

So now we know how vital iron is, to be healthy. The best way to avoid the symptoms of low iron levels or low hemoglobin is to make sure you have a diet rich in iron. 

 Here are a few sources of iron:

  • Red meat, fish, and poultry – the most easily absorbed form of dietary iron known as heme iron 

  • Plant sources of iron – leafy green vegetables -spinach and kale, whole grains, dried pulses, fruit, and seeds. 

However, non-heme iron which is a plant form of dietary iron is more difficult to absorb. If you happen to take tea, coffee, cocoa, or red wine, along with iron-rich plant foods, certain compounds present in these beverages prevent the non-heme iron from being absorbed. 

Vegetarians, take care of your iron intake

It’s also important for vegetarians to take care of their iron intake and absorption. 

Animal foods such as meat, seafood, and poultry provide both heme and non-heme iron and are better absorbed by the body. 

Plant foods, such as spinach and beans, grains that are enriched, like rice and bread, and some fortified breakfast cereals contain non-heme iron. 

If you are a vegetarian or vegan, to increase the absorption of iron from plant sources, it’s recommended you eat them with a good source of vitamin C like tomatoes, oranges, kiwi, strawberries, or bell peppers. 

Another suggestion is to have your breakfast cereal with orange juice rather than a cup of tea or coffee, for better bioavailability of iron. The same goes for your plant protein powder fortified with iron. Have it mixed with orange juice or any other vitamin C food source.

Women and Iron

Both men and women need iron to keep tiredness and fatigue at bay. Iron plays an important role in maintaining the energy metabolism, oxygen transport, cognitive function, immune function, and formation of red blood cells. 

From ages 9 to 13, girls need 8 milligrams of iron a day, and 15 milligrams starting at around age 14. 

Though women and men metabolize iron from food at roughly the same rate, while men need around 8 mg of iron in their daily diet, women need up to 18 mg. 

It’s evident that women’s nutritional needs change during menstruation, pregnancy, breastfeeding, and menopause. According to WebMD, women need about twice the amount of iron during pregnancy ( because their body uses iron to make extra blood for the baby). And yet, about 50% of pregnant women don’t get enough of this important mineral. 

WebMD recommends at least 27 milligrams (mg) of iron every day during pregnancy. and at least 9 mg of iron every day for breastfeeding mothers, 19 or older. 

Women aren’t the only ones to get anemia, but they’re at the highest risk due to the increased need for iron right from puberty through menopause. It’s clear that they need more iron in their diets than men do – and as much as three times more during pregnancy. 

Watch out for your iron intake to stay in top shape!

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