Iron: Deficiencies, Anemia,& symptoms
Introduction
Iron is found in hundreds of enzymes and proteins in the body. Iron, in the human body, is found attached to protein. When it combines with protein and copper, the result is hemoglobin. Over 65% of the iron in the body is tied-up in hemoglobin.
Functions of Iron in the Body
- Helps create hemoglobin, which delivers oxygen to the body cells
- Performs important immune system functions
- Helps create myoglobin
Iron Deficiency Symptoms
- Fatigue
- Cold hands and feet
- Poor immune system
- Constipation
- Brittle Nails
- Pale skins
Food Sources of Iron (From greatest to least)
- Liver
- Oysters
- Beef
- Tongue (yes the tongue from an animal)
- Potato (non heme iron)
- Prune Juice (non heme iron)
People More Likely to have an Iron Deficiency
- High intake of coffee or tea.
- Menstruating women (Women need more iron during, before, or after menstrual cycles)
How much Iron should I take per day?
Iron is complex and must involve several test. Simply looking at the hemoglobin and iron levels is not a good enough test for iron deficiency.
It’s important to not depend on taking iron supplements as the iron can accumulate in the body and cause toxicity. If this happens, the skin may turn gray and the person will be severely out of breath, lose weight, experience dizziness, have headaches and have low energy.
You will likely need to incorporate food and supplements. In order to avoid iron overload, get your iron mostly from food! When there is a deficiency, it generally takes about 3-6 months to overcome it with the aid of supplements and food.
Bonus: Adding food with vitamin c will boost your absorption of Iron. So if the average person gets .7 mg from a potato, someone who eats food with vitamin C will get closer to 1mg than someone who didn't. So, adding orange juice with steak will improve iron absorption.
The RDA for iron is 8 mg and nearly double for women. Even higher for pregnant women (About 25-30mg) depending on the case.
If you need creative help with getting more iron from food and supplements please schedule a call below. I can help you better if I know what food you eat and don't eat.
