Have you always wondered why you might be feeling fatigue throughout the day? You may have a condition known as iron deficiency anemia!

Anemia is a condition in which you lack enough healthy red blood cells to carry adequate oxygen to your body's tissues. If you are consuming insufficient amount of iron in your diet you may develop a condition known as iron deficiency anemia. This may lower the number of hemoglobin (part of red blood cells which carries oxygen for all cells in your body) circulating in your body, as iron is essential for hemoglobin production.  Iron deficiency anemia is a common condition that occurs in 1 in 4 individuals

Iron deficiency anemia caused by a variety of factors. These can include insufficient iron intake or absorption, pregnancy or blood losses. (1)

This blog will cover the common signs and symptoms of iron deficiency anemia, how it is diagnosed, how to properly manage this condition, and how to boost your iron intake.

Signs and Symptoms of Iron Deficiency Anemia

Here are some signs and symptoms to look out for:

·        Chronic or ongoing fatigue

·        Weakness

·        Pale skin

·        Brittle Nails

·        Dizziness

·        Inflammation or soreness of the tongue

·        Low hemoglobin and hematocrit levels – discovered through Iron studies blood test

If your doctor suspects that you may have an iron deficiency anemia, they will encourage you to complete an iron studies blood test to check your blood hemoglobin levels, serum ferritin levels (number of iron in your blood) and total-iron binding capacity levels.

Are you at risk of iron deficiency anemia?

Here are some risk factors of iron deficiency anemia:

1.     Nutritional risk factors: consuming insufficient levels of Iron and Vitamin C, following fad diets, consuming too much caffeine and/or alcohol, a vegan or vegetarian diet

2.     Illnesses which include gastrointestinal diseases such as Ulcer’s disease, Inflammatory Bowel Disease and undergoing surgery or trauma

3.     Demographic factors: Women tend to require more iron then males do as women lose blood during menstruation. This iron requirement is increases further during pregnancy and breastfeeding or if women have menorrhagia (heavy menstrual bleeding). Children and adolescents also require more Iron for their growth and development.

How to increase your iron intake

1.     There are 2 main types of iron containing foods including heme iron (commonly found in meat) and non-heme iron (found in plant based foods). Heme iron is better absorbed than non-heme iron. Hence, it is a good idea to consume heme iron at the same time as non-heme iron.

Here are some food sources of heme iron:

·        Red Meat (2mg of Iron per 100g)

·        Eggs (0.9mg of Iron per large egg)

·        Pork (0.7mg of Iron per 100g)

·        Chicken (0.5mg of Iron per 100g)

·        Fish (0.3mg of Iron per 100g)

Here are some food sources of non-heme iron:

·        Fortified cereals such as Weetbix (2 biscuits contain 3mg of Iron)

·        Firm tofu (3mg of iron per 100g)

·        Spinach (1.6mg of Iron per 100g)

·        Chickpeas (1.4mg per half cup)

·        Baked Beans (1mg per 100g)

2.     Pair foods rich in Vitamin C with Iron rich foods. Vitamin C enhances Iron absorption. (2) For example, instead of having eggs on toast for breakfast only, pair it with vegetables rich in iron such as kale and capsicum.

 Foods rich in Vitamin C include:

·        Tomatoes

·        Capsicum

·        Kale

·        Kiwi

·        Strawberry

·        Citrus fruits such as orange and lemon

3.     Reduce your phytate intake. Consume foods rich in phytate at alternative times to Iron-rich food. Phytate has been shown to block Iron absorption. (3)

Foods rich in phytate include:

·        Cereals

·        Legumes

·        Nuts

4.     Polyphenols found in tea, coffee and red wine has been shown to reduce Iron absorption in our bodies. (4) Hence, avoid having these beverages during a meal as it can reduce iron absorption. For example, instead of having tea during a meal, have it in between your meals.

     What can you do now?

To properly manage this condition, it is important to consult a health professional such as a GP or a dietitian. You might receive iron supplements depending on your blood hemoglobin levels. Ripe Health dietitians are trained to manage this condition and we have helped numerous clients to become more confident in consuming the right foods to boost people’s iron stores. If you are interested in seeing how Ripe Health dietitians can support you in managing this condition, send us an email (hello@ripehealth.com.au) or book an appointment with us today.

Our thanks to Meher, a student nutritionist, who is essential in putting this blog together!

References:

1.     Department of Health. Anemia. Canberra: AGPS; 2018. https://www.health.gov.au/resources/pregnancy-care-guidelines/part-f-routine-maternal-health-tests/anaemia

2.     Johnson-Wimbley TD, Graham DY. Diagnosis and management of iron deficiency anemia in the 21st century. Therap Adv Gastroenterol. 2011 May;4(3):177-84. doi: 10.1177/1756283X11398736

3.     Al Hasan, S.M., Hassan, M., Saha, S. et al. Dietary phytate intake inhibits the bioavailability of iron and calcium in the diets of pregnant women in rural Bangladesh: a cross-sectional study. BMC Nutr 2, 24 (2016). https://doi.org/10.1186/s40795-016-0064-8

4.     Ma Q, Kim EY, Lindsay EA, Han O. Bioactive dietary polyphenols inhibit heme iron absorption in a dose-dependent manner in human intestinal Caco-2 cells. J Food Sci. 2011 Jun-Jul;76(5):H143-50. doi: 10.1111/j.1750-3841.2011.02184.x