Pump Up Your Iron Ways to avoid anemia :: Health and Disease :: Blood and Glandular Disorders

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Pump Up Your Iron
by author Sherry Torkos, BScPharm

Iron deficiency anemia is the most common nutritional disorder in the world. In Canada approximately 20 percent of women, 50 percent of pregnant women, and 3 percent of men are iron deficient.

The primary cause of iron deficiency is blood loss due to ulcers, cancer, hemorrhoids, or long-term aspirin use. Women are particularly vulnerable to iron deficiency during heavy menstrual periods, pregnancy, childbirth, and breastfeeding. Those with low dietary intake of iron (such as vegetarians) and malabsorption disorders such as celiac disease are also at risk.

Iron is an essential mineral for human health. It is required for several vital functions, including carrying oxygen to the tissues in the form of hemoglobin, participating in enzyme reactions, and supporting immune function.

Two faces of iron
There are two types of iron found in food: heme iron and nonheme iron. Heme iron is the most absorbable form of iron and is found in meats, poultry, and fish.

Good sources of nonheme iron are dried fruits, dark green leafy vegetables, legumes, and whole grains. To boost absorption of nonheme iron in foods, combine these foods with vitamin C-rich foods, such as citrus fruit, berries, melons, peppers, and tomatoes. Cooking with cast-iron cookware can also increase the amount of nonheme iron in foods.

Dietary measures alone are often not enough to treat iron deficiency anemia, thus supplements play a vital role in managing this condition.

Supplements
Tablets:
Health care practitioners often recommend iron tablets such as ferrous gluconate or ferrous sulphate for the management of iron deficiency. While these supplements are effective, they often cause unpleasant side effects, such as constipation and stomach pain, which may lead to poor compliance and thus continued iron deficiency.

Liquids:
Various liquid iron products containing ferrous gluconate and iron chelates are available. They provide better absorption than solid tablets; however, they often have a strong taste and can stain the teeth.

Mineral water
Iron-rich natural mineral water contains elemental iron (Fe++). This form of iron is better absorbed, thus smaller amounts are effective. It is tasteless and does not cause constipation or upset stomach. Research shows it to be effective in the prevention of iron deficiency during pregnancy.

For best results, take iron supplements between meals, and do not take them with milk, calcium, tea, or coffee, as this may reduce absorption.

If you are low in iron, see your health care practitioner regularly for proper monitoring.

Dietary sources of HEME IRON (Based on usual serving size)

Excellent (3.5 mg or more)	Good (2.1 mg or more)	Fair (0.7 mg or more)
n/a	beef, ground or steak, cooked	chicken, ham, lamb, pork, veal halibut, haddock, perch, salmon, canned or fresh shrimp, canned sardines, tuna eggs

Dietary Sources NONHEME IRON (Based on usual serving size)

Excellent (3.5 mg or more)	Good (2.1 mg or more)	Fair (0.7 mg or more)
cooked beans such as white beans, soybeans, lentils, chick peas clams, oysters pumpkin, sesame, and squash seeds breakfast cereals (enriched with iron) tofu	canned lima, red kidney beans, chick and split peas cooked enriched egg noodles dried apricots dark green leafy vegetables such as spinach	peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, sunflower seeds cooked pasta, egg noodles bread cooked oatmeal wheat germ canned beets, drained canned pumpkin dried seedless raisins, peaches, prunes, apricots

Symptoms of possible iron deficiency

fatigue
pale skin
poor concentration and memory
headaches
dizziness
brittle nails
intolerance to exercise
glossitis (an inflamed tongue)

Sherry Torkos, BScPharm, is a pharmacist and author of several health books, including The Canadian Encyclopedia of Natural Medicine (Wiley, 2007). sherrytorkos.com

Source: alive #319, May 2009

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