While it is necessary to consume an adequate amount of iron in your diet, it is also essential to be able to absorb the iron properly. Iron supplements from organic sources are easier to absorb than those from inorganic sources. A liquid supplement is best absorbed.

Even if you eat an iron-rich diet, the lack of certain vitamins such as vitamin A, B-complex (thiamin, riboflavin, niacin and pantothenic acid) or vitamin C can result in under-absorption of iron. Folic acid, another member of the vitamin B complex, is required for the production of healthy red blood cells. It is an essential factor in the production of "heme," the iron-containing pigment found in hemoglobin. A deficiency in folic acid hinders the production of normal red blood cells and is also essential for healthy brain and nervous system function. Folic acid is found primarily in leafy green vegetables and liver. Women who use birth control pills for contraception or to regulate menstrual cycles are at a greater risk of developing folic acid deficiency.

Pyridoxine (vitamin B₆) is also necessary for normal red cell production. Anemia that fails to respond to iron may be corrected with daily supplements of vitamin B₆. Vitamin E is essential for red blood cell survival as it helps to extend the life of red blood cells. Copper aids in the formation of red blood cells and iron absorption. Calcium supplements, antacids and zinc can inhibit iron absorption and should not be taken at the same time as iron supplements.

Your body absorbs iron in different quantities from different foods. Good sources of iron are chicken, seafood, beans and peas (black beans, pinto beans, kidney beans, chickpeas, lentils) dried fruits, dark leafy vegetables, molasses, wheat bran and wheat germ, oatmeal, whole grains (millet, barley, rye, oats) and soybean flour. Vegetables containing high amounts of iron include beet greens, swiss chard, spinach, brussels sprouts, sweet potatoes, broccoli and kale. Sesame seeds, sunflower seeds, pecans and almonds are good sources of vegetarian iron and are high in other essential nutrients.

Foods that reduce your ability to absorb iron include large quantities of bran, tea, coffee and a compound found in unleavened bread or unrefined cereals known as phytate. Drinking excessive alcohol is not only toxic to the liver but tends to deplete the body’s store of the vitamin B-complex. Caffeine and sugar also deplete B-complex stores, increasing anxiety and nervous tension.

It’s important to combine a gentle exercise regime with effective diet and supplement management. Deep breathing exercises, walking and progressive muscle relaxation help promote good oxygenation and circulation.

Herbs For Strong Blood

Helpful herbs include yellow dock, pau d’arco (used to promote liver health), and shepherd’s purse (to promote blood clotting and reduce menstrual bleeding).

Stinging nettle and chives (rich in both vitamin C and iron) are a perfect combination to help prevent iron deficiency anemia. Chives can be eaten fresh, but stinging nettle it is best taken dried, as an extract or in capsules. Turmeric, a delicious herb often used for flavoring Indian dishes, also promotes liver health.

With a little homework, self-knowledge, and reliable health resources, every woman can, and should, play a major role in creating her own state of good health and well-being.

Jennifer Farnell is a writer with a background in practical nursing.

Source: alive #208, February 2000