Iron deficiency anemia is the most common nutritional disorder in the world. According to the World Health Organization 30% of the total world's population has iron deficiency anemia. In the developing world the numbers may be a lot higher. Indian women especially are noted to have this deficiency in large numbers.

Symptoms of Iron Deficiency Anemia include -

• Fatigue
• Shortness of breath
• Headache
• Irritability
• Dizziness
• Craving for ice or clay
• Weight loss

ABSORPTION OF IRON

Generally, about 10 to 15% of iron in the diet is absorbed by the body, though individual variations occur. The human body is calibrated to maintain iron levels/stores within normal limits. Thus, absorption increases in individuals who are iron deficient and decreases in normal individuals to prevent iron overload.

Heme iron, found in meat, poultry and fish is much better absorbed by the body than non heme iron found in vegetables, legumes, grains and fruits. Consequently, vegetarians are sometimes at increased risk for developing iron deficiency. Eating heme iron or foods rich in vitamin C in a meal, enhances absorption of non heme iron consumed in the same meal.

Vegetarians must be careful to include foods that contain vitamin C such as oranges, orange juice, lemon juice, cantaloupe, strawberries, broccoli, tomatoes and bell peppers in their meals to enhance absorption of iron.

Tea and coffee decrease iron absorption in a meal and should be only consumed within a gap of 1-2 hours at least before or after intake of food.

Most often iron supplements are recommended to combat this problem by physicians, however it needs to be within the limits.

IRON TOXICITY/ POISONING

Too much iron is also harmful and can result in a condition called hemochromatosis. Iron overload can even be fatal. That is why though dietary iron intake is safe, iron supplements should be taken only under the advice of a physician. (especially children - ALWAYS KEEP IRON SUPPLEMENTS OUT OF CHILDREN'S REACH).

SYMPTOMS OF IRON POISONING:

• Fatigue
• Anorexia
• Dizziness
• Nausea
• Vomiting
• Headache
• Weight loss
• Shortness of breath
• Grayish color to the skin

Courtesy
Glow With Health Wellness Solutions