June 15, 2008
Iron Deficiency
by Melanie Huett, MS, RD, LD, WIC RD Nutrition Educator
Iron is a mineral that is a part of all cells and helps our muscles store and use oxygen. Iron deficiency is a condition that results from having too little iron in the body. Iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the United States. It can cause normal infant activity, movement, or mental function to be delayed. If it occurs during pregnancy it can increase the risk of having a small or early baby who is more likely to have health problems or die in the first year of life. It can also affect memory or other mental functions in teens and cause fatigue that impairs the ability of adults to do physical work.
Sometimes it can be hard for infants and toddlers to get enough iron from their diets. Pregnant women also have higher iron needs and may need to take an iron supplement. When people lose blood, they also lose iron resulting in the need for extra iron. Increased blood loss can occur with heavy menstrual periods, frequent blood donation, as well as with some stomach and intestinal conditions such as a food sensitivity or hookworms.
Iron from meat, poultry, and fish is absorbed two to three times more efficiently than iron from plant foods, which depends on the other types of foods that are eaten during the same meal. Foods containing vitamin C also help with iron absorption when they are eaten during the same meal. Some foods or drinks such as tea, coffee, whole grains, legumes and milk or dairy products can decrease the amount of iron absorbed during a meal. Calcium can also decrease the amount of iron absorbed during a meal, although reduced iron absorption from these items is usually not a problem if one is healthy and eats a balanced diet.
There may be no signs and symptoms with the early stages of iron deficiency, but some body functions can be impaired. Signs of iron deficiency anemia include feeling tired and weak, reduced work and school performance, slow mental and social development during childhood, difficulty maintaining body temperature, an increase in developing infections, and an inflamed tongue.
A healthcare provider will do blood tests to screen for iron deficiency, and treatment will depend on factors such as age, health, and cause of iron deficiency. Iron supplements may be prescribed. If the provider determines that the iron deficiency is due to a diet low in iron, more iron-rich foods in addition to taking an iron supplement may be recommended. It is important to be diagnosed by a healthcare provider because iron deficiency can have causes that aren't related to diet.
Generally, people can prevent iron deficiency by eating a healthy diet that includes good sources of iron. A healthy diet includes fruits, vegetables, whole grains, fat free or nonfat milk and milk products, lean meats, fish, dry beans, eggs, nuts, and is low in saturated fat, trans fats, cholesterol, salt, and added sugars. One can also eat foods that help the body absorb iron better. Vitamin C helps the body absorb iron in foods, especially when eaten during the same meal.
Recommendations for specific groups who are at a greater risk for developing iron deficiency:
Babies
- If possible, breastfeed your baby for 12 months. When your baby is about 6 months old, give your baby plain, iron-fortified infant cereal. Just two or more servings a day can meet a baby's need for iron at this age.
- When your baby is about 6 months old, include one feeding per day that includes foods rich in vitamin C along with foods that are rich in iron.
- If you can't breastfeed, use iron-fortified formula.
- Don't give cow's milk, goat's milk, and soy milk until your baby is at least 12 months old.
- After 6 months of age, give commercially prepared or home prepared plain pureed meats that have been chopped until smooth in a blender.
- If your baby was born early, is small, or can't get two or more servings per day of iron rich foods, talk to your health care provider about giving iron drops to your baby.
Young children (age 1-5 years)
- After your child is one year old, do not give more than three 8-oz. servings of cow, goat, or soy milk per day. After your child is 2 years old, your child only needs two 8-oz. servings per day of low-fat or nonfat milk. Milk is a good source of calcium and vitamin D but not iron.
- Give your child a diet with iron-rich foods such as iron-fortified breads and iron-fortified cereals and lean meats.
- Include fruits, vegetables or juices that are rich in vitamin C.
Adolescent girls and women of childbearing age
- Eat iron-rich foods.
- Eat foods that are good sources of vitamin C.
- Eat lean red meats, poultry, and fish. The iron in these foods is easier for your body to absorb than the iron in plant foods.
Pregnant women
- Eat iron-rich foods.
- Eat foods that are vitamin C sources.
- Eat lean red meats, poultry, and fish.
- Talk to your doctor about taking an iron supplement.
Good nutrition, which includes a diet rich in iron, is important for all ages. Establishing good eating habits early in life can help prevent iron deficiency.
Source: http://www.cdc.gov/
Foods High in Iron
- Moose
- Caribou
- Seal
- Liver
- Beef
- Chicken
- Fish
- Dry beans
- Iron fortified cereal
- Enriched breads
- Pilot bread
- Peanut butter
- Eggs
- Raisins
- Nuts
- Spinach
Foods High in Vitamin C
- Oranges
- Berries
- Tomatoes
- Broccoli
