I just had a visit to my medical doctor to find out that my hemoglobin levels are low…Again.
I like to donate blood, but being a pre-menopausal woman, I have a difficult time building up my iron stores between blood donations and menstruation cycles.
I asked Sittelle Heywood to explain the situation and tell me what to do to allow me to increase those iron stores and have an average amount of hemoglobin to go about my day without symptoms of anemia. I find the biggest symptom is a lack of endurance in my workout routine. My medical doctor is amazed that is my only sign or symptom considering how low my numbers are.
This is what Sittelle had to say:
Iron is a mineral that is required in small amounts in the diet to remain healthy. While iron does not provide energy or calories, it is needed to carry oxygen throughout the body in the blood. When iron levels start to get low you may start to feel tired and become pale and irritable. Our bodies are unable to make iron and so it must be ingested through our diet.
Iron is important for everyone to get in adequate quantities, however, there are certain groups that need even more than the rest. Pregnant and pre-menopausal women require higher levels to replace when is being used by the growing baby or lost monthly. Athletes, also need more because of the increased demand for oxygen during high levels of activity.
In food, iron can be found in 2 different forms.
- Heme iron is the type that is most readily absorbed by the body, but is only found in meat, fish, and poultry. Because of this it only accounts for a small portion of iron intake.
- Non-heme iron is the second type and is found in plant sources, thus it is much more accessible. However, non-heme iron levels can sometimes vary within the food and is not used as well by the body. Another drawback to non-heme sources is that it’s availability can be influenced by other substances in the diet.
Some common food sources of non-heme iron include: dried beans, peas, lentils, nuts & seeds, and fortified products such as grain, flour, bread, pasta, or breakfast cereal. This website provides a much more detailed list of iron food sources: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Iron.aspx
In order to increase the amount of iron being absorbed in the diet, there are a few tips to follow that will maximize what is available.
- Consuming foods rich in Vitamin C along with a non-heme iron source increases the body’s ability to absorb the iron. For example, a glass of orange juice with your cereal.
- When eating breakfast cereals and flour, choose ones that have been fortified with iron.
- Consume dark green and orange vegetables and fruits more often. For example, eating dried fruits as a snack.
- Use raisins or other dried fruits in cookie or muffin recipes. Or add them to your cereal.
- Coffee and tea may cause a decrease in iron absorption, so it’s a good idea to consume these beverages after your meal. (This is good to know for those of us that are relying on iron-fortified cereal for our iron and have coffee with breakfast.)
Although it is not as common anymore, using iron cookware can also help to provide slight increase to your iron levels and it leeches into the food during preparation in minute amounts.
Finally, I would like to caution against the use of iron supplements. For many people using these supplements is the easy way to increase their levels. However, by using supplements you can also very easily cause iron toxicity, which can be fatal. So if you are worried about reaching adequate iron levels from your diet alone, then speak to your doctor before taking supplements.
So, again: The common symptoms of low iron are fatigue, irritability and in extreme cases, paleness (especially in the inside of the eyelids). If you think this could be you, please book an appointment with your medical doctor today to get it checked out. If you have food sensitivities or avoid certain food groups, be sure to check in with your dietitian and/or medical doctor to make sure you are meeting all of your nutritional needs.
Yours in health,
Dr Katie and Sittelle Heywood
Sources:
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Functions-and-Food-Sources-of-Common-Minerals.aspx
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Iron.aspx
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Increasing-Your-Iron-Intake.aspx
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