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Iron deficiency is the most common and
widespread nutritional disorder in the world according to the World Health
Organization (WHO). In developing countries, 50 percent of pregnant woman and
about 40 percent of pre-school children are estimated to be anemic. Two billion
people, over 30 percent of the world's population are anemic.
Infections such as tuberculosis, HIV,
hookworm, schistosomiasis and malaria are known to exacerbate the occurrence of
anemia. Anemia is expensive to the overall productivity of an individual,
family, community and nation. The good news is that the treatment and
prevention of anemia is both inexpensive and effective.
Understanding iron deficiency anemia
Iron is a required component in hundreds of
enzymes and functions in the human body. One of the most important
functions is that iron aids in the transport of oxygen throughout the
body. Oxygen is required for proper function and healing. Iron is
also involved in the energy metabolism of the body. Energy metabolism
simply means how your body is able to produce, use and store energy for the
current and future bodily needs.
An individual with iron deficiency anemia
should increase their iron intake. This can be done through eating
iron-rich foods, eating foods that are fortified with iron and iron
supplementation. Both animal and plant sources can be high in iron.
The amount of iron that your body can absorb will depend on the type of iron
and the type of other nutrients consumed in the same meal.
Food sources of iron
Animal sources of iron contain a form of iron
called heme iron. Heme iron is the form of iron that is most readily
absorbed. Non-heme iron is found in plant sources. Good sources of
heme iron include beef, chicken, eggs, fish and certain organ meats. Heme
iron is absorbed two to three times more efficiently in comparison to non-heme
iron.
Non-heme iron found that is found in
vegetable and plant sources are affected by other nutrients in that meal. Consuming
heme iron has been found to enhance the absorption of non-heme iron. One
of the most important nutrients to consume with plant-based iron is foods that
contain vitamin C. Vitamin C activates the absorption of non-heme
iron. Vitamin C can be found in broccoli, leafy green vegetables, citrus
fruits, peppers and tomatoes.
Good sources of non-heme iron include
spinach, green peas, sweet potato, walnuts, beans and prunes. Several studies
have shown substances such as coffee, tea and some legumes to decrease the
absorbable amount of non-heme iron.
Iron deficiency complications
Anemia contributes to 20 percent of all
maternal deaths according to WHO. Iron deficiency also contributes to
poor brain and physical development, extreme fatigue and an increased risk of
death in children. Initially, iron deficiency anemia can be mild and can
go undiagnosed until the symptoms intensify. The following are the most common
symptoms of iron deficiency anemia:
Weakness
Shortness of breath
Headache
Dizziness or lightheadedness
Cold hands and feet
Irritability
Brittle nails
Fast heartbeat
The most common nutritional disorder is a
condition that can be effectively treated and prevented. The foods that
we eat control healing, function and performance of the body. Ensure that
you eat a balanced diet with both heme and non-heme iron. Consult with your
healthcare professional for additional natural foods, supplements and fortified
foods that are right for you.
Cory Couillard is an international
healthcare speaker and columnist for numerous newspapers, magazines, websites
and publications throughout the world. He works in collaboration with the World
Health Organization's goals of disease prevention and global healthcare
education. Views do not necessarily reflect endorsement.
Email: drcorycouillard@gmail.com
Facebook: Cory Couillard
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