Ladies… Are You Getting Enough Iron?

By Davina Smith from Davina Smith Nutrition

Let me ask you a few questions, I’ll introduce myself afterwards:

• Have you been feeling tired, maybe slightly run down and it’s not necessarily due to those nights on the raz last week?
• Finding it hard to concentrate?
• Your attention span is short?
• Feeling grumpy or maybe a bit tetchy with people? ...ahemmm! Be honest now!
• Experiencing shortness of breath? And no, I don’t mean one of those When Harry Met Sally moments.
• Cold hands?
• Your nails keep splitting and not due to the overuse of Shellac or biting your nails watching The Ring?
• Maybe your skin is paler then normal?
• Prone to infections and/or colds?

If you experience some of the above symptoms you may be lacking me in your body.

Let me explain but firstly, I’ll introduce myself.

Cough…clear throat…ahemmm….My name is Iron. My scientific buddies and family call me Fe for short. I’m sometimes known as SuperIron to my lady friends, but more of that later.  Drums roll maestro…I’m one of the most vital minerals that your bodies requires…need I say more?

Me: So Iron ’what have you done for me lately’?

Iron: Ooh ooh ooh yeah. Davina, I love that Janet Jackson tune. Well..where do I start? I help transport oxygen throughout your body.  Have you heard of Haemoglobin?

Me: Yes, isn’t that a constituent part of my red blood cells?

Iron: Yes…well your body uses me, Iron, to make Haemoglobin which carries oxygen   throughout your body. If your body doesn’t get enough of me it can cause smaller red blood cells and in turn less red blood cells resulting in reduction of Haemoglobin.

Me: So less Iron means less Haemoglobin means less Oxygen

Iron: You are a quick learner Davina. Yes your blood can become ‘tired’ and you may experience some of those symptoms I mentioned earlier.

Me: You’re such a charmer. What else?

Iron: You are hard to please J. I’m also very much involved in your energy production and cell respiration. Cellular respiration is what cells do to break up sugars into a form that the cell can then use as energy

Me: Interesting. You had me at ‘cellular respiration’. So you are a big deal then.

Iron: And I also boost your immune system by helping to produce white blood cells to  fight off bacteria. So yeah..all jokes aside, I’m pretty much a big deal in the micronutrient land of vitamins and minerals.

Me:  Why are women more prone to being iron deficient and what are the daily requirements?

Iron: Can vary depending on age and stage in life, pregnancy, menopause etc. One of the main reasons women can be iron deficient or often called anaemia and need more iron (approx.15mg per day) than men (10mg)  is due to women having a menstrual cycle. This can further deplete their supply of iron, remember iron travels through the blood.

Approx. Daily Iron – consult with your doctor:

Women of childbearing years --15mg of iron per day

Women who are pregnant -- 30mg per day

Lactating and breastfeeding women -- 10mg of iron

Women who are menopausal -- 10mg per day

Me: I never really thought of my monthly as losing iron.

Iron: Yes, women can lose an average of ¼ of a cup of blood during each menstrual cycle.

But there are other reasons too that can include:

• Not getting enough iron in your daily diet.
• Daily diet low in vitamin C. You need my best buddy vitamin C to absorb iron.
• Going on diets on a regular basis - a big No No.
• Bad absorption of iron in your body - coeliac, issues with digestion.
• Internal bleeding e.g. ulcers, haemorrhoids and cancer.

It is very important if you feel you may have anaemia to see your GP doctor. They may take some routine blood tests like a complete blood count to check your red blood cells and an iron test to check levels of iron in your body. Plus your GP may carry out further tests to understand what could be causing your anaemia.

Me: Where can I get Iron through my daily diet?

Iron: There are two main dietary sources of iron, Heme & Non-Heme

Heme Iron is derived from haemoglobin. Can be found in animal foods that originally contained haemoglobin. Your body absorbs the most iron from heme sources.

•  Meat including liver - lean beef and lamb and lesser extent turkey and chicken.
•  Molluscs - clams, oysters, mussels and shrimp.
•  Other fish e.g. salmon, sardines, fresh tuna, halibut, haddock.

Non-Heme are from plant based foods. This is the form of iron added to iron-enriched and iron-fortified foods like your breakfast cereals. Your body is less efficient at absorbing it but most dietary iron is non-heme iron.

•  Dark green leafy vegetables - spinach, kale, cabbage and other green veggies like peas and green peppers.
• Wholegrains and Bran - Oatmeal, quinoa, wheatgerm, brown rice, wholewheat pasta bulgur wheat, buckwheat millet and barley.
• Beans and Lentils - kidney beans, chickpeas, pinto beans, white beans, soya beans, red/green lentils.
• Nuts - hazelnut, cashew, pine, almond, brazil, pistachios and macadamia. Also in peanuts though not technically a nut but a legume (mental note: table quiz question).
• Seeds - sunflower, pumpkin, sesame and flaxseed.
• Blackstrap molasses.
•  Good quality dark chocolate at least 70% coca and in raw cacao chocolate.

Some foods can hinder iron absorption from your meals like tea and coffee so avoid when having a meal containing iron rich foods. Also there are links to high calcium foods impacting iron absorption like having milk and cheese with your meals.

Boost your Vitamin C to improve the non-heme iron absorption of your meals like a glass of pure orange juice, Vitamin C veggies e.g. broccoli, sweet potato and tomatoes and fruit like berries, squeeze of fresh lemon/lime.

Me: Yes Iron, you are indeed SuperIron

Iron: So does that mean we will be seeing more of each other?

Me:  Yes….It’s a Date

Iron:  Actually you can also find me in the fruit dates and other dried fruit like sultanas, raisins and apricots!!

Me:  Enough…Get your coat, you have scored.