Our body needs iron to create red blood cells, muscle cells and many enzymes. The body can provide adequate iron supply with a balanced diet rich in iron.
In cases where iron is not supplied in sufficient quantities, iron deficiency may occur. This brings with it many health problems. Therefore, it is important to choose iron-rich foods and follow some rules in daily nutrition.
Iron can be stored in the body
The body needs iron for a number of metabolic processes, such as blood formation and providing oxygen to cells. It plays a role in transporting oxygen in the blood, storing oxygen in the muscles, producing hormones, helping the formation of enzymes, supporting immunity against infections and strengthening the immune system. Iron is a mineral that can be stored in the body.
Approximately 60 percent of iron is stored in the blood (hemoglobin), 25 percent is stored in the liver, spleen, and bone marrow (ferritin and hemosiderin), and the other 15 percent is bound to muscle protein (myoglobin) and enzymes. Vitamin C increases iron absorption from food.[1]
Caution for vegetarians and vegans!
The body cannot produce iron itself, so it obtains it from food. Iron deficiency can occur due to poor nutrition or diseases. If iron deficiency is due to insufficient iron supply through food, affected individuals must modify their diet to absorb adequate iron. Iron deficiency can often occur after blood loss (for example, after surgery, blood donations, or menstrual bleeding).[2]
Iron deficiency can turn into iron deficiency anemia. This may also refer to a disease that does not allow adequate blood formation due to a permanent iron deficiency. Risk groups for iron deficiency include: Vegetarians, vegans, children, teenagers, women with heavy menstrual bleeding, women during pregnancy and breastfeeding, people with chronic bowel diseases such as Crohn’s disease or ulcerative colitis that make it difficult to absorb iron, and patients who use medications that can impair iron absorption.[3]
Iron deficiency symptoms
There are many symptoms that iron deficiency can cause.[4] Among them:
- Fatigue, exhaustion, pale appearance
- Weak and brittle nails
- Rough and cracked skin
- Dull and lifeless hair
- Dizziness
- Palpitation
- Sleeping disorders
- Difficulty focusing
- Slow metabolic rate
Foods that are good for iron deficiency:
Iron is a mineral found naturally in many foods. These can be listed [5] as follows:
- Animal foods such as red and white meat, fish and seafood
- Legumes, fruits, nuts, grains and vegetables
- The fruits richest in iron are dried fruits, especially figs and apricots. Liver also contains high amounts of iron.
Plants also contain high levels of iron, but are absorbed less by the body than the iron found in meat or fish.
- Sesame seeds, tahini, hazelnuts, pistachios, cashews, oats, dried apricots and raisins are among the plant foods with high iron content.
- Offal, poultry, especially turkey, fish and seafood
- Eggs, dairy products, dark green leafy vegetables, whole grains and fruits
- Spices such as thyme, cumin, curry, ginger or coriander are also rich in iron.
To increase the absorption of plant-derived iron levels in the body, it should be consumed with a food rich in vitamin C (for example, tomatoes, kiwi, citrus fruits).
Coffee and tea should not be consumed with meals
When attention is paid to a balanced and conscious diet, iron needs are usually met with fresh foods. It is beneficial to support the absorption of iron with various foods. For example, you can drink orange juice rich in vitamin C or consume a salad with plenty of lemon with your meal. Tannins contained in coffee and tea prevent iron absorption, so coffee and tea should be avoided during and at least 2 hours after the meal. [6]
Milk and cocoa, acidic beverages and some alcoholic beverages also inhibit iron absorption. These drinks should be avoided if possible, especially with meals. Iron supplements can also be used when foods are not sufficient for iron intake. Iron supplements should be taken as recommended by a specialist physician and nutritionist.
References:
- Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014 Feb;19(2):164-74. PMID: 24778671; PMCID: PMC3999603.
- Pawlak R, Berger J, Hines I. Iron Status of Vegetarian Adults: A Review of Literature. Am J Lifestyle Med. 2016 Dec 16;12(6):486-498. doi: 10.1177/1559827616682933. PMID: 30783404; PMCID: PMC6367879.
- Mahadea D, Adamczewska E, Ratajczak AE, Rychter AM, Zawada A, Eder P, Dobrowolska A, Krela-Kaźmierczak I. Iron Deficiency Anemia in Inflammatory Bowel Diseases-A Narrative Review. Nutrients. 2021 Nov 10;13(11):4008. doi: 10.3390/nu13114008. PMID: 34836263; PMCID: PMC8624004.
- Iron-Deficiency Anemia. American Society of Hematology. (26 January 2024).
- “12 Healthy Foods That Are High in Iron” Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — By Franziska Spritzler — Updated on June 28, 2023
- Lee J. Association between Coffee and Green Tea Consumption and Iron Deficiency Anemia in Korea. Korean J Fam Med. 2023 Mar;44(2):69-70. doi: 10.4082/kjfm.44.2E. Epub 2023 Mar 20. PMID: 36966735; PMCID: PMC10040266.
Also read: Iron deficiency anemia: An invisible enemy that threatens our health