Low on Energy? Iron Might Be the Missing Link

Why is Iron Important? 

Iron is a nutrient that plays many important roles in your body, including keeping you healthy and full of energy. It’s a vital mineral to the proper function of hemoglobin, a protein needed to transport oxygen in the blood.  Iron also supports brain and nerve development in infants and children. 

There are two forms of iron in the diet: heme and nonheme iron: 

• Heme iron is in animal products including meat, pork, fish, and poultry and is the most easily absorbed form of iron for the body.

• Nonheme iron is found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds. However, nonheme iron is not completely absorbed by the body. Its absorption may be enhanced when paired with high vitamin C foods including oranges, strawberries, bell peppers and kiwi. 

What causes lack or iron?

When iron deficiency is found it is important to find the reason. The main reasons include inadequate intake of iron to meet the body’s needs, inadequate absorption of iron from the intestine, or loss of iron through blood loss.

Iron deficiency can sometimes be a sign of a serious underlying disease. It is important to see your doctor so that they can work out the cause of your iron deficiency.

What is Iron Deficiency anemia? 

Without enough iron, the body is not able to make enough hemoglobin or red blood cells, leading to anemia. Iron deficiency anemia is the most common nutritional deficiency in children. Iron deficiency can result in developmental delays, reduced intellectual functioning, and reduced exercise ability. 

Symptoms and conditions associated with iron deficiency:

Many people with iron deficiency anaemia only have a few symptoms. The severity of the symptoms largely depends on how quickly anaemia develops.

The most common symptoms include: 

• tiredness and lack of energy
• shortness of breath
• noticeable heartbeats.
• pale skin

Less common symptoms include: 

• headache
• an altered sense of taste
• feeling itchy
• a sore or abnormally smooth tongue
• hair loss
• a desire to eat non-food items, such as ice, paper or clay
• difficulty swallowing (dysphagia)
• painful open sores (ulcers) on the corners of your mouth
• spoon-shaped nails

Image credits: Cleveland Clinic

Conditions associated with iron deficiency: 

Gluten sensitivity and iron deficiency are commonly found together.  Gluten can contribute to iron deficiency in several ways. Malabsorption of iron is often a consequence of damage to the small intestine (villous atrophy).  Additionally, gluten can damage the acid producing cells of the stomach.  Since acid is a necessary component for iron absorption, this commonly leads to anemia.

Food sources:

Animal sources of Iron: 

• Lean beef
• Oysters
• Chicken
• Turkey
• Beef or chicken liver 
• Salmon and tuna 
• Egg yolk 

Plant-based sources of Iron: 

• Beans and lentils such as black and kidney beans, chickpeas, peas, and soybeans
• Tofu
• Baked potatoes
• Cashews
• Dark green leafy vegetables such as spinach
• Fortified breakfast cereals
• Whole-grain and enriched breads
• Pumpkin seeds
• Quinoa
• Broccoli

Healthy Plate Template

It is recommended to use the Healthy Eating Plate as a guide for creating healthy, balanced meals. 

To build a healthy eating template make sure you add 

 Vegetables and fruits – ½ of your plate.
Aim for colourful and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.

Whole grains – ¼ of your plate.
Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.

Protein source – ¼ of your plate.
Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.

Healthy Plant oils – in moderation.
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. 

Remember to drink water and skip sugary drinks and stay active.