Become Rich in Iron Today

Feeling low and inactive? Get your iron levels checked asap. Dr Sakina Patrawala warns you about Iron Deficiency Anaemia and gives you remedies for the same

Are you as strong as iron (literally, is your body as strong as the metal)? Iron is an important mineral that maintains healthy blood. The more you eat, the more it absorbs, the stronger you become. Why do you think Olive always served Popeye lots and lots of spinach? Haemoglobin, a part of red blood cells, contains iron as a major component and carries oxygen to all body parts. Hence, the connection is, lack of iron results in lesser red blood cells that transport oxygen to the body, resulting in fatigue.

Iron Deficiency Anaemia

Lack of iron is called Iron Deficiency Anaemia. A lot of people are at risk, especially malnourished children, women with menstruation issues, pregnant women, kidney patients who are on dialysis, athletes who exercise vigorously, etc. Usually the deficiency manifests in different stages (1- 4), depending on the depletion levels, the storage levels, intake of iron-rich foods, etc. It can be corrected by iron supplements and by ensuring an iron-rich diet.

The Early Symptoms

• Fatigue (lack of energy)

• Light-headedness

• Shortness of breath

• Increased heartbeats

• Cold sensitivity

• Weakness

• Hair loss

• Pale skin

• Pica (abnormal) desire for non-food items

Understand your Food

Iron from food comes in two forms: Heme and non-heme iron. Heme iron is found in non-veg foods like chicken, beef, oysters, clams, organ meats and seafood. Non-heme iron is found in vegetarian, plant-based foods like whole grains, nuts, dates, raisins, legumes, tofu, eggs, beans, garden cress seeds, leafy greens, soya, brocolli, etc. Certain foods (especially cereals, bread, rice) are also fortified with iron to increase its availability. Prunes, olives and mulberries are good sources of iron. So, you know what to add in your salads next time, right?

Now, tell me, which is the best absorbed form of iron in the body? Yes, heme iron! The absorption of non-heme iron being low, there are certain factors that increase its absorption in the body. Vitamin C tops this list. Ensure squeezing some lime juice on your cooked green leafy veggies once served on your plate. On the other hand, excessive calcium (especially from supplements), certain phytates, tannins and bran fibre may inhibit the absorption of non-heme iron.

Where to Start 

I- Include green leafy veggies atleast 3 times a week. Don’t forget to squeeze the lemon!

R- Relish some nuts, raisin, cranberries, dates, apricots, garden cress seeds (haleem /ariv seeds) in the day. Keep them in jars.

O- Organise your groceries according to a cyclic menu which includes any one iron-rich food almost daily.

N- Non-veg sources, especially organ meats must be cooked atleast once a week.

R- Reschedule your tea and coffee timings .

I- Increase your vitamin C intake in your diet, especially with your iron-rich meals.

C- Cook in iron-cast skillets.

H- Have smaller high-iron meals throughout the day as compared to having one large high-iron meal in the day. Our body absorbs it fast when it is taken in small amounts.

Drinks High in Iron

Beetroot juice

Pumpkin juice

Prune juice

Spinach juice

Remember, to make them fresh and consume immediately. Add vitamin C in any form to increase iron absorption (lemon, tomato, citrus fruits).

Foods to Avoid while Iron is Low

Tea and coffee

Foods that contain tannins like grapes, sorghum and corn.

Foods that contain phytates like brown rice and whole wheat products.

Oxalic acid rich foods like peanuts, parsley and chocolates.

Taking Iron Supplements

IDA may require you to take supplements for a long period of time. Just remember…

• Have it at bedtime or first thing in the morning to increase absorption.

• Try having it with a glass of orange/ sweet lime juice.

• Do not take your calcium and iron supplements together as it may hinder iron absorption.

• Usually, iron supplements cause constipation, nausea and gastric problems. Having it on an empty stomach helps to ward these off.

Did you Know?

Being a vegetarian or vegan will NOT hinder in maintaining your iron levels! What does it require? Careful meal planning with your registered dietitian, making a quick grocery list, proper cooking strategies and smart budgeting.

 So, the key takeaway is to maintain optimum iron levels, eat everything in the right portions, use nutrition as a preventive measure against most of health disorders and see the wonders for yourself!

Remember, the next time you feel tired, breathless, fatigued continuously for weeks, get your iron levels checked ASAP.