Symptoms and causes
What are the symptoms of iron deficiency anaemia?
Fatigue and weakness: Feeling tired and lacking energy.
Pale skin: Having a washed-out or pale appearance.
Shortness of breath: Difficulty breathing, especially during physical activity.
Headaches and dizziness: Experiencing headaches and feeling dizzy.
Cold hands and feet: Sensation of coldness in the hands and feet.
Brittle nails and hair loss: Nails that break easily and hair loss or slow growth.
Unusual cravings: Craving non-nutritive substances (pica).
Restless legs syndrome: Feeling an uncontrollable urge to move the legs.
Frequent infections: Weakened immune system leading to increased susceptibility.
Rapid heartbeat: Fast or irregular heartbeat (tachycardia).
Difficulty concentrating: Having trouble focusing or decreased cognitive function.
What can cause low iron levels or anaemia?
Inadequate iron intake: Not consuming enough iron-rich foods in the diet.
Blood loss: Significant loss due to periods, ulcers, or injury.
Poor iron absorption: Conditions like celiac disease or IBD affecting intake.
Pregnancy: Increased requirements during pregnancy and breastfeeding.
Chronic diseases: Conditions like kidney disease or cancer interfering with iron.
Medications: PPIs and antacids that can hinder proper absorption.
Genetic factors: Inherited conditions like thalassemia affecting levels.
Dietary choices: Plant-based diets may need more absorbable iron focus.
Iron and nutrition
It is necessary to eat iron-rich food to keep your iron levels regulated in the body. When the iron level is too low diet alone can't help, but taking iron through regular diets keep your iron levels regulated.
There are two types of iron in the food.
'Heme Iron', which is found in meat
'Non-Heme Iron', which is found in plants
Eating dried fruits, legumes, dark leafy green vegetables, oats, beef and lamb are few of the food that provide high levels of iron to our body.
What's the best way to eat iron rich foods?
You absorb up to 30% of the haem iron that you consume. You can regulate your iron absorption by having certain foods, drinks and medications.
Include heme iron sources: Lean meats (beef, poultry, lamb), fish, and seafood.
Combine iron sources with vitamin C: Pair iron-rich foods with vitamin C-rich foods like citrus fruits, berries, tomatoes, or bell peppers.
Opt for fortified foods: Choose fortified cereals, bread, and grain products to increase iron intake.
Include legumes and beans: Lentils, chickpeas, kidney beans, and other legumes are excellent plant-based sources of iron.
Add dark leafy greens: Incorporate iron-rich greens like spinach, kale, and Swiss chard into salads, sautés, or smoothies.
Choose iron-rich vegetables: Include iron-rich vegetables such as broccoli, Brussels sprouts, and asparagus in your meals.
Snack on iron-rich foods: Nuts and seeds, such as pumpkin seeds, almonds, and cashews, are nutritious snacks that provide iron.
Avoid excessive iron inhibitors: Minimize consumption of iron inhibitors like tea, coffee, and high-fiber foods during meals.
Ways to boost your iron absorption
Add more beef or green leafy vegetables to your table.
Avoid drinking tea or coffee with meals. Drink between meals instead.
Have a glass of orange juice or other Vitamin C rich fruit with your breakfast cereal.