Preventing iron-deficiency anemia

Iron-deficiency anemia is a common, easily treated condition that occurs if you don't have enough iron in your body. Low iron levels usually are due to blood loss, poor diet, or an inability to absorb enough iron from food.

Iron-deficiency anemia is a common type of anemia. The term "anemia" usually refers to a condition in which your blood has a lower than normal number of red blood cells. Red blood cells carry oxygen and remove carbon dioxide (a waste product) from your body.

Anemia also can occur if your red blood cells don't contain enough hemoglobin. Hemoglobin is an iron-rich protein that carries oxygen from the lungs to the rest of the body.

Iron-deficiency anemia usually develops over time if your body doesn't have enough iron to build healthy red blood cells. Without enough iron, your body starts using the iron it has stored. Soon, the stored iron gets used up.

After the stored iron is gone, your body makes fewer red blood cells. The red blood cells it does make have less hemoglobin than normal.

Iron-deficiency anemia can cause fatigue (tiredness), shortness of breath, chest pain, and other symptoms. Severe iron-deficiency anemia can lead to heart problems, infections, problems with growth and development in children, and other complications. Infants and young children and women are the two groups at highest risk for iron-deficiency anemia.

Doctors usually can successfully treat iron-deficiency anemia. Treatment will depend on the cause and severity of the condition. Treatments may include dietary changes, medicines, and surgery. Severe iron-deficiency anemia may require treatment in a hospital, blood transfusions, iron injections, or intravenous iron therapy.

Eating a well-balanced diet that includes iron-rich foods may help you prevent iron-deficiency anemia. The iron in food comes from two sources: animals and plants. Iron from animal sources is known as heme iron and is found in various meats and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron.

The following foods are good sources of heme iron (from animal sources):

• Chicken liver
• Oysters
• Clams
• Beef liver
• Beef (chuck roast, lean ground beef)
• Turkey leg
• Tuna
• Eggs
• Shrimp
• Leg of lamb

The following foods are good sources of nonheme iron (from plants):

• Raisin bran (enriched)
• Instant oatmeal
• Beans (kidney, lima, Navy)
• Tofu
• Lentils
• Molasses
• Spinach
• Whole wheat bread
• Peanut butter
• Brown rice

Try to combine nonheme iron foods with vitamin C (for example, a glass of orange juice) to increase absorption of iron.

Some foods and medicines can make it harder for your body to absorb iron. These may include:

• tea and coffee
• calcium, found in dairy products such as milk
• antacids (medication to help relieve indigestion) 

Dietitians can give you detailed, personalized guidance about how you can change your diet.

 

By Sonia Marañón