Iron deficiency is the most common mineral deficiency worldwide (WHO 2004) with women and children the most susceptible, but by far not the only ones affected.
Latest figures form the Department of Health show that as many as 91% of women aged 16-64 do not get the recommended daily amount of iron in their diets. One third of all women and two in five under the age of 34 have intakes so low that it affects their health. An additional 6% of women have full blown clinical anaemia, which leaves them feeling chronically tired and unable to concentrate.1
Furthermore, as we get older our capacity to absorb iron diminishes, and as many as one in four people over 60 are estimated to have low iron levels. This coupled with often a poorer appetite, can lead to less than ideal iron levels.
Around 30% of women begin their pregnancies deficient in iron and are ill prepared for the strain a growing baby will put on their iron reserves.
Research has shown that iron requirements can double during the second half of pregnancy. Because of this exceptional demand for iron, requirements are often not met by diet alone.
Whilst babies are great at obtaining the iron they need from your body, you may find your own iron supplies plummet and cause iron deficiency anemia.
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Tiredness
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Dizzy feelings
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Weak
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Pale skin (check inside of eyelids, lips and fingernails)
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Rapid heartbeat
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Difficulty in concentrating
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Tinnitus (ringing in the ears)
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Altered sense of taste.
Pregnant women are often prescribed with iron tablets and suffer with the uncomfortable symptoms associated with the tablets such as constipation, headaches and nausea.
Here are some natural ways to increase your iron intake:
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Red meat, chicken and turkey are all great sources of iron.
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Iron-fortified cereal, oatmeal, edamame beans, lentils, kidney beans, tofu, spinach prune juice and raisins are good vegetarian sources of iron.
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Vitamin C food sources such as oranges, sweet potatoes, fruit juice and kiwis help iron absorption in the blood.
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When eating an iron rich meal or taking a supplement, try to avoid consuming calcium or caffeine at the same time, as these substances hinder the absorption of iron.
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If you find yourself getting constipated, try drinking prune juice as this is a great source of iron and will help you remain regular.
*A food supplement must not be used as a substitute for a balanced diet and healthy lifestyle.
1 (The National Diet & Nutrition Survey: adults aged 19 to 64 years (2003). Carried out in Great Britain on behalf of the Food Standards Agency and the Departments of Health by the Social Survey Division)
† Medical referral is advisable if symptoms worsen or persist.
Ω Women who are pregnant or breastfeeding should consult a doctor before taking any medicines.
UK & Ireland 