Iron is a vital mineral that is required to synthesize red blood cells. These cells are required to transport oxygen throughout the body. Iron deficiency can result in inadequate red blood cells, which can cause frequent fatigue.
Iron is also part of myoglobin protein, which carries oxygen mainly in muscle tissues. Pregnant mothers are required to supplement themselves with iron due to the increased demands in pregnancy for the healthy development of the brain and normal growth of children. Iron is also essential for the normal functioning of hormones and numerous cells.
Iron is mainly available in two forms: Heme Iron and Nonheme Iron. Heme Iron is found in animal sources like Poultry, meat, and seafood.
Nonheme iron is found in plant sources, legumes, leafy greens, whole grains, nuts, legumes, and leafy greens.
Iron is transferred throughout the body by a protein in the blood called transferrin, which is stored in our body as ferritin.
NOTE: Taking Citrus fruits along with iron-rich foods helps in better absorption of iron.
Iron is an essential micro nutrient for men and women that boosts fertility. Males need good iron stores for healthy sperm production and functioning. Iron deficiency is associated with poor sperm count and impaired sperm function.
Iron deficiency in women is linked to ovulatory infertility, miscarriage and low birth weight in infants. Low iron stores in the body cause failure of implantation and difficulty in becoming pregnant. For the healthy production of eggs, women of reproductive age must take iron sources while planning pregnancy. Plan for 27 mg of iron daily, which is quality heme iron. Nonheme/plant sources of iron have to be taken along with heme iron for the better absorption of nonheme iron.
Research reveals that consumption of iron supplements and nonheme iron may decrease the risk of ovulatory infertility.
It is essential to keep the iron stores high during pregnancy. If ferritin, haemoglobin, or both drop, the fetus will not get sufficient nutrition and oxygen. This can lead to poor fetal weight gain and low birth weight infants. In severe cases, miscarriage is also seen.
Iron deficiency can lead to anaemia in both mother and infant. Iron is essential for postnatal mother recovery and baby brain development. An iron-deficient mother will have poor postpartum recovery, poor breast milk secretion, increased fatigue, irritability, emotional disorders, and a risk of postpartum depression.
Full-term infants do not need iron supplementation as breastfeeding will provide enough iron. Iron supplementation may be required for infants with low birth weight and preterm infants. Iron is essential for the average growth and development of children. Children who are obese, poor eaters of iron sources, and drink more than 700ml of animal milk per day are at risk of iron deficiency anaemia. Adolescent girls pose a higher risk due to heavy bleeding in menstruation.
Studies have shown that babies with anaemia aged between 6 months and 2 years have poor cognitive and motor development skills. These kids are at risk of poor neurophysiological development over a longer duration. Fatigue, difficulty in concentration, dip in academic performance, shorter attention span, poor weight gain, and lack of appetite are some of the early signs of iron deficiency anaemia.
Remember to pair all heme sources with vitamin C sources for better absorption. Cooking food in cast iron vessels also increases the iron quantity in the food.
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This is a great smoothie to increase iron and haemoglobin in the body. It is very quick and easy to make, and it is especially good for pregnant women.
Senior Executive Nutritionist Cloudnine Hospitals,
Whitefield & Varthur, Bangalore
Executive Nutritionist Cloudnine Hospitals
Sahakar Nagar & Thanisandra, Bangalore
Senior Executive Nutritionist Cloudnine Hospital,
Bellandur & Jayanagar, Bangalore
Executive Nutritionist Cloudnine Hospital, OAR, Bangalore
