HealthTip: Iron Deficiency Anemia

Anemia can result from many different health complications. Iron deficiency, vitamin deficiencies, or even chronic (long-term) illness may result in anemia.
Vegetarians, pregnant women, and female endurance athletes may be at an increased risk of iron-deficiency anemia. In iron deficiency anemia, the body doesn't have enough iron. Without enough iron, the body can't make enough hemoglobin (the protein in red blood cells that allows them to deliver oxygen to our tissues); The result is fewer, smaller red blood cells with a decreased ability to carry oxygen. This type of anemia can often be corrected with iron supplementation and adding iron-rich foods to your diet. Foods rich in iron include:

• Meat, fish, poultry
• Beans
• Dark green, leafy vegetables e.g. spinach
• Bright orange vegetables e.g. peppers, tomatoes
• Dried fruit 
• Iron fortified cereals, breads, and pasta

Our bodies absorb more iron from animal (meat) sources than other sources. Adult males (19-49yrs) commonly need 8mg iron/day while non-pregnant adult females need 18mg iron/day. Vegetarians are often recommended to have a little less than double these amounts because plant sources of iron are less absorbed in our bodies (therefore we need more to meet our needs). Also, as mentioned before, you can increase the absorption of iron in your body by having your iron-rich foods/ supplements with vitamin C containing foods such as orange juice or kiwi.

Stay tuned, other types of anemias are still to come!

Information Sources:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=403&trcatid=43&trid=911http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001586/
http://www.mayoclinic.com/health/anemia/DS00321