Iron Deficiency in Women
Hello, my name is Gurpriya Kaur Gandham, and I’m a Freshman at UC Berkeley studying Molecular and Cell Biology. This blog will discuss iron deficiency in women: understanding, impact, and prevention.
Iron deficiency is the most widespread nutritional disorder worldwide, having been largely prevalent among women throughout the childbearing age. Iron deficiency is the condition where the body lacks iron to supply enough hemoglobin in the blood, which transports oxygen throughout the body in red blood cells.
These factors put women at a greater risk of iron deficiency for a number of reasons. First, there is the routine loss of blood in the form of menstrual flow on a monthly basis. There are also increased demands due to pregnancy, which demands a great deal more iron as it produces a baby and additional blood.
General symptoms of iron deficiency include fatigue that is unlike your usual feeling of being tired, pale skin, shortness of breath, headaches, and difficulty concentrating. Women may also have brittle nails, hair loss, and cold hands and feet. Less obvious signs of iron deficiency include unusual cravings for foods that contain no iron (a condition called pica) and restless leg syndrome.
Plant-based sources of iron, called non-heme iron, are found in many foods. These would include the darker leafy vegetables like spinach, kale, and Swiss chard, plus legumes such as lentils, chickpeas, and black beans. The whole grains, especially quinoa and fortified cereals, have notable iron, as do the seeds, pumpkin, and sesame seeds. Other plant-based sources of iron include nuts, particularly cashews and almonds, iron-fortified foods, dried fruits like raisins and apricots, and blackstrap molasses.
Increase iron absorption from plant sources by consuming foods containing iron with foods high in vitamin C, such as citrus fruits, strawberries, or bell peppers. Do not consume coffee, tea, or calcium supplements with an iron-rich food; these products inhibit iron absorption.
Doctors may recommend iron supplements to women with established iron deficiency. The standard therapeutic dose is 150-200 mg of elemental iron daily, taken on an empty stomach or with vitamin C to enhance absorption. However, supplements should be taken only under medical supervision because excess iron is harmful.
The best approach is regular screening for iron deficiency, especially in menstruating and pregnant women, vegetarians, and athletes. A blood test is needed to measure the amount of ferritin-an indicator of iron stores-in the body.
If left unattended, iron deficiency results in anemia, compromised work ability, lowered immunity levels, and complications in pregnancies. On the other hand, adequate plant-based dietary intake supplemented, when required, coupled with regular checks by physicians will help a woman maintain normal and healthy iron levels and protect against deficiencies.
