IRON - IN THE BODY AND IN THE DIET

Iron in the body is found in two separate forms, the heme form and the non-heme form. The heme form is the “active” component helping with oxygen transport while the non-heme form is how iron is stored in the body tissues. Each form is best derived from different food sources. Heme iron can be found in animal meat products such as beef, chicken, turkey, pork and some fish and shellfish. The body gets its non-heme from plant sources – nuts, beans, fruits, vegetables, and grains. The heme form of iron is more easily absorbed by the body than the non-heme form.

There are numerous molecules that can decrease or increase the amount of iron absorbed by the body when consumed through the diet. For example, to increase iron absorption, it is recommended that foods containing iron be eaten jointly with foods containing vitamin C (ascorbic acid). The same goes for citric acid, lactic acid and tartaric acid (found in grapes, wine, cream of tarter and other fruits). Some sugars such as fructose and sorbitol also enhance absorption. Research is also showing that animal products containing cysteine, such as meat, fish and poultry, may increase the body’s absorption of iron.

On the other hand, foods that may hinder iron absorption include phytate (found in maize and whole grains), soy protein, oxalic acid (found in spinach, chard, chocolate, tea and other foods), phosvitin (a protein found in egg yolks), and several other nutrients such as calcium, zinc, manganese and nickel. In fact, there may be an astonishing 60% reduction in iron absorption if tea (containing phenolic compounds) is consumed after a meal while drinking coffee during or after you eat may reduce iron absorption by 40%, also due to its content of polyphenols.

Due to the increased production of red blood cells during pregnancy, the expectant mother’s demand for iron also rises. If the amount of iron consumed in the diet is not proportionally increased, a form of pregnancy induced anemia can result. Anemia can be detected through symptoms and/or routine blood tests. During pregnancy, a woman’s doctor may suggest taking an iron supplement in addition to augmenting the diet with good sources of iron.

Besides pregnancy, other lifestyle conditions may also cause iron deficiency anemia. Classic anemia symptoms include pale skin, fatigue, dizziness, shortness of breath, rapid breathing on exertion, heart palpitations, weakness and the inability to maintain a proper body temperature. Anemia can be caused by pregnancy, heavy blood loss such as trauma, internal bleeding, or heavy menstrual bleeding, poor absorption, interactions with foods or medications and lack of adequate iron in the diet. Women are more prone to anemia for several reasons, one being they have a smaller iron store than men, and second they lose blood through menstruation and have an increased need for iron during pregnancy. Anemia can be treated through decreasing any abnormal bleeding, providing adequate quantities of iron, folate and B-12 in the diet and monitoring any interactions that may be decreasing iron absorption.

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