Iron Deficiency Causes
Iron Deficiency Causes

First of all Iron deficiency is the most common nutritional deficiency in the world. Generally, there are three levels of iron deficiency:

  1. The Depletion – The iron is almost gone, but there is no lack of functionality yet.
  2. Early iron deficiency – Starts messing with red blood cells creation.
  3. Prolonged iron deficiency – causes anemia, which is characterized by small red blood cell count, low hemoglobin levels. Symptoms are (pale skin, fatigue, nausea) are the result of an insufficient supply of oxygen and disrupted the functioning of all bodily processes that need iron.

The Iron deficiency causes can be:

  • Rapid growth; deficiency due to rapid growth may occur in babies or children in adolescence period.
  • If you are pregnant; the need for iron is increased to supply the fetus, placenta, and an increase in blood volume.
  • Chronical bleeding in certain diseases.
  • Period.
  • Diseases that cause a lower absorption of iron in the intestine (celiac disease, infections).
  • Vegetarianism – because the availability of iron from plant sources is significantly lower than animal sources, vegetarians should watch out to consume enough iron supplements
  • Regular and intense physical activity; the need for iron on very active people can be up to 30% higher than in inactive people

Food high in Iron

food high in iron Iron deficiency Causes
food high in ironIron deficiency Causes

Iron is in food in two forms:

  • Heme iron – which source are hemoglobin and myoglobin in foods of animal origin. Heme iron is usually only 10-15% of total iron in a diet but an astonishing 1/3 of all absorbed iron.
  • Non-heme iron – is of plant and animal origin, but has a significantly lower biological value as heme iron, its absorption is significantly affected by other substances in the diet.

Check out our Healthy Iron Rich Food Recipes.

5 Healthy Iron Rich Food Recipes

 

 

 So what foods are high in iron?


Milligrams
per serving
Percent DV*
Breakfast cereals, fortified with 100% of the DV for iron, 1 serving18100
Oysters, eastern, cooked with moist heat, 3 ounces844
White beans, canned, 1 cup844
Chocolate, dark, 45%–69% cacao solids, 3 ounces739
Beef liver, pan fried, 3 ounces528
Lentils, boiled and drained, ½ cup317
Spinach, boiled and drained, ½ cup317
Tofu, firm, ½ cup317
Kidney beans, canned, ½ cup211
Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces211
Chickpeas, boiled and drained, ½ cup211
Tomatoes, canned, stewed, ½ cup211
Beef, braised bottom round, trimmed to 1/8” fat, 3 ounces211
Potato, baked, flesh and skin, 1 medium potato211
Cashew nuts, oil roasted, 1 ounce (18 nuts)211
Green peas, boiled, ½ cup16
Chicken, roasted, meat and skin, 3 ounces16
Rice, white, long grain, enriched, parboiled, drained, ½ cup16
Bread, whole wheat, 1 slice16
Bread, white, 1 slice16
Raisins, seedless, ¼ cup16
Spaghetti, whole wheat, cooked, 1 cup16
Tuna, light, canned in water, 3 ounces16
Turkey, roasted, breast meat and skin, 3 ounces16
Nuts, pistachio, dry roasted, 1 ounce (49 nuts)16
Broccoli, boiled and drained, ½ cup16
Egg, hard boiled, 1 large16
Rice, brown, long or medium grain, cooked, 1 cup16
* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for iron is 18 mg for adults and children age 4 and older. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
The U.S. Department of Agriculture’s (USDA’s) Nutrient Database Web site lists the nutrient content of many foods and provides a comprehensive list of foods containing iron arranged by nutrient content and by food name.

 

 

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