Iron deficiency occurs when the body does not have sufficient mineral iron. This leads to abnormally low levels of haemoglobin. That is because iron is needed to make haemoglobin, a protein in red blood cells that enables them to carry oxygen around the body.
If our body does not have enough haemoglobin, our tissues and muscles will not get enough oxygen and be able to work effectively. This leads to a condition called anaemia. Iron-deficiency anaemia is the most common cause of anaemia worldwide. Common causes of iron deficiency include inadequate iron intake due to poor diet or restrictive diets, inflammatory bowel disease, increased requirements during pregnancy and blood loss through heavy periods or internal bleeding.
Iron deficiency has been linked to restless leg syndrome. The person who suffers from restless leg syndrome has a strong urge to move his legs when he tries to sleep. He has an unpleasant and strange crawling or itchy sensations in the feet and legs. It is usually worse at night, meaning that sufferers may struggle to get much sleep.
The vegetarian diet and iron
Vegetarian diets exclude meat, seafood, and products containing these foods. Although the vegetarian lifestyle could lead to better health status in adults, it may also bear risks for certain nutritional deficiencies. Cross-sectional studies and narrative reviews have shown that the iron status of vegetarians is compromised by the absence of highly bioavailable haem-iron in meatless diets and the inhibiting effect of certain components present in plant foods on non-haem iron bioavailability. Vegetarians are more likely to have lower iron stores compared with non-vegetarians. However, since high iron stores are also a risk factor for certain diseases like type 2 diabetes, it is recommended that not only vegetarians but also non-vegetarians should regularly control their iron status and improve their diet regarding the content and bioavailability of iron by consuming more plants and less meat.
One can usually correct iron deficiency anaemia with iron supplementation. Sometimes additional tests or treatments for iron deficiency anaemia are necessary, especially if the doctor suspects that there could be bleeding in the body. Foods such as meat, eggs, and some green leafy vegetables are high in iron. Because iron is essential during times of rapid growth and development, pregnant women and young children may need even more iron-rich foods in their diet.
The body absorbs two to three times more iron from animal sources than from plants. Some of the best animal sources of iron are lean beef, oysters, chicken, and turkey. Although one absorbs less of the iron in plants, every bite counts, and adding a source of vitamin C to vegetarian sources of iron will enhance absorption. Some of the best plant sources of iron are beans and lentils, tofu, baked potatoes, cashews, dark green leafy vegetables such as spinach, fortified breakfast cereals, whole-grain and enriched bread.
