Let’s Talk about Iron Deficiency - Part III Dietary Considerations

As discussed in Part I and II of this series, iron deficiency can be due to various different causes and it's best to talk to a health professional to find out if you're deficient. In this article we will discuss the importance of our diet in iron deficiency, how a lack of iron, or other nutrients such as vitamin A can contribute to anaemia, as well as other dietary factors that can affect iron absorption.

There are two different types of iron found in our diet, haem and non-haem

Haem iron is a form of iron only found in animal foods such as meat, fish, and eggs. Non-haem iron is a form of iron only found in plant foods. Haem iron is much better absorbed by our body that non-haem iron, meaning it’s more difficult for your body to get as much iron from plant foods, that’s why vegetarians and vegans are at a greater risk of developing iron deficiency.

Getting enough iron in your diet each day

Ensuring you are getting enough iron in your diet is important especially if you are part of a group that is particularly vulnerable to iron deficiency such as a woman with a period, a vegan, or a vegetarian.

Animal based sources of iron include

• Meat such as beef, chicken, pork, lamb, etc.

• Eggs or seafood such as tuna, salmon, mackeral, etc.

Plant food sources of iron are not as easily absorbed as animal foods. Oneway you can improve absorption of iron from plant foods includes cooking, sprouting, soaking, and combining with vitamin C rich foods such as lemonjuice, oranges, kiwi fruits, etc. Here are some common plant foods that contain iron:

• Legumes such as lentils, kidney beans, black beans.

• Leafy greens such as spinach, broccoli, kale.

• Nuts and seeds such as pumpkin seeds, sunflower seeds, cashews.

• Vegetables such as beetroots, peas, sweet potato, broccoli.

• Grains such as oats, spelt flour, quinoa, amaranth.

Did you know that Vitamin A deficiency can contribute to iron deficiency?

Vitamin A is a fat-soluble vitamin that is essential for various bodily functions, including making blood (erythropoiesis), vision, immune system function, and the maintenance of healthy skin, bones, and teeth. It is found in two forms in food: retinol, which is found in animal products such as liver, eggs, and dairy, and carotenoids, which are found in plant foods such as carrots, sweet potatoes, and leafy greens. The body can convert some carotenoids into retinol, however some people have a genetic mutation that significantly inhibits their ability to convert beta carotene into retinol. Vitamin A is important for overall health, and deficiency can lead to a range of health problems.

Vitamin A deficiency can contribute to iron deficiency by affecting iron  metabolism and erythropoiesis (the process of producing red blood cells). Vitamin A plays an important role in releasing iron from the liver and is important in the body's iron recycling system, and also helps with iron absorption from the food we eat (1). Vitamin A deficiency can reduce transferrin, a protein that transports iron in the bloodstream, leading to reduced iron transport and availability for making blood. Additionally, vitamin A deficiency can impair the use of other nutrients crucial for erythropoiesis, such as zinc, which is required for the synthesis of hemoglobin, the protein in red blood cells that carries oxygen (1). Overall, vitamin A deficiency can contribute to iron deficiency and anemia.

In summary, a balanced diet with adequate intake of iron and vitamin A can help prevent iron deficiency and anemia. It is crucial to speak to a healthcare professional if you suspect you may be deficient in iron or other essential nutrients.

References

1. Huffman, F. G., Nath, S., & Shah, Z. C. (2003). Anemia (anaemia) - Other nutritional causes. Florida International University, 226-232. https://doi.org/10.1016/b0-12-227055-x/00043-2