Why do we need iron?
The iron in our blood carries oxygen throughout our body. It is absolutely critical to our survival, and our bodies store it in several places. But when we bleed, we lose iron. Women need more iron than men. Women and teenage girls lose iron monthly, every time they menstruate.
During pregnancy, the growing baby also requires iron that is taken from the mother’s blood and iron stores. Women also lose significant amounts of blood and therefore iron during childbirth.
Women must eat enough iron-rich foods before they become pregnant, for healthy babies and for their own health.
Small babies, and especially those born prematurely, have low iron stores from the time they are born. Young children use a lot of iron as they grow, so low iron stores mean poor growth and slower mental development.
What happens if we don’t get enough iron?
Iron deficient women are 5 to 10 times more likely to die while giving birth than healthy women.
Iron deficiency in children under two years of age leads to brain damage that cannot be corrected later.
Our bodies use iron constantly. Low iron levels make us tired, and they reduce the body’s ability to fight infections.
Signs of iron deficiency include:
Iron deficiency is the leading cause of anemia (when the blood contains too few red blood cells). Anemia can also result from malaria, from parasites that cause bleeding (like hookworm), and from some genetic conditions. These are important additional causes of anemia in some regions, especially Sub-Saharan Africa.
Anemic adults who become sick tend to stay sick longer. Babies born to anemic mothers have less iron stores in their bodies and are more likely to become sick.
Anemic children lack energy, are less active and less physically coordinated than healthy children. They can develop learning disabilities and tend to do poorly in school, which makes them more likely to drop out of school early.
What are the best sources of iron?
Breast milk is the best source of iron for babies under the age of six months. After six months, babies should begin taking complementary foods rich in iron. It is best to continue breastfeeding as long as possible, as breast milk maximizes a baby’s ability to absorb iron from other foods.
Plant products: Pulses, beans, fruits and vegetables, such as raisins, dates, prunes, dried apricots, spinach and kale contain large amounts of iron, but in a form that is more difficult to digest and absorb, compared to animal sources and iron-fortified foods. Molasses (a sugar cane product) also contains useful amounts of iron.
Animal sources: The best food source of iron is red meat, including the organs of animals. Eggs, oysters, mollusks, chicken, turkey and fish are also high in iron.
Iron-fortified foods like wheat flour or bread, maize meal, cereals and pasta are a reliable source of iron, where such foods are available.
Eating foods rich in vitamin C at the same meal with iron-rich foods maximizes the body’s ability to absorb iron from plant foods. Conversely, the absorption of iron from plant foods is reduced if black tea is drunk together with food. In cultures where this practice is common, the tea should be taken at least 15 minutes after the food.
Iron supplements (e.g. sprinkles, iron syrup, iron-folate tablets) are particularly important for children with iron-deficiency anemia and for pregnant women, both of whom must build up their iron stores.