Deficiency of Iron

Giulietta Passarelli
ILLUMINATION
Published in
3 min readJul 3, 2024

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how to increase iron absorption and what inhibits its intake

Photo by SJ 📸 on Unsplash

There’s a lot to say about iron absorption and what we need to get enough into our systems to prevent anemia. Symptoms of anemia can include feeling tired or weak, difficulty concentrating, irritability, loss of appetite, numbness, tingling in hands and feet, pale skin, rapid heartbeat, chest pain, or heart murmur, shortness of breath, dizziness, trouble sleeping, and getting sick more often. If you suspect you are anemic, you can get a finger-prick test which will measure hemoglobin concentration.

Women need 15 mg. and men 8 mg. However, the amount of iron a person needs varies due to age, medicines taken, dietary restrictions, pregnancy, nursing, and health conditions. Even if you ate a bowl of Total cereal getting 18 mg., only 5% of that will be absorbed by the body even under ideal circumstances. Scientists who came up with the RDA expect that you’ll only absorb around 10% of the iron you eat in a day (Food & Nutrition 1991).

You must also be aware that tannins, especially in tea, can be found in other food items like plant foods, coffee, and nuts, some fruits, and oxalates in spinach, chocolate, soy, almonds, navy beans, raspberries, dates (oxalates can cause kidney stones by binding with calcium) may inhibit iron absorption, especially in plant-based foods. Calcium inhibits iron absorption…

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Giulietta Passarelli
ILLUMINATION

Author/Poet/Writer of middle gr. novels, short stories, poems, for adults, YA, the ageless: https://www.gpassarelli.com; updates website every 1st of the month.