Iron Deficiency,

Did you know that the most common nutrient deficiency in the US is low iron?  Low iron, is the leading cause of anemia.  The good news is, low iron deficiency can be easily treated by dietary changes.  Iron is important for the production of red blood cells.  Red blood cells deliver oxygen from our lungs to the rest of the body.  As a result, you become tired, short of breath, headaches and dizzy.  If the iron deficiency becomes too low you can become anemic. When you become anemic your tissues and cells become deprived of oxygen. NOT GOOD! 

Some common causes of anemia are:

*A significant amount of blood loss.-  Blood loss can be caused by heavy menstrual periods, surgery, traumatic injury, cancers or bleeding in the digestive or urinary tract. 

*Low RBC production- The body requires certain nutrients to produce red blood cells, including iron, folic acid and vitamin b12. If not sufficient amounts are gotten, insufficient amount of red blood cells are not produced.

*High RBC production- Some inherited blood disorders such as sickle cell anemia destroy the cells at a faster rate than the body can replace them.

It is important to have the correct amount of iron in your diet.  There are two types of iron: heme and non-heme. Non-heme iron is found in plants and plants comes with healthy dose of fiber, minerals, nutrients and no cholesterol.  Heme iron is found in blood and muscle and is more easily absorbed by the body.  Although the problem is heme iron from meat comes with a lot of other complications such as TMAO.  PLEASE WATCH: The TMAO Connection, and The Safety of Heme vs Non-Heme Iron. 

By consuming a wide variety of leafy greens, beans, legumes, seeds and fruit you can supply your body with the sufficient amount of iron.  By combining iron rich foods with foods with high vitamin C, your body absorbs the iron more completely.   

For breakfast try:

 

  Oatmeal with red quinoa, blueberries, raspberries, topped with flax seed and sunflower seeds. Very high in iron, vitamin C, fiber, protein and many minerals and nutrients.

For an easy lunch or dinner:

A combo of Jasmine rice and quinoa with cherry tomatoes, avocado, sunflower seeds, black pepper on a bed of ORGANIC spinach(always buy organic) with a little dash of sweet chili sauce.  Quinoa is full of protein, complete amino acids and iron.

Here are two great articles for more information:

Plant-based Iron Rich Foods

10 Plant-based Foods Packed with Iron

Have a great week.

Be kind.

Judd