Iron deficiency in women - These are the best foods

• Why is iron so important?
• Causes of iron deficiency
• Chronic blood loss during menstruation
• Iron deficiency in chronic inflammatory bowel diseases
• Insufficient iron intake through diet
• Daily iron requirements for women
• iron is not equal iron
• How are iron deficiency and iron deficiency anemia diagnosed?
• Proper nutrition for iron deficiency

iron Iron is a trace element because it is only needed by the body in very low concentrations. Nevertheless, a healthy adult contains 2.5–4.5 grams of this heavy metal in their body. For comparison, a 20-cent coin weighs 5.7 grams, making it only slightly heavier than the iron stored in your body.

Iron deficiency is a global health problem and the most common deficiency symptom. It is estimated that up to two billion people suffer from iron deficiency; in Germany, this figure is 8% of the population. Women of childbearing age are disproportionately affected: one in five women in Germany suffers from a deficiency in this important trace element.

So it's no wonder that millions of women search online for the best foods for iron deficiency. The phrase "best foods for iron "?" yields over 3 million results on Google. The search results are surprising, however. The search engine only lists plant-based sources of iron, but omits the actual best foods with the highest iron content, such as duck liver or black pudding.

Duck, pork and beef liver contain enough iron to easily make it to the top of the list. Furthermore, the trace element from animal sources is absorbed much better by the body than iron from plant sources. 

Unlike Google and others, we want to shed more light on the topic of iron deficiency without concealing facts to serve a political agenda. Even though the trend toward meat-free diets is unstoppable, we believe that personal health takes priority. carnivoro explains below the task of iron in our body, causes and symptoms of iron deficiency and which foods are particularly suitable for preventing it.

Why is iron so important?

iron is a vital trace element and an important component of the red blood pigment hemoglobin. This iron-containing protein complex makes up 90% of our red blood cells and gives them their typical red color. Since oxygen and carbon dioxide are poorly soluble in water, hemoglobin binds the oxygen in the lungs and transports it via the bloodstream to the cells in the tissue. There, carbon dioxide is absorbed and passes through the red blood cells back to the lungs, where CO2 is exhaled. Since red blood cells have an average lifespan of 100 days, our body must constantly replenish blood with the help of iron re-form. If the heavy metal is missing, oxygen transport is restricted.

In energy metabolism, iron also plays a key role. Our cells need this trace element to produce ATP (our body's main energy source) in the mitochondria. Perhaps you still remember the respiratory chain from biology class with horror. Without iron These complex reactions for energy production cannot take place. If iron stores are insufficient, ATP production suffers. The body has less energy available. Tiredness, exhaustion, and fatigue can result.

The immune system also needs iron to function smoothly. Immune cells can only be produced and activated if there are enough iron present in the body. An iron deficiency weakens the immune system and makes the body more susceptible to infections. A research team at the German Cancer Institute in Heidelberg was able to demonstrate in experiments with mice that iron deficiency also inhibits the production of so-called neutrophil granulocytes, which make up almost two-thirds of our white blood cells.

Already in the womb, the embryo is adequately supplied with iron vital. Because iron plays a key role in brain maturation. Our brain needs this trace element for optimal development. Especially in the first three years of life, iron deficiency anemia can impair the acquisition of cognitive abilities. But even in adulthood, iron deficiency can limit mental performance. If our brain gets too little iron , it often leads to a lack of concentration or forgetfulness. 

Causes of iron deficiency

If more iron When more iron is consumed than absorbed by the body, it is said to be iron deficiency. The body's iron stores must be depleted, as sufficient supplies are not supplied through food. Although the body's iron stores are not completely filled with iron deficiency, the hemoglobin level (hemoglobin content of the red blood cells) remains normal. Only a glance at the ferritin level reveals the state of iron stores.

Chronic blood loss during menstruation

In Germany, chronic blood loss is the most common cause of iron deficiency. Iron deficiency anemia is only diagnosed when the hemoglobin concentration in the blood falls below the gender- or age-specific reference value. In young women, this drop is primarily caused by menstruation. 15% of all women are prone to heavy menstrual bleeding and are therefore particularly at risk. Furthermore, fibroids, i.e., growths in the uterus, and tumors can lead to blood loss. Less commonly, the excretion of hemoglobin in the urine due to hemolysis (the breakdown of blood) as a symptom of infectious diseases such as malaria or yellow fever.

Iron deficiency in chronic inflammatory bowel diseases 

For postmenopausal women, bleeding in the gastrointestinal tract is the main cause of iron deficiency. People with chronic inflammatory bowel diseases (IBD) such as Crohn's disease or ulcerative colitis are particularly affected: it is estimated that 60-80% of all IBD patients suffer from iron deficiency, up to 50% suffer from anemiaThe rate is likely even higher in women with IBD. However, gastrointestinal ulcers, gastritis, and hemorrhoids can also lead to persistent blood loss. 

Insufficient iron intake through diet

Iron deficiency can also result from a one-sided, meat-free diet. Vegans and vegetarians, young children, people with eating disorders, or severe alcohol addiction are particularly at risk. Mixing iron-rich foods with coffee, tea, red wine, dairy products, cola, or spinach should also be avoided, as the iron thieves contained in these foods inhibit the absorption of the trace element. Caffeine, tannins, calcium salts, and foods containing phosphate and oxalic acid should be avoided if iron deficiency already exists.

Daily iron requirements for women

According to the German Society for Nutrition (DGE), women of childbearing age should consume 15 mg iron through food, with pregnant women needing a full 30 mg. If breastfeeding, the daily iron requirement is 20 mg. Women with regular menstruation lose up to 3 mg. iron per day, after menopause it is about 1 mg daily.

Surplus iron is stored in the liver and spleen and bound to the protein ferritin. If not enough iron If iron is supplied through food or supplements, the iron requirement must be covered by the iron stores. 

Especially for women, who disproportionately often avoid meat, the daily iron loss often cannot be compensated through diet. Even if meat-free iron sources such as pulses or oatmeal are rich in iron are, will iron from plant sources are very poorly absorbed by the body.

iron is not equal iron

How easy iron can be absorbed by the body depends on the oxidation state of the heavy metal. iron (Fe2+) is found mainly in animal foods such as meat, fish, organs and poultry and is also known as hempiron It has a bioavailability of 15-35%. This means that on average, a quarter of the animal iron can be absorbed by our small intestine. The trivalent iron found in plants iron (Fe3+, also non-heme-iron called) the absorption rate is 3-8%. 

When it comes to the actual recording of iron through our bodies, no plant-based food can compete with the liver. Even though oatmeal, legumes, and leafy greens regularly feature on the best-of lists of health blogs and women's magazines, most plant-based sources of iron are second-rate due to their significantly poorer bioavailability.

How are iron deficiency and iron deficiency anemia diagnosed?

Iron deficiency is not always the same. If too little iron is consumed over a longer period iron through food to compensate for daily iron loss, the first signs of iron deficiency appear. The extent of an iron deficiency can only be determined by consulting a doctor. A blood test provides information about 

• Hemoglobin content of red blood cells (Hb value)
• Iron storage level (serum ferritin value)
• Iron saturation of iron transport proteins in blood serum (transferrin saturation)

If the Hb value and transferrin saturation are within the normal range and the serum ferritin value is low (<30 µg/l), this is referred to as latent iron deficiencyBecause the stored iron has been broken down, but the body's iron needs can still be met from iron stores, latent iron deficiency often goes unnoticed at first or is accompanied by nonspecific symptoms such as fatigue, irritability, difficulty concentrating, headaches, or susceptibility to infections. Latent iron deficiency does not yet involve anemia. 

If iron deficiency persists for a longer period, iron stores are depleted, so that not enough iron available for the formation of new red blood cells. Due to the lack of iron The hemoglobin content of the red blood cells decreases. The Hb value falls below the normal value for women of 12-16 g/dl. The blood count shows that the number and size of the red blood cells are reduced due to the hemoglobin deficiency. A decrease in transferrin saturation in the blood serum shows that fewer transport proteins with iron Only now can we speak of a Iron deficiency anemia (also manifest iron deficiency).

In addition to the non-specific signs of latent iron deficiency, there are also other symptoms such as brittle nails, sore tongue or corners of the mouth, ringing in the ears, hair loss, or difficulty swallowing. If iron deficiency or iron deficiency anemia is suspected, this should be clarified promptly with a blood test by your family doctor.

Proper nutrition for iron deficiency 

Since women have an increased risk of iron deficiency due to menstruation and pregnancy, an iron-rich diet is particularly important to prevent iron deficiency. 

What to eat if you have iron deficiency?

Wheat bran (16mg/100g), pumpkin seeds (12.5mg/100g), and soybeans (9mg/100g) regularly top the list of foods richest in iron. What isn't mentioned is that duck liver, with 30mg/100g, contains almost twice as much iron. iron contains as much iron as the best plant-based alternative. Pork and calf liver also contain substantial amounts of this vital trace element. Considering the poor bioavailability of non-heme iron sources, no plant-based food would make it into the top 10. 

Assuming an average bioavailability of 5%, you would need to eat 125g of wheat bran for your small intestine to absorb 1mg iron To cover approximately 50% of your daily iron needs with the best plant-based iron source, you would have to eat a whole kilogram of wheat bran. 

How much iron The amount of amino acid supplied to the body plays only a minor role. The decisive factor is how much of the iron the body can actually absorb.

* Estimated iron absorption taking into account the differences in bioavailability between Fe2+ and Fe3+

In contrast to other online publications, we do not want to hide the fact that vitamin C increases the iron absorption of non-heme iron can increase. Even small amounts of vitamin C are often sufficient to improve iron absorption from plant sources.

Unfortunately, many plant-based foods contain antinutrients that can inhibit the absorption of iron when mixed with iron-rich foods. Tannins, phytic acid, oxalic acid, and phosphates, which are found primarily in coffee, black tea, red wine, cola, spinach, dark chocolate, and cereal products, are particularly problematic. Calcium, which is found in dairy products, can also inhibit the absorption of iron. iron However, the uptake of hemeiron hardly influenced by antinutrients.

Caution is better than indulgence 

Although iron deficiency is a relatively rare deficiency symptom in our latitudes, women are disproportionately affected by it. It often develops gradually, so that latent iron deficiency goes unnoticed for a long time. A visit to the doctor often only occurs when iron stores are already depleted. Due to the ongoing trend toward meat-free diets, more and more women are forgoing the best sources of iron, such as liver and red meat. We hope that our article will help you detect iron deficiency early or prevent it through an appropriate diet.

DISCLAIMER:

This article is for informational purposes only. The text makes no claim to completeness, nor can the timeliness, accuracy, or balance of the information presented be guaranteed. This text is in no way a substitute for professional advice from a physician or pharmacist, and it should not be used as a basis for self-diagnosis or for initiating, modifying, or discontinuing treatment of illnesses. Always consult your trusted physician if you have any health-related questions or complaints.