A Dietary Solution To Non-Anemic Iron Deficiency?

My focus on iron-deficiency stems partially from the fact that I’m a firm believer in educating yourself as widely as possible in the area of health / wellness. However, I’ve also recently had a family member diagnosed with the condition. She exhibited some of the symptoms I discussed in my previous blog post so the diagnosis came as no surprise. In the space of two minutes, the doctor prescribed her an iron supplement and sent her on her way with a pat on the head. What was surprised me, was that no mention was made as to any alternative treatments … Once again, medical orthodoxy’s ‘take a pill’ approach had triumphed.

Fortunately, for those who are not enamored with the idea of popping pills for every ailment, research suggests that an intensive dietary program has the potential to improve the iron status of women with depleted iron stores, which is the first stage of iron deficiency (Heath, Skeaff, O’Brien, Williams & Gibson, 2001). This should not be confused with the second stage - iron deficiency WITH anemia.  The dietary intervention was based on the following principles:

1. Increasing the intake of iron containing foods.
2. Intake of foods containing factors which increase non-heme iron absorption.
3. Decreasing the intake of foods containing factors believed to inhibit non-heme iron absorption.
4. Modifying eating patterns so that enhancers of non-heme iron absorption were eaten with means and potential inhibitors were eaten between meals.

 
Iron Rich Foods

Unfortunately for the vegans out there, iron from animal-based sources (heme iron) is better absorbed than iron from plant-based rouces (non-heme iron). Here is a list of iron-rich foods, ordered by the quantity of iron they contain (from most to least). For exact numbers refer to the NUTTAB nutritional database.

Animal-Based Iron Sources:

• Clams
• Oysters
• Liver (probably best not to over-do it on this one)
• Mussels
• Sardines
• Turkey
• Beef
• Lamb Chop
• Egg

Plant-Based Iron Sources:

• Pumpkin seeds
• Legumes (white & red kidney beans)
• Lentils
• Chickpeas
• Blackstrap Molasses
• Nuts (Cashew, Almond, Pistachio, Walnuts)

As I said earlier, there are several steps you can take to improve the absorption of iron. One of the simplest is to combine the iron from plant based sources with animal based sources in the same meal. Apart from this broad recommendation, other foods that either enhance or inhibit the absorption of iron include …

Enhancers:

• Meat / fish / poultry
• Strawberries
• Grapefruit
• Vegetables: Broccoli, brussel sprouts, tomato, green and white peppers
• White wine
• Vitamin C (this is where a sugarless Vitamin C tablet might just come in handy)

Inhibitors:

• Red wine
• Tea
• Coffee
• *gasp* Spinach
• Whole grains and *double gasp* bran
• Isolated soy ingredients (which are a no-no anyway)

Now, I know what you’re thinking - I love to drink tea / coffee. That’s fine - the recommendation in the mentioned study was that such inhibitors should be consumed between meals rather than with them.

Reference:

Heath, A.L.M., Skeaff, C.M., O’Brien, S.M., Williams, S.M., & Gibson, R.S. (2001). Can dietary treatment of non-naemic iron deficiency improve iron status? Journal of the American College of Nutrition, 20(5), 477-484.