Iron is important for happiness because without it our moods change.
Iron’s main function as part of the haemoglobin in red blood cells is to carry oxygen into the brain and muscle cells, keeping us active and alert.
Not surprisingly, iron deficient people become tired, grumpy, lethargic, tense and apathetic. They could sleep for 10-12 hours and still wake up exhausted. Iron deficient athletes hit the wall sooner in that they reach a stage when they simply can’t improve their performance.
Such feelings can not only affect our ability to work or perform physically but will also affect learning outcomes. Iron deficient children have been found to score more poorly in tests than iron-replete children. Their concentration and memory can become impaired along with their ability to discriminate and learn concepts.
Iron is necessary during periods of rapid growth and so is essential for infants, children and pregnant women. Iron supplements are no longer given routinely during pregnancy because needs vary and side effects of constipation can occur. Doctors tend to check iron stores at the beginning of pregnancy and again at 28 weeks and only supplement if there is a downward trend in iron status.
Another group at risk of deficiency are young menstruating girls. Particularly if they are weight conscious, vegetarian or involved in heavy athletic activities. All of which deplete stores at a time when academic and physical achievement is crucial.
Our elderly folk can also be at risk. Especially those who suffer from ill fitting dentures or suffer from dry mouth which can make it difficult to chew and swallow meat.
Red meat still is the best food source with at least 25% of iron available for absorption compared with 9-11% in fish and poultry. Non-meat sources of iron include eggs, green vegetables, grains and legumes. Some breakfast cereals and infant cereals are iron-enriched.
If you are iron deficient your doctor will recommend supplementation for a month or so and it is important to remember to take this medication. In extreme cases iron injections can also be given.
Vitamin C enhances iron absorption so remember to have fresh fruit or a salad alongside your meat for dinner. Tannins in tea and red wine and phytates in wholegrains reduces iron absorption so it is wise to keep these fluids separate from the main meal and not to follow up a main meat meal with a bowl of muesli or other wholegrains that can slow iron absorption.
If you are unsure about your iron status then talk to your doctor who may arrange a blood test of your iron stores. You can also see a dietitian for a full nutritional assessment of your iron intake and needs.
