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Self Care

Iron Deficiency Anemia

Description
Iron is found mainly in the hemoglobin of red blood cells. Hemoglobin carries oxygen to the tissues of the body. Red blood cells with less hemoglobin than normal will be fewer in number and smaller in size. The ability of the red blood cells to deliver oxygen is then reduced. This condition is called iron deficiency anemia. (There are many other causes of anemia.)

Iron deficiency anemia is relatively common in females, usually due to iron poor diet and/or menstrual blood loss. It can also result from blood loss from the gastrointestinal tract in males or females.

Symptoms
Some individuals do not show signs of anemia. Others may feel tired, have less energy, or look pale. Anemia can also cause shortness of breath and can reduce the body's ability to fight infections. Chronic severe anemia can lead to more serious symptoms. Simple blood tests are used to detect iron deficiency anemia.

Treatment
It may take 3 to 6 months to correct anemia due to iron deficiency. Iron supplements will be necessary once iron deficiency is found.

Iron is found in many foods. Besides animal sources such as fish, poultry and red meat, good sources of iron include dried beans and peas, dark green leafy vegetables and raisins. Iron fortified breads and cereals can also add iron to the diet. Recent research has found that Vitamin C can enhance the absorption of dietary iron. Vitamin C is found in most fruits and vegetables including citrus fruits, cantaloupe, dark green leafy vegetables, tomatoes, and strawberries.

Recommended Daily Allowance
The Recommended Dietary Allowance (RDA) of iron for men 19 years and older is 10 mg/day. For women, the RDA for iron is 18 mg/day.

Iron Content of Foods
The list below provides the approximate content of iron for selected foods, in milligrams. Meats (3 1/2 ounce portions)

• Beef liver (-6.5)
• Chicken (-1.5)
• Chicken liver (-7.9)
• Fish (-1.5)
• Lean Meats (-3.0)
• Shellfish (-1.1)
• Egg (-1.1)

Dried Beans and Peas (1 cup cooked)

• Garbanzo, kidney, and lima (-5.5)
• Lentils and split peas (-3.0)

Bread and Cereals

• Bread (enriched, 1 slice) (-0.6)
• Bread (unenriched, 1 slice) (-0.2)
• Cereals (enriched, cooked, 1 cup) (-15.6)
• Cereals (enriched, dry, 1 oz.) (-8.0)

Fruits

• Prunes (dried, 4) (-2.2)
• Prune Juice (1/2 cup) (-5.0)
• Raisins (1/2 cup) (-2.0)

Vegetables (1/4 cup, cooked)

• Greens (-1.8)
• Green Beans (-0.4)
• Spinach (-2.0)

More Information/Questions
If you have any questions or would like more information, Messiah students may call the Health Center at 691-6035.