HEALTH MATTERS
Iron Deficiency Anaemia !!
By Kepha Nyanumba
Micronutrients are vitamins and minerals needed by the body in very small amounts . However , their impact is critical , and deficiency in any of them can cause severe and even life-threatening conditions . Nutritional deficiency occurs when the body is not getting enough nutrients such as iron , vitamin A and Iodine . Iron deficiency has been described as the most common nutritional deficiency in the world and is generally defined as a reduction in the number or volume of circulating red blood cells ( erythrocytes ) or an alteration in heamoglobin .
Red blood cells contain haemoglobin , the iron rich red pigment that carries oxygen from the lungs to various parts of the body . After delivering the oxygen , the red blood cells carry carbon dioxide from the cells back to the lungs and release it , so that it can be exhaled . Because anaemia reduces the number of red blood cells or the amount of haemoglobin in them , the blood cannot carry an adequate amount of oxygen . Symptoms of anemia therefore are caused by inadequate oxygen supply and include weakness , fatigue , inability to exercise and light-headedness .
Technically , anaemia is not a disease but a symptom of various disorders . There are different types of anaemia , but most of them are rare . Even more startling is the fact that , presently , more than half of the world ’ s population will experience some form of anemia in their lifetime .
There are many types of anemia with different causes and treatments . Iron deficiency anaemia is the main cause of anaemia in developing countries and is treatable with dietary changes and iron supplements . This is the most common type of anaemia and occurs when the body lacks enough iron to make haemoglobin . This can be caused by an inadequate diet , or excessive blood loss . Other causes include infections ( especially malaria ), folate deficiency , and genetics .
Iron Deficiency and Pregnancy
Iron deficiency during pregnancy increases the chance of complications , such as premature birth . After the birth , studies have indicated that babies born to women with low iron levels have a higher risk of low birth weight and problems with their own iron levels . If you are pregnant , you are more likely to develop iron-deficiency anaemia . Your unborn baby relies on you for iron and other nutrients . Many women who are pregnant take iron pills to prevent anaemia . To make sure that you have enough iron for you and your baby , eat wellbalanced meals that include iron-rich foods such as spinach , beef , nightshade , beetroots etc .
Strategies to Maximize Iron Absorption
You are not what you eat . But you are what your body absorbs . That is because if you don ’ t absorb the nutrients in your food , they do no good for your cells , muscles , brain , and more . But how are nutrients absorbed by the body ? After your meal , digestive bacteria and enzymes work to break down your food into molecules . The majority of these molecules travel into your upper small intestine , where they enter the bloodstream and make their way throughout your body to benefit you as a whole . The body depends on iron and scores of other nutrients to function at an optimal level and making sure that you are absorbing nutrients properly will positively influence your overall well-being . The following are some of the strategies that help to maximize iron absorption :
• Your digestive system is enhanced by the members of your gut microbiome . That is why probiotics are great for supporting healthy digestion . They help maintain healthy bacterial diversity , which assists your gut in breaking down iron rich food so they can be properly absorbed .
• There are two forms of iron : heme and non-heme iron . Heme iron is well absorbed while non-heme iron is poorly absorbed . Foods rich in Vitamin C increases the absorption of both heme and non-heme iron . Examples of the foods rich in Vitamin C include : oranges , lemons , strawberries , guavas etc .
• Make a goal to eat a variety of fruits and vegetables to optimize the vitamins you are getting on a daily basis . Red and orange foods have lots of vitamin A , while green veggies are packed with B vitamins , vitamin C , calcium , and iron . Colorful foods also contain phytonutrients that support good health .
• Control your consumption of alcohol . Studies have shown the alcohol decreases the absorption of iron and other nutrients by stirring up temporary inflammation of the intestinal lining , negatively impacting digestive enzymes and the gut microbiome .
We live in stressful , modern times and there are certain aspects of our lifestyles that can have detrimental effects on our ability to absorb dietary nutrients . Exercise is an excellent way to de-stress , which is crucial in many ways . When you are stressed , changes in the levels of your circulating enzymes and hormones tend to fluctuate , which can directly affect your metabolism , nutrient absorption and mental clarity .
Kepha Nyanumba is a Consultant Nutritionist at Crystal Health Consultants Limited . You can engage him via mail at : KNyanumba @ chc . co . ke , or follow him on twitter : @ knyanumba or Blog : kephanyanumba . blogspot . com .
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