ASK THE NUTRITIONISTA!

Welcome to the first ASK THE NUTRITIONISTA post! Ofcourse I went and started with a doozy of a question.

Dear Nutritonista:

My doc said I need to take an iron supplement because I am "borderline anemic" and she doesn't want me to get totally anemic.

I've been putting it off because I don't want to get constipated :-) There are so many different supplements; can you steer me in a good direction?

Signed,
Borderline


Dear Borderline,

Iron is SOOO important to happy functioning bodies but it is also one of the most difficult to keep on top of. It is the centre of the oxygen carrying part of the red blood cell and without it, less oxygen is carried throughout our bodies. Less oxygen means low energy.


OK NOT THAT IRON...


Iron deficiency anemia happens when the rate that iron is lost exceeds the amount of iron absorbed. There are many factors that can contribute to poor iron absorption; blood loss (like from heavy menstruation), use of medications (especially aspirin and antacids), pregnancy and breast feeding are definitely times when absorption is down and the body needs more iron. The cool thing is that since pregnant women naturally need more iron, the body naturally increases it's absorption rate.

Vegetarians are at more risk for iron deficiency since heme iron is the iron that is more available for absorption and it's the one that's found in meat. That being said, there are lots of plant-based foods that contain iron and the actual ratio of iron deficient vegetarians is not that much higher than meat eaters. Eating a diet rich in green leafies and whole grains (what every good vegetarian should be doing anyway) will give you enough of the non-heme iron (plant based iron). The trick is to eat lots of the non-heme veggies to make up for the absorption. Also, there are certain plant based foods that will up your absorption capabilities. Vitamin C really increases non-heme iron absorption. On the flip side of this - tannins (from tea or wine), excessive zinc and Vitamin E can inhibit absorption. Of course any medication , especially antacids and aspirin will inhibit absorption.

Plant foods high in iron:
Soybeans, Lentils, Spinach, Tofu, Sesame Seeds, Kidney Beans, Pumpkin Seeds, Chick peas, Navy Beans, Asparagus, Broccoli, Brown rice, Dried figs, Peanut butter, Dried apricots , Banana, Black strap molasses, Avocado, Whole grains.

Eating a diet high in whole grains can greatly increase your iron intake. When grains are milled and the bran and germ is removed - 75% of the iron is also removed. Most refined grains end up being fortified with iron in order to make up for what was taken out. Why eat something put in when you can get it already in there?

So now what do you do when you're told you have may be borderline amemic? Running out and buying supplements is not always the answer, especially if you are pregnant. In my opinion upping the iron-rich foods and increasing your fibre intake is a good way to make sure your body is getting and absorbing iron. Your body wants balance and will create that balance with the right tools.

With a diagnosis of actual Iron Deficiency Anemia, iron supplements are a good idea. There are many to choose from and the best one for you may not be the best one for someone else. Generally ferrous iron supplements are better absorbed. Again, increasing foods rich in iron is also good. Usually the dose for anemia is 100mg/day, which should be immediately lowered once iron levels are back to normal. Iron supplements often cause constipation and must be used along with a diet high in fibre.



Thank you for all your questions and keep em coming!