The Iron Fix: Food for Healthy Iron Levels

In today’s world there are many reasons to feel tired or foggy. But if you include shortness of breath, dizziness, headaches, cold hands and feet, plus hair loss, you may have a nutritional deficiency that requires medical attention. 

A common deficiency is iron. This vital nutrient helps our bodies thrive and is responsible for a myriad of essential functions including energy production, cognitive function and immunity.  Its most important role is the production of hemoglobin which carries oxygen to every cell in our being.  When iron levels are insufficient, we struggle to get oxygen to where it is needed…organs, muscles and most importantly our brain.

It’s important to have an iron panel blood test through a health practitioner. Other underlying causes might be at play, and self-directed supplementation can lead to iron overload.  A full iron panel provides ferritin levels as well as copper and zinc, all essential information.  

The Role of Ferritin

Ferritin is a blood protein that stores iron inside the cells and releases it when needed.  Think of it as your bodies iron storage tank. Low ferritin usually indicates low iron reserves. Symptoms include:

·       Hair loss. This is one of the primary symptoms of low ferritin.

·      Heart palpitations. When ferritin is low the heart works harder to get oxygen to the blood and quick fluttering or pounding without exertion of the heart can follow.

·       Anxiety. Ferritin is also essential for making dopamine and serotonin.  When these neurotransmitters drop, anxiety often follows. 

·       Brain fog. Ferritin is important for brain function.  With lower oxygen, cognitive processing slows down.  

·      Restless legs at night. This is a common symptom of low ferritin.  Unfortunately, the underlying cause is often overlooked.

On the other hand, high ferritin is often an indicator of inflammation in the body.  Inflammation can block iron absorption and storage. Rheumatoid arthritis and hyperactive thyroid can also add to high ferritin levels.

Ironically, some of the symptoms of high ferritin mimic those of low ferritin. Fatigue, joint pain, and foggy memory can also be symptoms of high ferritin. Hemochromatosis is iron overload, a genetic condition that requires medical intervention. Because much of the body’s ferritin is stored in the liver, high levels can indicate liver issues.

Iron Sources

We only need small amount of iron. Since our bodies don’t produce it, the best sources are iron-rich foods. This comes in two main forms: haem iron, found in animal products, and non-haem sources, that are plant based.  

Haem iron is generally more easily absorbed, than non-haem iron. Absorption of non-haem sources can be increased by combining them with vitamin C-rich foods or cooking. For example, we only absorb about 6% of the available iron in a serving of raw broccoli.  Whereas cooking increases absorption to 30%.

Some food combinations can hinder iron absorption.  Coffee, tea, red wine and dairy reduce the absorption of iron regardless of the source.  Avoid combining these with an iron rich meal to get the most benefit.  

Haem sources

Oysters, clams, scallops, shrimp, sardines, red meat, lean pork, salmon, shrimp, tuna, poultry, eggs yolks, liver, are the top sources for haem iron. Avoid eating them with red wine, dairy, and caffeine for best absorption.

Non-haem sources

Beans, lentils, tofu, beets, dark leafy greens, nuts, seeds, dried fruit (figs, dates, raisins, prunes), quinoa, and even dark chocolate are all non-haem sources of iron.  Pair non-haem sources with high vitamin C foods to increase the bioavailability of these foods.

Menstruating women are more at risk of low iron.  Vegetarians and vegans might also find it more difficult to meet iron needs due to the lower absorption of iron in plant-based foods.  

Iron supplementation might be necessary, but it’s always best to build it from natural food sources. Improving gut health is an essential step in improving iron and ferritin levels. If supplementation is needed,  transdermal patches offer a less aggressive delivery system than iron pills.

Iron Rich Salad

1 cooked beet

2 carrots julienned

¼ peanuts (adjust to taste)

½ cup pomegranate seeds

Dressing:

Juice of one orange

1 tsp cumin

2 Tbsp coriander or mint

A delicious way to get your iron!