Of the different types of anemia , iron deficiency anemia – or iron deficiency anemia – is one of the most common.
Diet can do a lot to manage this disease: there are foods that block iron absorption, others that promote it.
What are these foods? We discuss them with Dr. Daniela Lambertenghi , hematologist at Humanitas Medical Care.
What is iron deficiency anemia?
Iron deficiency anemia , also called sideropenic anemia, occurs when the body does not have enough iron to produce a sufficient quantity of hemoglobin, the protein that has the task of taking oxygen from the lungs and carrying it in the blood to the various tissues of the body.
Therefore, iron deficiency first causes anemia, which manifests itself with the following symptoms:
- asthenia (fatigue)
- shortness of breath
- tachycardia
- pallor
- headache
- dizziness
- insomnia
- irritability
- sensitivity to cold
- tingling in the legs
- brittle nails
- hair loss .
These problems are not only caused by reduced oxygenation, but also by an alteration of numerous enzymatic processes that require iron: this can lead to immune system imbalances, difficulty regulating body temperature, and alterations in the mechanisms of cerebral neurotransmission.
In which cases can iron deficiency anemia appear?
Iron deficiency anemia is common in several situations:
- excessive blood loss following acute (gastroduodenal ulcers) or chronic (heavy or prolonged menstruation) haemorrhages;
- depletion of reserves used to meet increased demands such as during pregnancy or in young people during growth;
- diseases of the stomach and intestines that interfere with iron absorption processes;
- Inadequate dietary intake : perhaps the most important factor today, even in Italy, where the habit of eating an unbalanced diet frequently leads to iron deficiency, especially in young women where menstrual bleeding is not balanced by an adequate and correct diet.
Iron ingested with food is absorbed in the intestine and transported into the blood by transferrin, a protein that distributes it to organs and tissues.
The excess, however, is stored in the liver in the form of ferritin. When reserves are depleted and levels of these proteins decrease, the risk of developing anemia increases.
What to eat if you have iron deficiency anemia?
Diet plays a central role in the prevention and management of iron deficiency anemia. Iron intake through food can be of two types:
- heme iron , present in animal products, which is easily absorbed by the body;
- non -heme iron , present in plant foods, which is assimilated to a lesser extent.
The richest sources of heme iron are liver and organ meats, followed by red meats (beef, pork, lamb, horse meat) and white meats (chicken, turkey, guinea fowl). Fish and seafood, such as crustaceans, mollusks, tuna, trout, cod, anchovies, and sardines, also contribute to iron intake.
Among plant-based foods, iron is provided by green leafy vegetables (such as spinach, lettuce, kale), dried fruit (walnuts, hazelnuts, almonds, pistachios), legumes (beans, lentils, chickpeas, lupins, soy, tofu) and cereals such as bread, pasta and brown rice.
To optimize the absorption of non-heme iron, it is important to combine it with foods rich in vitamin C : for example, season vegetables with lemon juice, accompany meals with tomatoes, cabbage, peppers or broccoli, or finish the meal with fruit such as citrus fruits, kiwi, currants or grapes.
Conversely, some foods and beverages reduce iron absorption when consumed with main meals: particularly milk and dairy products, tea, coffee, and chocolate. Drinking coffee immediately after a meal, for example, can alter iron absorption.
For this reason, it is best to take them at different times of the day.
In some cases, your doctor may prescribe iron supplements . The choice of formulation depends on parameters such as serum iron levels, individual tolerance, any conditions that hinder absorption, or the use of medications that interfere with iron metabolism (e.g., some antacids). Supplementation, however, should always be evaluated and personalized by a specialist.
