although iron deficiency is
the most common nutrient deficiency globally, it is certainly not as prevalent here in canada.in fact,
you are more likely to encounter someone who consumes vitamin d, calcium, vitamin a or magnesium below recommended levels, than you are to encounter someone who does not get enough iron.
over the two year period from 2009-2011, only three per cent of canadians had insufficient hemoglobin levels. hemoglobin is the iron-containing protein in your red blood cells that transports oxygen. low hemoglobin levels in the blood may be a sign of pretty severe iron deficiency, whereas low ferritin (a protein that stores iron
) levels are usually the first sign of a mild deficiency.that said, there are those who are at an above average risk of inadequate iron intake and varying levels of iron deficiency including women, especially pregnant women and teens; vegans and vegetarians with imbalanced diets; athletes, particularly female endurance athletes; those living with chronic digestive health issues such as crohn’s, colitis and celiac disease; very young children, and older adults.while an improperly balanced diet is one of the leading risk factors for iron deficiency, there are ways to improve your nutrition to help ensure you are consuming enough iron-rich foods.keep in mind that, in cases of severe deficiency, supplementation may be required over and above what can be achieved through long-term dietary changes. it’s always a good idea to check with your healthcare provider.
plants versus animalsone of the most important — yet poorly understood — concepts when it comes to iron nutrition is the difference between the iron found mostly in plant-based foods (non-heme iron
) and the type of iron found exclusively in animal products (heme iron).non-heme iron is not as easily absorbed and, when possible, should be consumed in the presence of vitamin c-rich foods in order to enhance absorption. this is important if you are among the
10 per cent of canadians who are vegan or vegetarian.the top sources of non-heme iron include bran flakes and fortified cereals, almonds, lentils and kidney beans, tofu and tempeh, dark chocolate, quinoa, oatmeal, barley, brown rice, potatoes, pumpkin and squash seeds among others.vitamin c can be found in mango, strawberry, citrus fruit, kiwi, broccoli, brussels sprouts, cauliflower, sweet potatoes, tomatoes, kale and bell peppers, to name just a few.the regular consumption and combination of the foods in these categories is a great starting point for improving your iron intake. keep in mind that the compounds found in coffee, tea and calcium-rich foods — supplements, milk, cheese and fortified dairy alternatives— may interfere with non-heme iron absorption, especially if vitamin c is not present in the meal.if you are an omnivore, however, you have access to a wide array of animal-based foods that are high in the more readily absorbable heme iron, the sources of which include all types of beef, pork, eggs, poultry, fish and shellfish. and a bonus fun fact: there is a beneficial compound in all meat, fish and poultry that also enhances the absorption of non-heme iron.while figuring out how to get enough of iron can feel overwhelming, with a little attention to specific food groups and some creativity, getting enough of this vital nutrient can easily become a part of your nutritional lifestyle .
andy is a registered dietitian and author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.comdon’t miss the latest 世界杯决赛2022. subscribe to healthing’s daily newsletter.
3 minute read
