Iron Deficiencies in Females

When you're feeling sluggish, your first instinct may be to blame stress or lack of quality sleep. But persistent tiredness that impacts your ability to do your job and spend time with your family can signal a common nutritional deficiency.

Iron-deficiency anemia, the most common type of anemia, can mean your red blood cells aren't correctly carrying oxygen throughout your body. Your muscles also use iron to store oxygen. If your iron levels are low, you may find it harder to complete your regular workouts, but you could also experience one or more of the following symptoms:

• Anxiety or an inability to focus
• Brittle nails
• Chest pain, fast heartbeat or shortness of breath
• Cold hands and feet
• Extreme fatigue and general weakness
• Headache, dizziness or lightheadedness
• Pale skin
• Poor appetite
• Restless legs syndrome
• Unusual cravings for non-nutritive substances, such as ice, dirt or hair

Iron deficiency is more common in younger women than men because women lose iron during their menstrual cycle. While all premenopausal women are at risk for iron deficiency, physically active females are 30 to 50% more likely to have low iron. Iron deficiency can cause anemia if left unchecked.

You don't have to rely solely on supplements to get the iron your body needs. Incorporate the following foods into your family's diet:

• Fortified whole grains – According to the National Institutes of Health, some enriched breakfast cereals contain 100% of your daily iron needs. Check the labels to determine which cereals offer the most significant iron boost and replace sugary, less nutritious choices with an iron and fiber-rich option.
• Lean red meat – You may consciously avoid steak, but red meat is one of the best sources of iron and vitamin B12.
• Berries – Strawberries, blueberries and raspberries are rich in vitamin C, which helps your body absorb iron from the foods you eat.
• Leafy green veggies – A 1/2-cup of cooked spinach offers 3 milligrams of iron. Other iron-rich veggies include kale, collard greens and broccoli.

Back