19 Nov 2012

Iron deficiency in young women - an overview


Hey beauties,

Monday blues huh?? I decided to fight my Monday blues by editing and publishing this doc, which I consider to be the most useful one in my blog. Nope. This is not about skin care or makeup. Rather, it is about Iron deficiency a common condition among women.

I am not a doctor. I am writing this article solely form a patient perspective. Yes. I was anemic. But now due to proper treatments and diet I am a healthy girl.

Let’s start:

It is a well known fact that we woman, more than men are prone to iron deficiency due to our menstrual cycles, pregnancy and menopause. In all these stages iron content is lost in large quantities.

Girl’s, who are concerned about their weight, start “dieting” all by themselves without consulting the elders or doctors making their body experience sudden loss of regular nutrients. I did this. Without consulting my mum or without talking about it, I started dieting like ignoring my dinner and having cereals for breakfast etc. I did not take any supplements or juices either as I did not have any idea about it.

And in a couple of months, my face started becoming paler and tired. I had this “tired” look all day and one fine day, when I was having my periods, I felt faint and dizzy. When my parents took me to the doctor, he confirmed my iron deficiency. He explained and threw light upon the dangerous endeavor I took in order to look “slim”. I was put on iron supplements and in spite of taking the supplements, my body took whole 6 months to return to its healthy state as I am a vegetarian.

This post is going to cover the general causes, symptoms and natural remedies for iron deficiency in teenagers and young women. Again, I would like to mention that I am not a doctor and this is a post aimed at bringing awareness about the iron deficiency and its seriousness amongst teenagers and woman who are putting their health in jeopardy by starving to look slim.

Some facts about us and iron: J

1. Iron is one of the most difficult nutrients for the body to absorb.
2. Iron gets absorbed in the body if we take it with Vitamin C supplement as Vitamin C induces iron absorption.  
3. Women following vegetarian diet are more prone to iron deficiency because they do not consume meat.
4. Most of time, iron deficiency will be the underlying cause of fatigue amongst women.
6. Iron deficiency causes hair loss and makes our nails weak.
7. It results in behavioral disturbances, irritability and confusion among young woman.

Most common causes of iron deficiency:

1. Heavy menstrual bleeding.
2. Ulcer.
3. Medicines like asprin.
4. Poor diet.
5. Growth sprout, most common in teenage years makes your body require more iron.
6. Alcohol
7. Not taking iron supplements prescribed by the doctor religiously. Irregular intake of supplements does no good. Iron takes time to get absorbed.

How can we avoid iron-deficiency naturally:

1. By eating healthy diet that contains plenty of iron-rich foods like red meat, green vegetables, dried fruit, chick peas, lentils, breakfast cereals and bread.


2. By not indulging in any crash diets without the supervision of a dietician or doctor.

3. By visiting a doctor when you start experiencing fatigue, dizziness, sudden hair loss etc.

4. By including juices like pomegranate, apple etc in your diet.



5. And most importantly, by keeping in mind that diet is never meant by “reducing food” and you need to eat “proper” food.

Iron content in vegan foods are appended below.

Iron Content of Selected Vegan Foods
Food
Amount
Iron (mg)
Soybeans, cooked
1 cup
8.8
Blackstrap molasses
2 Tbsp
7.2
Lentils, cooked
1 cup
6.6
Spinach, cooked
1 cup
6.4
Quinoa, cooked
1 cup
6.3
Tofu
4 ounces
6.0
Bagel, enriched
3 ounces
5.2
Tempeh
1 cup
4.8
Lima beans, cooked
1 cup
4.4
Swiss chard, cooked
1 cup
4.0
Black beans, cooked
1 cup
3.6
Pinto beans, cooked
1 cup
3.5
Turnip greens, cooked
1 cup
3.2
Chickpeas, cooked
1 cup
3.2
Potato
1 large
3.2
Kidney beans, cooked
1 cup
3.0
Prune juice
8 ounces
3.0
Beet greens, cooked
1 cup
2.7
Tahini
2 Tbsp
2.7
Veggie hot dog
1 hot dog
2.7
Peas, cooked
1 cup
2.5
Black-eyed peas, cooked
1 cup
2.3
Cashews
1/4 cup
2.1
Brussels sprouts, cooked
1 cup
1.9
Bok choy, cooked
1 cup
1.8
Bulgur, cooked
1 cup
1.7
Raisins
1/2 cup
1.6
Almonds
1/4 cup
1.5
Apricots, dried
15 halves
1.4
Veggie burger, commercial
1 patty
1.4
Watermelon
1/8 medium
1.4
Soy yogurt
6 ounces
1.1
Tomato juice
8 ounces
1.0
Green beans, cooked
1 cup
1.2
Kale, cooked
1 cup
1.2
Sunflower seeds
1/4 cup
1.2
Broccoli, cooked
1 cup
1.1
Millet, cooked
1 cup
1.1
Sesame seeds
2 Tbsp
1.0
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and Manufacturer's information.
The RDA for iron for vegetarians is 14 mg/day for adult men and for post-menopausal women and 33 mg/day for pre-menopausal women.

Iron deficiency is not a serious issue if curbed in the beginning. If ignored, it will result in grave consequences as iron is required for hemoglobin, which is the carrier of oxygen in our body.

Hope you found this article useful.

See ya..

Love,
Voiceofrm.

source of image 1 & image 2

6 comments:

  1. This is an article at right time for me :) Thank you so much Raji for this :)
    and yeah do you follow any kind of diet plan now???

    ReplyDelete
  2. :) nothing serious rajani. as i am off my supplements now, i just avoid sweets, coffee and packed foods and am regular in having pomegranate juice or apple for my 11sies.. that's it.. :) i am planning to include green tea and some physical activity. just to keep the energy levels up.

    ReplyDelete
  3. hmmm thats nice dear :) btw i have left a comment for you in your DIY earring stand post.. do check it :P waiting for your reply there :)

    ReplyDelete
  4. g8t article yaar :)very informative :)

    ReplyDelete

Do not forget to give your valuable feedback. In my blog all the comments are moderated so that i will never miss replying them.