What is iron deficiency and how common is it?

Iron deficiency is a condition in which the body lacks adequate amounts of iron, a mineral essential for proper bodily function. It is the most common nutrient deficiency in the world, affecting approximately 30% of the global population.

Who is most at risk for iron deficiency?

Women of childbearing age are particularly susceptible to iron deficiency, with up to two-thirds affected in developing countries and 10-20% affected in developed nations such as the USA, Japan, and Europe.

What are the symptoms of low iron?

Symptoms of low iron can include fatigue, weakness, shortness of breath, headaches, dizziness, and pale skin.

Why is it important for women to have good sources of iron?

Women who menstruate regularly are at risk for iron deficiency due to the loss of blood during their menstrual cycle. Having adequate sources of iron can help prevent the symptoms of low iron.

What are some vegan sources of iron?

There are many vegan sources of iron, including legumes (such as lentils and chickpeas), tofu, quinoa, fortified cereals, and dark leafy greens (such as spinach and kale).

How can including iron-rich foods in my diet help prevent iron deficiency?

Including foods that are rich in iron in your diet can help ensure that your body has adequate amounts of this important mineral, reducing your risk of iron deficiency and associated symptoms.

How can you tell if you have low iron?

Most patients with low iron levels are asymptomatic, but one of the most important signs is pallor, or unhealthy pale skin. However, this is not usually visible until haemoglobin levels fall to 7-8g/dl. An easy way to check for low iron is to pull your lower eyelid and check its color. If it is pale pink instead of red, it could be a sign of low iron. If you are constantly experiencing symptoms of low iron, such as fatigue, weakness, shortness of breath, headaches, dizziness, and pale skin, it is recommended to go for a blood test and ask your doctor for advice.

What is a serum ferritin level, and how is it related to iron deficiency?

Serum ferritin is a protein that stores iron in the body. When serum ferritin levels fall below 15μg/L, it is diagnosed as iron deficiency. Therefore, measuring serum ferritin levels through a blood test is an important tool for diagnosing iron deficiency.

Can low iron levels be diagnosed through a blood test?

Yes, low iron levels can be diagnosed through a blood test. Measuring serum ferritin levels is an important tool for diagnosing iron deficiency. If you suspect you have low iron levels, it is recommended to go for a blood test and ask your doctor for advice.

What are the symptoms of low iron levels?

The symptoms of low iron levels can include fatigue, weakness, shortness of breath, headaches, dizziness, and pale skin. If you are experiencing any of these symptoms, it is recommended to go for a blood test and ask your doctor for advice.

Are there any simple at-home tests to check for low iron levels?

Checking the color of your lower eyelid can be an easy way to check for low iron levels. If the color is pale pink instead of red, it could be a sign of low iron. However, this is not a definitive test, and it is recommended to go for a blood test and ask your doctor for advice if you suspect you have low iron levels.

What are the symptoms of low iron?

The symptoms of low iron can include feeling more tired quickly (fatigue), dizziness/lightheadedness, pale skin, cold hands and feet, more frequent severe headaches and migraines, dull skin, and hair loss.

Can low iron levels lead to more severe headaches and migraines?

Yes, dietary iron intake has an inverse relationship with severe headaches or migraines for women between the ages of 20-50. This means that increasing dietary iron for women in this age group may play an important role in preventing severe headaches or migraines.

Can low iron levels cause dull skin and hair loss?

Yes, not having enough iron means not making enough hemoglobin to travel around the body, and less oxygen to the skin can mean fewer nutrients traveling to the skin, which can lead to a dull look. Iron deficiency is common in women experiencing hair loss and may also lead to premature greying/whitening of hair during childhood and early adulthood.

What are some symptoms of iron deficiency anemia?

Iron deficiency anemia is a type of anemia that occurs when the body doesn't have enough iron to produce hemoglobin. Symptoms of iron deficiency anemia can include fatigue, weakness, shortness of breath, rapid heartbeat, pale skin, headache, cold hands and feet, chest pain, and dizziness. If you are experiencing any of these symptoms, it is recommended to go for a blood test and ask your doctor for advice.

How can low iron levels affect skin health?

Not having enough iron means not making enough hemoglobin to travel around the body, and less oxygen to the skin can mean fewer nutrients traveling to the skin, which can lead to a dull look. Low iron levels can also lead to hair loss and premature greying/whitening of hair during childhood and early adulthood.

What are some vegan-friendly sources of iron?

Some vegan-friendly sources of iron include spinach, pumpkin seeds, quinoa, broccoli, and cacao powder. These plant-based foods are rich in iron and can easily be incorporated into a balanced diet.

How can you increase the absorption of iron from plant-based sources?

Pairing vitamin C with iron-rich foods can increase the absorption of iron. Foods that are rich in vitamin C include kale, broccoli, strawberries, blackcurrant, kiwi, lemons, and oranges. Adding these foods to your iron-rich meals can help you maximize the absorption of iron.

Can a vegan or vegetarian diet provide enough iron?

Yes, a vegan or vegetarian diet can provide enough iron if it includes a variety of iron-rich plant-based foods. It's important to pair iron-rich foods with vitamin C and to also include foods that are high in iron bioavailability, such as legumes and fortified cereals. However, if you're concerned about your iron intake, you can always consult with a registered dietitian or doctor to ensure that you're meeting your nutritional needs.

Is there a difference in iron intake between vegetarians/vegans and meat-eaters?

Studies show that vegetarians and vegans tend to consume less iron than meat-eaters. However, this doesn't necessarily mean that they are deficient in iron. With proper planning and education on plant-based sources of iron, it is possible to meet the daily iron requirements even on a vegan or vegetarian diet.

What are some foods that decrease iron absorption?

Foods that decrease iron absorption include phytate (a compound found in plant-based diets), polyphenols found in tea, coffee, and wine, and calcium.

Why is it important to not pair iron-rich foods with those that decrease iron absorption?

Pairing iron-rich foods with those that decrease iron absorption can hinder the body's ability to absorb iron, leading to iron deficiency.

How much iron do women who menstruate require daily?

Women who menstruate require 18mg of iron a day until the age of 50, and then only 8mg a day after that or the same amount as adult men.

How much iron do pregnant women need daily?

Pregnant women require even more iron than women who menstruate, with a recommended intake of 27mg a day.

What can happen if you don't consume enough iron?

If you don't consume enough iron, you may become iron deficient, which can lead to symptoms such as fatigue, dizziness, and pale skin. Iron deficiency can also cause anemia if left untreated.

What is the iron content in one cup of cooked spinach and how does it compare to the daily intake requirements for different genders and age groups?

One cup of cooked spinach has about 6.5mg of iron, which is about 81% of the daily intake for men or women over 50 and 36% of the DV for females menstruating.

How much iron does one tablespoon of pumpkin seeds provide, and how does it compare to the daily value requirements for different genders and age groups?

One tablespoon (0.5oz) of pumpkin seeds provides 1.25mg of iron, which is 15% of the DV for males and women over 50 and 7% of the DV for females menstruating.

Symptoms of Low Iron and 5 Vegan Foods That Increase It

How do you know? | Symptoms | Foods | Action

Evidence-based. Credit goes to all researchers

Headaches can be a symptom of low iron. Boost iron levels with vegan-friendly foods like spinach, pumpkin seeds, broccoli, quinoa, and cacao powder.

Iron deficiency is the most common nutrient deficiency in the world and affects 30% of the worldwide population. In developing countries, it can affect up to two-thirds of women of childbearing age and around 10 – 20% in developed nations such as the USA, Japan and Europe (Greig et al., 2013; Kumar et al., 2022). Including the 5 simple foods mentioned below can easily change that.

Women have their mensural cycle monthly, usually until the age of 50, which is why it is vital they have good sources of iron to avoid the symptoms of low iron.

How do you know if you have low iron? 🤔

Most patients are asymptomatic (show no symptoms) of low iron. Pallor (unhealthy pale skin) is the most important sign but isn’t usually visible until haemoglobin levels fall to 7-8g/dl (Warner & Kamran, 2022).

An easy way to check for low iron is to pull your lower eyelid and check its colour, if it is a pale pink and not red it could be a sign of low iron.

Listen to your body, if you are constantly experiencing the symptoms of low iron mentioned below, go for a blood test and ask your doctor for advice.

When your serum ferritin level is 15μg/L it is diagnosed as iron deficiency (Miller, 2013).

Keynote

If you think you may have low iron, check the colour of your lower eyelid, it should be red. Listen to your body and go for a blood test.

Symptoms of low iron 😫

Feeling more tired quickly (fatigue)
Dizziness/ Lightheadedness
Pale skin
Cold hands and feet

(Iron-Deficiency Anemia, 2022)

More frequent severe headaches and migraines

Dietary iron intake has an inverse relationship with severe headaches or migraines for women between the ages of 20 – 50. Increasing your dietary iron for women aged 20 – 50 may play an important role in preventing severe headaches or migraines (Meng et al., 2021).

Dull skin and hair loss

Not having enough iron means not making enough haemoglobin to travel around the body, and less oxygen to the skin can mean also fewer nutrients travelling to the skin which can lead to your skin giving off a dull look.

Iron deficiency is common in women experiencing hair loss and may also lead to premature greying/whitening (loss of pigment) of hair during childhood and early adulthood (Almohanna et al., 2018).

Keynote

Symptoms of iron deficiency in women include fatigue, dizziness, pale skin, cold hands and feet, severe headaches, dull skin and hair loss.

5 vegan-friendly foods that can increase your iron levels 😋

Females usually consume less meat and are more likely to be vegetarian or vegan (Modlinska et al., 2020). More of the general population is shifting towards a plant-based and vegetarian/ vegan diet because of its health benefits and climate change.

Because of these changes in attitude to foods, finding good sources of iron from plant-based foods and educating the general population is even more crucial.

Pair vitamin C with iron-rich foods

Vitamin C increases your absorption of iron, but only when both nutrients are consumed together (Piskin et al., 2022). So pair vitamin C and iron together in your meals, an easy example is squeezing lemon over quinoa and spinach.

Iron	Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna
Vitamin C	Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges

Foods that decrease iron absorption

When consuming iron-rich foods don’t pair them with foods that reduce iron absorption. These include: (Ems et al., 2022).

Phytate (a compound found in plant-based diets)
Polyphenols found in tea, coffee, and wine
Calcium

How much iron do I need a day?

Women who menstruate require 18mg of iron a day, until the age of 50 and only 8mg after or the same as adult men. Pregnant women require even more at 27mg.

Sources

I made this simple list of 5 iron-rich healthy foods as my mom, sister and best friend all have low iron.

Try and keep your pantry stocked with these foods year-round to avoid the risk of low iron and its symptoms.

1. Spinach

1 cup of cooked spinach has about 6.5mg of iron, about 81% of the daily intake for men or women over 50 and 36% of the DV for females menstruating.

2. Pumpkin seeds

1 tablespoon (0.5oz) of pumpkin seeds provides 1.25mg of iron or 15% of DV for males and women over 50 and 7% of the DV for females menstruating.

3. Brocolli

1 cup (156g) of cooked chopped broccoli, boiled without salt has 1 mg of iron which is 13% of the DV for males and women over 50 and 5.8% of the DV for females menstruating.

4. Quinoa

1 cup (185g) of cooked quinoa provides 2.76mg of iron which is about 35% of the DV for males and women over 50 and 15% of the DV for females menstruating.

5. Cacao powder

1/4 cup or 4 tablespoons provides 3.96mg of iron so 1 tablespoon provides 1mg of iron which is 13% of the DV for males and women over 50 and 5.8% of the DV for females menstruating.

Total DV of these 5 foods for a Woman menstruating

With just these 5 foods a woman of childbearing age can get almost 74% of their daily iron intake with regular servings.

To reach this they would need to eat 0.5 cups of cooked spinach, 1 cup of cooked broccoli and 2 cups of cooked quinoa to provide 9.8mg of iron or 54.5% of their daily intake.

Adding 2 tablespoons of pumpkin seeds to your breakfast and 1 tablespoon of cacao powder to your smoothie can provide another 3.5mg of iron or 19.4%. The total becomes 13.3mg or 74%.

You would still need to eat other foods such as legumes or breakfast fortified with iron to easily meet the remaining 25% and if you aren’t vegetarian eating poultry or red meat can also help easily meet your daily goals.

Many foods are fortified with iron but with these 5 simple healthy foods, you can give a big boost to your daily iron levels.

Breakdown

0.5 cups of cooked spinach = 18%
1 cup of cooked broccoli = 5.8%
2 cups of cooked quinoa = 30.7%
2 tablespoons of pumpkin seeds = 13.9%
1 tablespoon of cacao powder = 5.8%

Total = 74.2%

Next time you go grocery shopping try and get these 5 foods in your trolley.

Keynote

Spinach, brocolli, quinoa, pumpkin seeds and cacao powder are all high in iron. With regular servings a female of child brearing age can almost get 3/4 of thier daily iron needs.

Action to take ✍️

If you are a woman who is menstruating consume 0.5 cups of cooked spinach, 1 cup of cooked broccoli, 2 cups of cooked quinoa, 2 tablespoons of pumpkin seeds and 1 tablespoon of cacao powder daily to get 74% of your daily iron needs.

References 🤓

Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2018). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6

Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2022 Apr 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.

FoodData Central. (n.d.). https://fdc.nal.usda.gov/

Greig, A. J., Patterson, A. J., Collins, C. E., & Chalmers, K. A. (2013). Iron deficiency, cognition, mental health and fatigue in women of childbearing age: a systematic review. Journal of Nutritional Science, 2. https://doi.org/10.1017/jns.2013.7

Iron-Deficiency Anemia. (2022, March 24). NHLBI, NIH. https://www.nhlbi.nih.gov/health/anemia/iron-deficiency-anemia

Kumar, A., Sharma, E., Marley, A., Samaan, M. A., & Brookes, M. J. (2022). Iron deficiency anaemia: pathophysiology, assessment, practical management. BMJ Open Gastroenterology, 9(1), e000759. https://doi.org/10.1136/bmjgast-2021-000759

Meng, S. H., Zhou, H. B., Li, X., Wang, M. X., Kang, L. X., Fu, J. M., Li, X., Li, X. T., & Zhao, Y. S. (2021). Association Between Dietary Iron Intake and Serum Ferritin and Severe Headache or Migraine. Frontiers in Nutrition, 8. https://doi.org/10.3389/fnut.2021.685564

Miller, J. L. (2013). Iron Deficiency Anemia: A Common and Curable Disease. Cold Spring Harbor Perspectives in Medicine, 3(7), a011866–a011866. https://doi.org/10.1101/cshperspect.a011866

Modlinska, K., Adamczyk, D., Maison, D., & Pisula, W. (2020). Gender Differences in Attitudes to Vegans/Vegetarians and Their Food Preferences, and Their Implications for Promoting Sustainable Dietary Patterns–A Systematic Review. Sustainability, 12(16), 6292. https://doi.org/10.3390/su12166292

Piskin, E., Cianciosi, D., Gulec, S., Tomas, M., & Capanoglu, E. (2022). Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega, 7(24), 20441–20456. https://doi.org/10.1021/acsomega.2c01833

Warner MJ, Kamran MT. Iron Deficiency Anemia. [Updated 2022 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.

Feel free to share this post if you found it helpful!

Symptoms of Low Iron and 5 Vegan Foods That Increase It

How do you know if you have low iron? 🤔

Symptoms of low iron 😫