Expensive Dr. Blonz: I must know extra about iron and anemia, and would additionally like some dietary info on dates and raisins. Are they good sources of iron for vegetarians? — A.V., Charlotte, North Carolina
Expensive A.V.: The physique requires iron to make hemoglobin and myoglobin, each crucial oxygen compounds. Hemoglobin carries oxygen within the blood, whereas myoglobin handles oxygen within the muscle tissue. If the physique is iron-deficient, the hemoglobin and myoglobin ranges lower accordingly, and with them goes the physique’s capacity to provide power.
Anemia (“an-” that means “with out,” “-emia” that means “blood”) is probably the most widespread deficiency illness on the earth. It’s marked by fatigue, complications, dizziness and a normal “run-down” feeling; these signs could be misinterpret as regular uncomfortable side effects of a traumatic way of life. Many well being points can result in anemia, however an iron deficiency causes the commonest sort. This may be as a result of a scarcity of iron within the eating regimen, an inefficient absorption of dietary iron or a lack of blood.
Iron in meals is available in two types. Heme iron is a posh the place iron is hooked up to a heme protein that facilitates absorption. You discover heme iron in animal meals corresponding to crimson meats, poultry, fish and eggs. Sources of non-heme iron (with no heme protein) embody cereals and bread made with iron-enriched grains, in addition to nuts, seeds, legumes, dried fruits and a few darkish inexperienced leafy greens.
