Anemia is a frequent problem among the elderly population, since age is an important risk factor, and is related to an increase in morbidity and mortality. 25-30% of the entire world population suffers from anemia, with iron deficiency or iron deficiency being the cause of 50% of the total cases, as pointed out by the medical team at Melio, an online platform specializing in blood tests. .
The Hemoglobin is a protein present in red blood cells. responsible for the transport of oxygen in the blood. A person is considered to have anemia when their hemoglobin levels are less than 12 g/dL for women and less than 13 g/dL for men. He iron is an essential component of the hemoglobin molecule without which it cannot fulfill its function and its deficit, also called “iron deficiency”It is the most common cause of anemia worldwide.
Eating green leafy vegetables is the best source of iron given its low caloric density.
The medical team at have developed a guide on anemia due to iron deficiency and the keys to prevent it:
1. Identify the origin of the lack of iron
He iron deficiency has multiple possible causesamong which are the insufficient intake; decreased intestinal absorption, as in celiac disease or inflammatory bowel diseases; blood loss, either known as surgeries, traumas, abundant menstruation, etc. or unnoticed, especially in older people; or because the iron requirements exceed intakeas in the case of pregnancy or strenuous physical activity, especially in high-endurance athletes, such as long-distance runners.
2. Identify the symptoms of a lack of iron in health
Fatigue, tiredness during physical activity, dyspnea, or worsening of previous heart conditions are the main symptoms that anemia can manifest in a person. In children, it can present as inattention, school learning deficits, as well as developmental delay. The skin paleness it is a classic symptom, but it does not appear until the hemoglobin falls below 7-8 g/dL. A physical exam in the doctor’s office may reveal pale skin and conjunctiva, resting tachycardia, and congestive heart failure.
3. Consume foods considered a source of iron
The green leafy vegetables such as spinach, cabbage, seaweed, watercress, broccoli, asparagus and parsley are the best option given their low caloric density. Other foods rich in iron are liver, red meat, chicken, shellfish, eggs, legumes, fortified cereals, dried fruits (such as prunes, raisins, figs, and apricots), nuts and seeds, soybeans.
In the red meat a combination of heme and non-heme iron occurs, in the ovolácteos products non-heme iron and in the floors only non-heme iron. Heme iron is a form of the iron molecule that is more easily absorbed compared to non-heme iron: this is relevant since a excess iron from animal sources can lead to iron overloadwhile a low consumption of vegetables, especially in a vegetarian diet (non-heme iron, less bioavailable), can lead to iron deficiency.
The vitamin C considerably increases the bioavailability of non-heme iron, so if you are trying to increase iron absorption it is recommended eat foods rich in iron together with foods rich in vitamin Csuch as citrus, kiwi, spinach, peppers or broccoli. On the other hand, some polyphenols present in coffee and tea decrease the absorption of non-heme ironTherefore, these drinks should be avoided during meals. Calcium supplements can also inhibit iron absorption if taken with food.
4. Apply a treatment, as long as it is guided by a doctor
A adequate dietary iron intake it should be enough to cover all daily needs in the absence of any underlying disease that increases your expenditure or decreases your absorption. The recommended intake is 1.8 times higher in vegetarianssince heme iron present in animal products is more bioavailable than non-heme iron from vegetables.
If you decide to contribute iron supplements should be given between meals, since it is at this moment when the gastric pH is lower and facilitates the absorption of iron. Iron supplementation should be done for at least three months to restore iron stores, even if low hemoglobin is corrected sooner. Supplementation is normally done in the form of ferrous sulfate.
The patients belonging to groups at high risk of anemia (women with heavy menstrual bleeding, frequent blood donors, or people following strict vegetarian diets) may take supplements preventively. However, generalizing iron supplementation to the entire population is not recommended and there is no evidence that it is beneficial, and it can cause adverse effects such as constipation, nausea, decreased appetite and diarrhea.