Iron deficiency is a condition in which lack of iron in the body or, less commonly, by your body's inability to absorb the iron it does take in. People everywhere suffer from iron deficiency, but here in the United States it is also the leading cause of anemia. Getting enough iron is important to keep various systems in your body working as they should.

Iron deficiency is of particular concern in young people, as it can delay proper infant motor and mental function. Iron deficient pregnant women are at risk for preterm births. In other adults, a deficiency in iron can cause fatigue and adversely affect memory and other mental functions.

The obvious reason someone may have an iron deficiency is because she is not consuming enough iron in her diet, but there are other avenues of causality. Heavy menstrual bleeding, blood loss during childbirth, and internal bleeding conditions such as a stomach ulcer, polyps in the colon or intestines, and colon cancer can all contribute to iron deficiency.

Symptoms of iron deficiency include:

·         Inflammation or soreness of your tongue

·         Chest pain or a fast heartbeat

·         Weakness or extreme fatigue

·         Shortness of breath, dizziness or lightheadedness

·         Pale skin or brittle nails

·         Frequent infections

·         Headache

·         Cold hands and feet

·         Unusual cravings or a poor appetite

·         An uncomfortable tingling or crawling feeling in your legs (restless legs syndrome)

Here’s what you can do if you need more iron

If you are iron deficient, or at risk for anemia, a vegetable forward diet can help you get all the iron you need straight from your meals.  How much iron you need will depend on lifestyle, types of medication you take, and the particular sources of iron you putting into your body. For example, runners need more iron than average, women on birth control may need less iron than those not on it, and vegetarians typically need to consume more iron than meat eaters to get the same effect. This last one is because meat based sources of iron are typically more easily absorbed than plant based iron.

Eating both meat and plant based sources of iron together facilitates absorption of iron. Here are some of the best sources of iron to add to your diet especially if you are deficient in iron:

·         Clams (although due to possible levels of environmental metal aluminum, these should be eaten sparingly)

·         Tofu

·         Beef (one serving yields 3.5 mg of iron)

·         White beans (one serving can give you up to 20% of your daily recommended iron)

·         Chicken liver