Iron and Anaemia

Identifying Iron Deficiency Anaemia.

What you eat can make a difference between
weak and strong, healthy blood.

By - Jeffrey So, Volunteer Dietitian Nutritionist.

Ever wonder why you or your children come across as tired, weak and lethargic, or feeling frequent headaches, dizziness or hard to concentrate, it could be a sign of anaemia.
People who are anaemic can also present with pale skins, eyelids and gums as well as hair loss. The word ‘anaemia’ in Greek literally means “without blood”. It is a condition when you have fewer red blood cells than normal or less haemoglobin (red colour in blood) in red blood cells than normal. The leading cause of anaemia in Fiji is iron deficiency which could arise from inadequate iron intake or excessive loss of iron from the body.


Iron - is an important nutrient that helps carrying oxygen in haemoglobin through our blood to different parts of the body. Our organs (like the brain, heart and muscle) need oxygen to keep us fuelled and energised. The risk of iron-deficiency increases when there is a loss of blood, such as women with heavy menstrual flows. Iron-deficiency is also prevalent amongst children experiencing growth spurts or pregnant women when there is an increased demand.
In Fiji, 50% of children under 5 have iron deficiency anaemia, and 25% of children between 5-11 years! Around 40% of women also have anaemia due to iron deficiency. These are big numbers, considering this could affect our ability to focus, weaken our immune system making us more susceptible to illness and infection, and can even delay development in infants and children.

How much iron do we need?

	AGE	AMOUNT		AGE	AMOUNT
INFANTS	7-12 mths	11 mg/day	MEN	>19 yo	8 mg/day
CHILDREN	1-3 yo 4-8 yo	9 mg/day 10 mg/day	WOMEN	19-50 yo >50 yo	18 mg/day 8 mg/day
BOYS	9-13 yo 14-18 yo	8 mg/day 11 mg/day	PREGNANT WOMEN	19-50 yo	27 mg/day
GIRLS	9-13 yo 14-18 yo	8 mg/day 15 mg/day	LACTATING WOMEN	14-18 yo 19-50 yo	10 mg/day 9 mg/day

*Source: Nutrient References values for Australia and New Zealand

Where can we get iron from?

Fiji is a country full of bountiful, varied and cheap foods that are naturally rich in iron; therefore it’s not hard to incorporate them into our diet.

Iron Content of Selected foods:

                     Food Item                                                             Iron Content

Chicken – 100g	1.5 mg
Beef  – 100g	3.3 mg
Pork  – 100g	1 mg
Reef Fish  – 100g	1 mg
Sardines – 100g	3 mg
Tuna in cans – 100g	1 mg
Eggs – 1 medium	2 mg
Mussels –  100g	6.3 mg
Clams  – 100g	27.5mg
Dhals, split peas – 1 cup	3 mg
Taro leaves  - 1 cup	5 mg
Bele  1 cup	4 mg
Tubua/ Chauraiya 1 cup	6 mg
Chinese cabbage -1 cup	3 mg
Bread/Roti made with fortified flour – 1 piece	1 mg
Red kidney beans – 1 cup	3 mg
Figs – 5 pieces	2 mg
Dried fruits – 30g	1 mg
*Source: Pacific Food Composition Table

 

Tips to prevent iron deficiency anaemia:     Eating foods rich in iron throughout the day – both heme and non-heme sources Foods high in vitamin C such as pawpaw, mango, orange, lemon, lime, guava, tomato and chillies help the body absorb iron. Avoid drinking tea and coffee with meals as it inhibits the absorption of iron. Avoid heavy alcohol consumption. Grow iron rich fruits and vegetables in your own garden. Exclusively breastfeed for the first 6 months and continue for two years. Breast milk provides all the iron needed in infants (0-6 mths). Introduce complementary foods rich in iron (soft cooked strained dhal, porridge, mashed pumpkin) at 6 months in addition to breast milk. Provide de-worming treatment to your children (worms cause anaemia) – talk to your local health centre or pharmacy.

This article is not a substitute for proper medical diagnosis or dietary advice. Always seek health professionals at your nearest hospitals/health centre for further information.