Correcting iron deficiency anemia through plant sources

Are you experiencing fatigue, weakness, dizziness or lightheadedness, shortness of breath, chest pain? Is your skin pale? Do you have unnaturally cold hands and feet? You could have iron-deficiency anemia.

Iron is a mineral obtained from animal and plant sources. It is used to produce a protein called hemoglobin in the body. Hemoglobin is a component of our red blood cells. It transports oxygen to all parts of the body, which is why we feel weak and have shortness of breath when hemoglobin is low due to iron deficiency.

Iron deficiency anemia has been prevalent in the Philippines and even worldwide. In fact, the problem goes beyond just poor dietary intake. The true prevalence of hematological or blood disorders may possibly be underestimated considering the cost of laboratory fees and scarcity of diagnostic. According to the Philippine College of Hematology and Transfusion Medicine, there are only 150 hematologists in a country that has a population of 109.6 million. Furthermore, climate change and natural disasters also impact hematological conditions whether directly or indirectly.

In the most recent publication of one of the world’s oldest and most trusted peer reviewed medical journal, The Lancet on June 7, 2022, the climate-associated challenges in hematological practice in the Philippines have been discussed. Our country is an archipelago in the Pacific typhoon belt that is affected by climate change.

In the published journal “Climate change and haematology: perspective from the Philippines” by Bradley Ashley G Ong et al, it was emphasized that the Philippines has recorded an increasing severity and frequency of typhoons, rising sea levels, and harsher dry seasons. Damage to crops and livestock could trigger iron deficiency anemia. Mosquito-borne diseases like dengue affect blood supply. Moreover, extreme weather damages health-care facilities and power supply, therefore limiting health care access, which is what occurred during the recent super typhoon Odette that struck in December 2021. The Category 5 typhoon left behind 220 damaged health care facilities resulting to impaired health service and compromising specialized care for patients requiring regular blood component therapy.

According to the Philippine College of Hematology and Transfusion Medicine, there are only 150 hematologists in a country that has a population of 109.6 million.

While iron deficiency anemia is a national problem, we can start by correcting this nutrient deficiency at home. If you have been diagnosed with anemia and have been prescribed iron supplementation, bear in mind that optimum absorption is the key to correcting the imbalance. If your digestive system isn’t healthy enough to absorb then you will just excrete the iron.

To ensure a healthy intestinal lining, friendly bacteria must thrive in your gut. They must be fed with prebiotics or fiber that are found in fruits like bananas and apples, vegetables such as eggplant, garlic, onion, tomatoes and soy, some whole grains like oats and functional food like psyllium husk.

It is also important to ensure optimum absorption of elemental iron by consuming vitamin C sources from citrus fruits and 100 percent juices from these fruits. Other vitamin c sources are guava, peppers, papaya, and tomatoes.

Avoid substances that interfere with iron absorption. These are calcium supplements, milk, and dairy products like cheese and butter, tannins from tea, and polyphenols from coffee. Iron-rich food and supplement must be taken one to two hours after meal and after consumption of any of these food sources.

Phytates found in soy and other legumes, whole grains like rice and oats, potatoes and root crops, nuts and seeds can inhibit the absorption of iron. Phytate or phytic acid, however, can be reduced through soaking, cooking, and fermentation. Soaked and cooked soy and rice shouldn’t be a problem. Nuts and seeds must not be taken at the same time with iron supplement.

Red meat is rich in heme iron that is readily absorbable. We shouldn’t discount the fact, however, that plant sources of iron have more benefits added to its iron content. Plant food contain phytochemicals and anti-inflammatory properties too.

Here are some functional plant food sources that are abundant in iron and could rival that of meat.

ABM or Agaricus Blazei Murrill contains the highest percentage of readily absorbable iron found in plant sources. About 100g of ABM mushroom contains 9.6mg of iron. This is also available in powdered or pill form.

Wheatgrass or Triticum Aestivum juice is rich in the green pigment chlorophyll, which has a similar structure to hemoglobin. It has the same pH as human blood and it binds with iron. Wheatgrass is available in powdered, juice, or pill form.

Malunggay or Moringa Oleifera is abundant in iron and vitamin C—a perfect combination for maximum iron absorption. It can be eaten as part of a dish or it can also come in powdered and pill form.

If you suspect that you have iron deficiency anemia, consult a doctor for proper diagnosis. It is also recommended to seek the guidance of a registered nutritionist dietitian to know how to include functional foods into your diet to correct the nutrient deficiency.