How does iron deficiency develop? Iron deficiency can occur if one does not eat enough iron rich foods, if there are problems with the absorption of iron in the gut, or if blood loss is occurring. Blood loss is most commonly through heavy menstrual bleeding or from bleeding in the gastrointestinal tract. The iron status (how much iron a person has stored) has the greatest influence on the absorption of non-heme iron. Heme iron absorption is not regulated by the body’s control mechanisms but non-heme iron is, so that less iron is absorbed if a person has good iron stores. This process is regulated by the peptide hepcidin that is produced by the liver and fat cells (adipose tissue). Hepcidin reduces the absorption of iron so that less iron is absorbed if a person has good iron stores. But the process goes awry in the setting of inflammation or obesity. In both of these situations, the amount of hepcidin produced is not related to the amount of iron stored and iron deficiency can develop. Coeliac Disease is an autoimmune condition in which antibodies develop against gluten, which is found in wheat, barley, rye and some oats. These antibodies attack the cells lining the small intestine, particularly the duodenum, and reduce the absorption capacity of nutrients including iron. Coeliac Disease occurs in approximately one percent of people and can be diagnosed with a blood test and a biopsy at the time of gastroscopy. Optimising iron in our diets The Australian Food, Supplement and Nutrient Database provides a breakdown of macro and micro nutrients of foods per 100 grams. Interestingly, the iron content in just over a tablespoon (18 millilitres) of dried herbs or spices is equal to the iron content in a 100-gram beef steak. MG IRON PER 100G OF FOOD HEME IRON (ANIMAL SOURCES) NON-HEME IRON (PLANT SOURCES) 39mg dried herbs and spices (cloves, coriander, cumin, ginger, nutmeg, thyme, cinnamon and oregano) 16mg cocoa powder 14.3mg chilli powder 12mg lamb livers 10mg chicken livers pumpkin seeds (pepita) 9.5mg dried soya bean 6.5 - 7.5mg chia seeds, fresh coriander, dried lentils, fresh rosemary 5 - 5.7mg mutton, venison, sardines, lamb linseed, red kidney beans, sundried tomatoes, tahini, cashews 4.2 - 4.8mg kangaroo spelt flour, spinach, quinoa, dark chocolate 3.5 - 4mg wild dugong fish almond nuts, oats 3.3mg beef 1.5 - 2mg bacon, eggs coconut flesh (dessicated, shredded or chips), cooked bok choy 1mg broccoli, wheat flour 0.5 - 0.6mg chicken, most fish lettuce, sweet potato, kale, cauliflower, capsicum, sweet corn, potato and zucchini, cooked brown rice pindaramagazine.com.au Pindara Magazine 43
Pindara Private Hospital Magazine - Issue Eight
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