Managing Stress (Part 5): Iron
Managing stress with micronutrients: Iron
We need iron to transport oxygen to our muscles, organs and tissues. But what happens if we aren’t getting enough iron in our diet and how does it affect how we deal with stress.
My previous post talks about calcium.
or you can read more in the series, Managing Stress with Micronutrients.
What is iron responsible for in the body?
Iron is necessary in our bodies as it transports oxygen to our muscles, organs and tissues. Aside from its oxygen transporting responsibilities, we need iron for growth, development, hormones and cell function.
What does iron deficiency look like?
Symptoms of iron deficiency might look like (1)(2):
Pale skin
Brittle nails or spooning nails
Sore tongue
Exhaustion or fatigue
Loss of appetite
Nausea
Difficulty swallowing
Digestive upset
Dizziness
Hair loss
Fragile bones
Vertical ridges in the nails
Nervousness
Anemia (anemia can also be caused by a lack of vitamin B12 or folic acid)
Why do deficiencies arise?
When we hear about iron deficiency, we think of weak frail vegetarians or vegans. But this isn’t always the case. Iron deficiency can rise from intestinal bleeding, phosphorus rich diet (think pop or soda), poor digestion, antacid abuse/long-term use, excess coffee or tea, menstruation, strenuous exercise.
As the body can be low on iron, some of us can get too much. Too much iron in our organs can lead to free radicals in the body and increase other nutritional needs. (2)
Where can you get nutritional sources of iron?
While we more commonly have heard that meat and liver contain high levels of heme iron, you can source your non-heme iron through eating a nutritious whole food plant based diet. Including foods from these examples, along with a source of vitamin C (citrus fruits, berries, green vegetables, red peppers) (2):
Leafy greens
Whole grains and enriched breads/cereals
Almonds
Avocados
Kidney beans, lima beans, lentils
Rice, millet
Peaches, pears, dried prunes, dates
Pumpkin and pumpkin seeds
Sesame seeds
Here’s a delicious curry lentil stew over on my recipes page that combines iron-rich lentils with leafy greens and sources of vitamin C. Check it out!
One more time…eat your non-heme iron with vitamin C! LOL
How can it help with managing stress?
Low iron levels have been known to contribute to anxiety and stress. (3) (4) As iron plays a role in transporting oxygen to vital organs and tissue, when we're low our red blood cells can become small and we receive less oxygen where we need it most. Iron is required in the body to make dopamine for our brains. Keeping us from feeling low or blue or even depressed. (5)
Ensuring you eat your non-heme iron sources with vitamin C is key to absorption. Eating a healthy plant-based diet is completely possible without skipping out on essential nutrients like iron. Variety in nutrition is important and focusing on whole plant foods is critical. Less processed is always better.
If you are ready to look at eating more plants and improving your mental (and physical health), I would love to hear from you.
When should I consider supplementing?
Before you hit the vitamins aisle, always speak with your naturopath, doctor or registered dietician or nutritionist. They can recommend ways you can nourish your body with food first. If you feel you have signs of anemia, then speak with your doctor about getting some blood work. Looking at more than just your iron levels, your doctor can have a look at your ferritin and other factors in your blood. Pinpointing what the issue is first is the first step in diagnosing. Then getting to the why should be the next step.
If you know your levels and are concerned about your diet, then hop on over here to book an appointment with me. We can discuss all the delicious ways we can address your nutritional needs and clever lifestyle ways to manage stress.
(1) Holford, P. (2004) The New Optimum Nutrition Bible. Crossing Press.
(2) Balch, P. A. (2010). Prescription for Nutritional Healing, fifth edition. Penguin.
(3) Kim J, Wessling-Resnick M. Iron and mechanisms of emotional behavior. J Nutr Biochem. 2014;25(11):1101-1107. doi:10.1016/j.jnutbio.2014.07.003
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253901/
(4) Młyniec, K. Davies, C.L. Essential Elements in depression and anxiety. Part I. Pharmacological Reports. 2013;66(4):534-544. https://doi.org/10.1016/j.pharep.2014.03.001
https://www.sciencedirect.com/science/article/abs/pii/S1734114014000875
(5) Pino JMV, da Luz MHM, Antunes HKM, Giampá SQC, Martins VR, Lee KS. Iron-Restricted Diet Affects Brain Ferritin Levels, Dopamine Metabolism and Cellular Prion Protein in a Region-Specific Manner. Front Mol Neurosci. 2017;10:145. Published 2017 May 17. doi:10.3389/fnmol.2017.00145 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5434142/
