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Iron is a
very important mineral found in every cell of the body, which is why
lacking it can cause both small and lasting health problems.
Lack of iron is the most common known form of nutritional deficiency.
Its prevalence is highest among young children and women of childbearing
age and pregnant women, the Centers for Disease Control and Prevention
(CDC) says.
There are two types of iron – heme and non-heme. The body absorbs
between 15 and 30 percent of heme iron, and only 2 to 20 percent of non-heme
iron, according to the Office of Dietary Supplements. That’s why you may
be eating a lot of iron-rich foods and still not have enough of it.
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Hair loss
Losing more than 100 hairs every time you brush your hair may be a sign
you lack iron. “Iron is required for the formation of proteins,” Dr.
Pathak says. Hair is a protein thread that grows from follicles found in
the skin. The hair follicles in a person with anemia don’t get enough
oxygen. The body has prioritized the oxygen it does have for vital
functions because it’s in survival mode, Dr. Pathak adds. As a result,
the hair falls out. |
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Brittle nails
The nail has raised ridges and is thin and curved inward. This disorder
is associated with iron deficiency anemia, according to NIH. The
fingernails consist of hardened layers of protein, which protects the
soft tissue. When the body is not making enough hemoglobin, the lack of
oxygen weakens the nail, causing them to break. |
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Cold feet and hands
Unexplained cold hands and feet are a common symptom if iron deficiency,
according to Iron Disorders Institute. Consuming less than 18 mg for
women and 8 mg for men prevents the production of myoglobin and
hemoglobin. Blood cells that don’t have enough oxygen get stuck in blood
vessels, slowing down circulation, which leads to cold hands and feet. |
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Swollen tongue
Less iron means less myoglobin in the blood, which keeps the muscles
healthy. Since the tongue is actually a muscle, it will feel sore,
smooth, swollen and will have a weird pale color, according to John
Hopkins Medicine. Sore and swollen tongue can, as a result, leads to
problems with chewing, swallowing and even speaking.
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Paleness
Poor skin tone is common when the body lacks iron. The skin, being the
largest organ on the body, will inevitably suffer if there are not
enough red blood cells to deliver oxygen to it. Paleness is generally
the result of reduced blood flow or a decreased number of red blood
cells, Dr. Pathak says. “This is the body’s self-defense mechanism: The
blood is going to more important organs such as the brain and kidneys,”
she adds.
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Shortness of breath
Lack of iron causes low levels of hemoglobin, which carries oxygen to
body cells, Dr. Pathak says. Logically, if the oxygen level in your body
is low, you’ll feel out of breath much quicker than normal. “You have
less blood which now has to do extra work,” she adds. If you feel like
you can’t catch your breath after going up one flight of stairs, you may
need to have some iron-rich foods such as liver, meat, beans, nuts,
dried fruits, and green vegetables, according to the U.K. National
Health Service (NHS).
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Headaches
Headache, especially with activity, can be a sign of iron deficiency.
Unfortunately, a headache is also a symptom people often ignore even
though it can sometimes be life-threatening. Your body’s priority when
it doesn’t have enough oxygen is to get it to the brain before other
organs. But even then the arteries can swell, triggering headaches,
according to American Society of Hematology.
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