Hello My Friends
Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Together you and I will work as a team to accomplish all of your health needs and to ensure that you practice prevention and live your life through the lens of quality.
If you are a female between the ages of 20-55, experience heavy menstrual bleeding or have fibroids, this article may be of interest to you. Recurrent, heavy blood loss can cause the most common type of anemia, iron deficiency anemia. Iron deficiency anemia is produced when the amount of iron lost in the blood cannot be made fast enough to compensate. As a result, your red blood cells are deficient in a protein-iron molecule called hemoglobin which is responsible for carrying the oxygen around in your red blood cells.
The symptoms of iron deficiency are fatigue, shortness of breath, poor exercise tolerance, pale skin, tongue and nail-beds, poor concentration, insomnia, poor immune function and agitation. The standard treatments for this type of anemia are iron supplements and dietary changes to improve iron intake, absorption and storage.
Here are the foods I recommend people consume to help battle this type of anemia.
Chicken and beef liver each contain 11.0 and 5.2 Mg. of iron in each 3 ounce serving. Since the daily recommended dosage of iron for young healthy women is 18 Mg. per day. If you have iron deficiency anemia, you will need twice this amount taken daily. Consuming 2 servings per day of liver is highly recommended.
One small 3 ounce can of oysters has almost 6 Mg. of iron. This is a great food if you like oysters and enjoy eating them. In my view, I prefer them whole in the shell broiled covered in a small amount of bread crumbs and cheese. I recommend eating at least 3 servings of oysters or shellfish per week.
• Lean Red Meat
Red meat from lean beef sources has approximately 5.2 Mg. of iron per 3 ounce serving. The best way to prepare lean beef is by broiling or barbequing. Beef remains an excellent nutritional source for protein, iron and other important nutrients. Consuming 2 servings of lean meat per day will greatly help in the management of your anemia.
The foods I have just mentioned are at the top of the list because they are a source of heme iron. Heme iron is only found in animal sources and it is much better absorbed and utilized to improve hemoglobin synthesis compared to non-heme iron. Non-heme iron is found in supplements, leafy vegetables, iron fortified cereals, dried fruit, legumes, peas and molasses. The absorption of non-heme iron varies from 2-20 %, however, heme iron can be up to 35 % absorbable. In my opinion, heme iron is the best form of iron to ingest if you want to correct iron deficiency anemia. Since iron deficiency anemia usually results in a low degree of iron storage, iron absorption will improve, even from non-heme sources.
• Citrus, Bell Peppers, Pomegranate
These foods have one thing in common; they all contain high amounts of vitamin-C. Vitamin-C is very important in the absorption of heme and especially non-heme iron. This is very important if you are a vegan and don’t consume animal protein as the concentration of non-heme iron that you actually absorb will greatly improve. Subsequently, the large amounts of food required to help manage the amemia will not be necessary. Try eating 2-3 servings of these foods per day. Other great sources of vitamin-C are contained within kiwi, strawberries, broccoli and chilies.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project