Is your Anxiety and PMS due to an iron deficiency?
Iron deficiency is one of the most common nutritional deficiencies worldwide, affecting a large number of people, especially women, vegans, vegetarians, and athletes. Iron is an essential mineral that is required for the production of haemoglobin, a protein in red blood cells that carries oxygen throughout the body. When our body doesn't have enough iron, it can result in a condition called anaemia, which can cause a variety of symptoms. Let’s look at the symptoms of iron deficiency, its causes, and the best ways to increase iron in your diet.
You may have iron deficiency and not know it.
Symptoms of Iron Deficiency Anaemia
Some of these symptoms sound very familiar if you suffer from PMT and/or anxiety.
These vary from person to person, but they often start gradually and can include the following.
Fatigue
mood swing
anxiety
Light-headedness and dizziness
Shortness of breath
brain fog
Pale skin
Migraines and headaches
There are several factors that can contribute to iron deficiency anaemia. The most common cause is blood loss, which can occur due to heavy periods, childbirth, surgery, or injury. In men and postmenopausal women, iron deficiency is usually the result of gastrointestinal blood loss. Other factors that can contribute to iron deficiency anaemia include a diet that is low in iron, poor absorption of iron due to digestive issues, and an increased demand for iron during pregnancy, running or growth spurts.
Iron can be obtained from both animal and plant sources. Animal sources are rich in heme iron, which is more easily absorbed by the body than non-heme iron found in plant sources.
Here are some tips to help you increase your iron intake:
Eat iron-rich foods: Include more iron-rich foods in your diet, such as leafy green vegetables, molasses, dried apricots, and beetroots.
Combine with Vitamin C: Vitamin C has been shown to increase the absorption of iron, so try pairing your iron-rich foods with Vitamin C rich fruits like Kiwi fruit, berries and citrus.
Avoid dairy: Calcium in dairy products can interfere with the absorption of iron, avoid consuming dairy around the time of iron-rich meals.
Soak or sprout grains, legumes, and nuts: These foods contain a compound called phytic acid, which can inhibit the absorption of iron. Soaking or sprouting them can help to reduce this effect.
Limit tea and coffee: Tannins in tea and coffee can also inhibit the absorption of iron, so it's best to avoid consuming these beverages around the time of iron-rich meals.
Incorporate probiotics: Lactic-acid fermented foods like sauerkraut, kefir, and coconut yogurt can help increase iron absorption. Prebiotic fibre has also been shown to increase iron absorption.
Check for digestive issues: Digestive issues such as leaky gut, candida, coeliac disease, SIBO, parasites, and some medications can also alter the iron status. A nutrition consultation and further testing may help to identify any underlying issues.
Iron deficiency anaemia is a common condition that can have a significant impact on your quality of life. If you experience any of the symptoms associated with iron deficiency, it's important to get your iron levels checked via a blood test. Increasing your iron intake through a well-planned diet can help to prevent iron deficiency anaemia and improve your overall health. I have helped countless women in clinic who have had anxiety, raging PMT and been exhausted, to fix their symptoms by correcting an iron deficiency.
Iron supplements are available over the counter, but many have constipating effects and practitioner grade supplements don’t usually cause this. It’s important to test not guess as high levels of iron can be toxic to the body, and excessive intake of iron supplements can cause nausea, constipation, and other digestive issues.
The daily recommended intake of iron for adult men and women over the age of 19 is 8 mg. However, women who are menstruating require more iron to compensate for the blood loss during their menstrual cycle. Women who are pregnant or breastfeeding also need more iron. Athletes and runners may need more iron due to loss when training. Vegetarians and vegans may also require higher levels of iron as the absorption of non-heme iron from plant sources is less efficient than heme iron from animal sources.
I have put together some easy iron-rich recipes that can help you meet your daily iron requirements: There's a combination of both plant (non -heme) and meat (heme) sources for everyone to enjoy.
PMT and anxiety are multilayered and of course may have other drivers as well as iron deficiency. Contact me if you would like help finding your unique drivers to these issues and /or guidance on addressing an iron deficiency.
Enjoy the recipes.
Recipes (Non-Heme-Based)
Lentil and Spinach Soup
1 cup brown lentils rinsed and drained
1 onion chopped
2 garlic cloves, minced
2 tbsp olive oil
6 cups vegetable broth
1 tsp cumin
1 tsp paprika
1 tsp dried thyme
1 can chopped tomatoes
2 cups fresh spinach
Salt and pepper to taste
In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 5 minutes. Add the lentils, broth, cumin, paprika, thyme, and tomatoes. Bring to a boil, then reduce heat and simmer for 30 minutes. Add the spinach and cook for an additional 5 minutes. Season with salt and pepper.
Quinoa and black bean salad
Ingredients:
1 cup cooked quinoa
1 can black beans, rinsed and drained
1 red bell pepper, diced
1 small red onion, diced
1 avocado, diced
2 tablespoons olive oil
2 tablespoons lime juice
1 teaspoon cumin
Salt and pepper to taste
Instructions:
In a large bowl, combine the cooked quinoa, black beans, red bell pepper, red onion, and avocado.
In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Beetroots and Goats Cheese Salad
Ingredients
4 whole fresh beetroots, roasted and sliced
2 cups rocket
1/4 cup crumbled goat cheese
2 tbsp balsamic vinegar
1 tbsp olive oil
Salt and pepper to taste
Instructions
In a large bowl, combine the beets, rocket, and goat cheese. In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper. Pour the dressing over the salad and toss to combine.
Chocolate and Almond Smoothie
Ingredients
1 banana
1 cup almond milk
1 tbsp almond butter
1 tbsp unsweetened cocoa powder
1 tsp honey
Handful of spinach
Handful of ice
Instructions
Combine all ingredients in a blender and blend until smooth.
It's important to note that the iron in plant-based sources is not as easily absorbed by the body as the iron in animal-based sources. However, combining plant-based sources of iron with vitamin C-rich foods can increase absorption.
Recipes (Heme-Based)
Steak and Spinach Salad
Ingredients:
500g steak
4 cups baby spinach leaves
1 tbsp olive oil
1 tbsp lemon juice
Salt and pepper, to taste
Instructions:
Cook steak to your liking.
Slice steak thinly.
Toss baby spinach leaves with olive oil, lemon juice, salt, and pepper.
Top the spinach with the sliced steak.
Salmon and Asparagus
Ingredients:
500g salmon fillet
1 bunch asparagus, trimmed
2 tbsp olive oil
Salt and pepper, to taste
Instructions:
Preheat oven to 400°F.
Place salmon fillet and asparagus spears in a foil packet.
Drizzle with olive oil and season with salt and pepper.
Seal the packet.
Bake in the oven for about 15-20 minutes, or until cooked through. serve with green salad and brown rice
Beef and Broccoli Stir Fry
Ingredients:
500g beef sirloin, thinly sliced
4 cups broccoli florets
2 tbsp oil
1 tbsp soy sauce
1 tbsp oyster sauce
1 tbsp rice vinegar
Instructions:
mix together soy sauce, oyster sauce, and rice vinegar,
Heat a wok over high heat.
Add oil to the wok and wait until it's hot.
Add beef slices to the wok and stir-fry until browned.
Add broccoli to the wok and stir-fry until tender-crisp.
Add the soy sauce mixture to the wok and stir-fry for another minute.
Season with fresh coriander and lime.
Chicken and Vegetable Curry
Ingredients:
500g boneless chicken thighs, cut into bite-sized pieces
1 onion, chopped
2 cloves garlic, minced
1 capsicum, sliced
1 zucchini, sliced
1 can diced tomatoes
1 can coconut milk
1 tbsp curry powder, cumin and coriander
1 tbsp oil
Salt and pepper, to taste
Instructions:
Heat oil in a large pot or casserole dish over medium heat.
Add onion and garlic and sauté until softened.
Add chicken and sauté until browned.
Add capsicum, zucchini, diced tomatoes, coconut milk, and curry powder.
Bring to a simmer and cook for about 20 minutes, or until chicken is cooked through and vegetables are tender.
Season with salt and pepper to taste.
Want more recipe inspiration?
Try these 7-day high iron meal plans & take the stress out of planning what you eat.
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