NOT EATING ENOUGH IRON RICH FOODS
Iron deficiency is the most common nutritional deficiency globally — especially among children and pregnant women but not limited to just them.
Your body can store iron but it cannot make it.
Iron must come from food.
There are two types of iron: heme iron from animal sources and non-heme iron from plant sources. Heme iron is more easily absorbed by the body than plant-based non-heme iron so you would need to aim for nearly twice as much plant based (non-heme) iron if you don’t eat meat.
Foods rich in heme iron include Beef, Chicken, Eggs, Lamb, Ham, Turkey, Veal, Pork, Liver, Oysters, Fish, Clams, Shrimp, Tuna, Mackerel and Scallops.
Foods rich in non-heme iron include (but not limited to) Broccoli, String beans, Dark leafy greens (like dandelion, collard, kale and spinach), Potatoes, Cabbage, Brussels sprouts, Tomato paste, Dried or canned peas and beans (kidney, garbanzo, cannellini and soybeans), Lentils, Peas, Tofu, Figs, Dates, Raisins, Prunes, Fortified Breakfast Cereals, Breads and Pasta, Wholegrains, Pistachios, Pumpkin seeds, Sesame seeds, Flax seeds, Almonds, Cashews, Pine nuts and Macadamia nuts.
YOUR BODY HAS TROUBLE ABSORBING IRON
Iron in food and supplements are absorbed through the stomach and bowel. Some health conditions affect how much iron is absorbed, such as coeliac disease, stomach surgery, or any disorders that affect the intestines.
There are no clear studies in relation to how much iron can be absorbed through the digestive system with suggested numbers being generally in the range of 2% to 35%.
VIGOROUS/EXCESSIVE EXERCISE
Iron is essential for our body to make proteins that transport oxygen in our body, and also to make various enzymes needed in our body to produce energy. Regular vigorous exercise promotes the production of red blood cells which require iron. Through exercise, the body will also lose some iron through sweating. As a result, avid/elite exercisers are at a higher risk of suffering from Iron Deficiency.