Fresh Eats II: Lacking Energy? It Could Be Iron Deficiency Anemia
Monday, November 8, 2010
Is Mr. Sandman coming to get you when you have to be your most awake during the day? Well, it may not be just a lack of sleep from the night before, but the most common nutrition disorder in the world.
Iron deficiency anemia affects one in five American females, according to HealthTree.com. The deficiency is due to a lack of sufficient amounts of iron in their diet. The United States Department of Agriculture (USDA) explains, “Women are more likely to suffer from an iron deficiency anemia because the flow of blood from monthly period contains iron.”
If iron deficiency anemia goes untreated, heart problems may develop and lead to a rapid or irregular heartbeat. MayoClinic explains that since iron creates the oxygen carrying protein, hemoglobin, which transports oxygen from the lungs to the rest of the body. If there is a deficiency, the lack of oxygen causes your heart to compensate and pump more blood.
To avoid this kind of deficiency, there a few foods you can eat that will help put iron in your system and increase your energy:
– Meat: beef, pork, lamb, chicken, turkey
– Dark Leafy Veggies: broccoli, mustard greens, and a variety of lettuces
– Dried Fruit – raisins, prunes, apricots, cranberries
– Beans, Peas, Seeds
– Potato Skins
– Whole Wheat Bread
– Vitamin C & Citric Acids – oranges, grapefruit, lemon, lime
Now what do you eat if you can’t afford or do not have access to the foods above? There are plenty of options on campus that can help add to daily iron intake.
Some iron enriched options around campus include:
– SAC: Make yourself a salad from the salad bar. You can include your dark leafy veggies, dried fruit, beans, seeds, and occasionally meat depending on what time of the day you go. You can also pick up an orange or orange juice before you check out.
– Einstein Bagels: They carry the option of picking out a whole-wheat bagel with your choice of lunchmeat and lettuce.
– Charleston Market: This place in the SAC always has a different type of meat and a green vegetable to choose. You can also opt to get a baked potato or mashed potatoes if they are offered.
– Master Wok or any other Chinese Place on Campus: At these places, opt to get a meat with vegetable such as chicken/beef and broccoli or chicken/beef and vegetables.
– J&H: There is a wide variety of options at J&H that can help your iron deficiency needs. Once again there is the salad bar option that is also found in the SAC. You can also create your own tacos or burger with meat and lettuce.
– Jimmy Johns: Get your sandwich on wheat bread or ask for the “un-wich,” which is basically a lettuce wrap style. Here you will get your meat, dark leafy vegetable, bean sprouts, and wheat bread.
If you try to rearrange your diet and problems still persist, go to the student health center to get a blood test. If you test positive for iron deficiency anemia, they can give you an iron supplement. The supplement will help boost iron in your system and energy in your every day life.
Exercise is also vital in keeping your energy up throughout the week. So, head over to the gym and boost your cardio. If you are not too fond of the idea of using one of the dreaded machines, try taking a fun class like Zumba. To read more on Zumba follow this link: http://hercampus.com/school/temple/shake-your-booty-zumba.