Why Women Need to Prioritize Iron Levels

By Anshul Jaibharat, Nutrition Advisor for Tata Salt Iron Health

Iron plays a vital role in many essential bodily functions, from carrying oxygen in the blood to supporting the immune system. However, iron deficiency remains a widespread nutritional problem, affecting women across the globe. Left untreated, it can lead to anaemia, causing fatigue, dizziness, and shortness of breath. For this reason, women must pay close attention to their iron levels to maintain both their health and physical performance.

The risk of iron deficiency is higher for women due to blood loss during menstruation. Those experiencing symptoms such as general fatigue, breathlessness, irritability, pale skin, and headaches should consider getting their iron levels checked. Simple tests for haemoglobin and ferritin, a protein that stores iron, can help detect deficiencies early.

Maintaining adequate iron levels is crucial for more than just physical energy. Iron is also essential for cognitive function and the immune system. Insufficient iron can weaken the immune system, making the body more susceptible to infections. Iron helps in the growth and maturation of immune cells, particularly lymphocytes, which are vital for fighting infections. Without enough iron, the immune system is compromised, and illness becomes more frequent.

Women who follow vegetarian or plant-based diets may struggle to get enough iron through food alone, as iron is more easily absorbed from animal products like meat, liver, and eggs. However, plant-based sources of iron, such as lentils, soybeans, nuts, spinach, and dried fruits like apricots and raisins, are excellent options. Combining these with Vitamin C-rich foods, like citrus fruits and bell peppers, helps improve iron absorption from vegetarian sources.

The data from the National Family Health Survey indicates a concerning trend in anaemia prevalence among adolescents in India, with rates among girls aged 15-19 rising from 54% in 2015-16 to 59% in 2019-21, while in contrast, boys are less susceptible that witnessed an increase from 29% to 31%. Hence, incorporating iron-fortified foods can be a practical solution. For instance, Tata Salt Iron Health provides 25% of the daily iron requirement per teaspoon, making it a convenient way to supplement iron intake. This fortified salt offers a simple solution for addressing widespread iron deficiency in a country where dietary habits often lack sufficient iron.

Recent studies have revealed a strong connection between iron deficiency and mental health. Individuals with iron deficiency or anaemia may experience various psychological symptoms, including anxiety, irritability, depression, and reduced cognitive abilities such as poor concentration.

Anaemia can significantly impair both mental and physical health, impacting an individual’s overall well-being. Therefore, everyone, especially women, should proactively manage their iron levels. A balanced diet, fortified foods, and regular testing can prevent the fatigue and health risks associated with iron deficiency, ensuring both peak physical performance and overall well-being.