Iron deficiency is one of the most common and concerning nutritional deficiencies among women and adolescent girls worldwide. It affects energy, immunity, and overall well-being — yet many remain unaware of its silent impact.
Why Iron Is So Important
Iron is a vital mineral needed for producing hemoglobin — the protein in red blood cells that carries oxygen throughout the body. Without enough iron, the body can’t function at its best.
Who Is Most at Risk?
· Adolescent Girls: During puberty, the body grows rapidly and starts menstruation — both increase iron needs.
· Women of Reproductive Age: Monthly blood loss, pregnancy, and breastfeeding further increase iron demand.
· Women in Low-Income Regions: Poor access to iron-rich foods and supplements increases risk.
Signs of Iron Deficiency
· Fatigue and weakness
· Pale skin
· Dizziness or headaches
· Cold hands and feet
· Shortness of breath
· Poor concentration
Early detection through blood tests and proper diet or supplementation can help prevent more severe complications.
How to Boost Iron Naturally
· Iron-rich foods: Include ragi, millets, leafy greens, lentils, dates, jaggery, and fortified cereals.
· Pair with Vitamin C: Helps in better iron absorption. (Think lemon juice, amla, citrus fruits).
· Avoid tea/coffee with meals: These reduce iron absorption.
· Cook in iron vessels: A simple traditional method to naturally increase iron content in food.
Final Thoughts
Iron deficiency can silently impact your energy, productivity, and long-term health. Whether you're a teenage girl just starting your periods or a woman juggling work, home, and motherhood — don’t ignore your iron intake. A balanced diet, awareness, and timely care can make a huge difference.
Reference: https://www.who.int/publications/i/item/9789241510196
