Have you ever noticed yourself of having chronic fatigue, pale skin, faded eye lid, fingernails have become thin and flat and eventually spoon-shaped? May be you are a victim of anemia.

If you are suffering from anemia, remember your body has a limited capacity to exchange oxygen and carbon dioxide between the blood and the tissue cells. The nutritional anemia can arise from an inadequate intake of iron, protein, certain vitamins (B12, folic acid pyridoxine and ascorbic acid) copper and other heavy metals. But the most common nutritional anemia's are iron and folic acid deficiency.

If you are suffering with iron deficiency anemia remember, your primary focus should be on the underlying disease or situation leading to anemia.

If you are taking enough iron but not able to absorb it properly then intake is of no use. Remember how much you are able to absorb is more important than your total intake. Iron is better absorbed in ferrous form rather than ferric state.

Iron is best absorbed when the stomach is empty. However gastrointestinal side effects likely to occur such as nausea, epigastric discomfort and distention, heart burn, diarrhea, constipation etc. which can be minimized by increasing the dose slowly over a few days until the required doses is reached.

Attention should be given to the amount of dietary iron also like Liver, kidney, beef, egg yolk, dried fruits, dried peas and beans, nuts, green leafy vegetables, molasses, whole grain breads and cereals etc.

Absorption is also influenced by the form of iron in the diet.Heme iron present in meat, fish, poultry (MFP) is much better absorbed than nonheme iron, which can also be found in MFP as well as eggs, grains, vegetables and fruits.

Non heme iron absorb better in presence of ascorbic acid and MFP.

If you are a vegetarian and want to enhance iron absorption you have to take vitamin c rich food such as all citrus fruits, potato etc. along with iron rich food.

Factor which can inhibit your iron absorption?

Chelate iron including carbonates, oxalates, phosphates and phytates (unleavened bread, unrefined cereals and soybeans)

Fiber in vegetables.

Tea along with meals can reduce iron absorption by 50 percent.

Phosvitin present in egg yolk.

Finally to maximize iron absorption and prevent iron deficiency anemia, one should improve food choices to increase total dietary iron intake, include a source of vitamin c at every meal, include MFP at most meal if possible and avoid drinking large amount of tea or coffee with meals because of their tannin content, avoid high quantities of EDTA (ethylenediaminetetra acetic acid) by checking food labels for its presence in foods.

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