The Importance of Iron and Folic Acid

September 16-20 is National Malnutrition Awareness Week. You may be thinking, "Why is she blogging about malnutrition from a weight loss practice?". Malnutrition in the Standard American Diet often stems from a reliance on processed and fast foods, which are high in calories but low in essential nutrients. Despite the abundance of food available, many people face "hidden hunger," lacking vital nutrients like vitamins, minerals, and fiber. This can lead to deficiencies in key nutrients which contribute to chronic health issues like obesity, heart disease, poor immune function, and poor bone health, to name a few. Each day this week we will be discussing common nutrient deficiencies in the American diet. Next up: Iron and folic acid.

What is Iron?

Iron is a mineral that helps your body make hemoglobin, which is what gives your blood its red color and helps carry oxygen to all your organs and muscles. Without enough iron, you can feel tired, weak, or dizzy because your body isn’t getting enough oxygen.

Symptoms of low iron:

• Feeling tired all the time

• Weakness

• Pale skin

• Dizziness or lightheadedness

• Shortness of breath

What is Folic Acid?

Folic acid is a type of B vitamin (also called Vitamin B9), and it's super important for making new cells, including blood cells. This is especially important if you're pregnant or planning to be, because folic acid helps your baby’s brain and spine develop.

Symptoms of low folic acid:

• Feeling tired

• Trouble concentrating

• Irritability (feeling easily annoyed)

• Weakness

• Shortness of breath

Why Are People Not Getting Enough Iron and Folic Acid?

There are a few reasons people might not get enough iron and folic acid. One reason is that a lot of people eat too much processed food, which doesn’t have the vitamins and minerals we need. Instead of whole grains, fruits, and veggies, people might be eating foods with lots of sugar and fat but little nutrition.

For iron, some people may not eat enough foods like red meat, beans, and spinach, which are packed with iron. For folic acid, it’s found in leafy green veggies, beans, and fortified grains like cereal and bread. If you’re not eating enough of these foods, you might become deficient.

How Can You Get More Iron and Folic Acid?

Getting more iron and folic acid is actually pretty easy! You just have to make a few changes to your diet. Here are some foods that are rich in iron and folic acid:

• Iron-rich foods: Red meat, chicken, fish, beans, lentils, spinach, and fortified cereals.

• Folic acid-rich foods: Leafy greens like spinach and kale, beans, peas, nuts, and fortified cereals and bread.

Bonus Tip: Vitamin C Helps!

Here’s a fun fact: eating foods rich in vitamin C (like oranges, strawberries, or bell peppers) helps your body absorb iron better. So, next time you have spinach or beans, try pairing them with a piece of fruit!

Check back with us tomorrow, we will be taking on Magnesium deficiency.