Get to Know Iron Deficiency Anaemia Function of Iron Iron is an essential element for making red blood cells. Iron deficiency can lead to anaemia. The Impact of Iron Deficiency Anaemia to the Body Young people, especially females, have higher chances of developing anaemia as a result of iron deficiency caused by being partial to certain kinds of food or on a diet, in addition to their periodical blood loss during menstruation. They tend to be pale, tired and unable to concentrate on their study. They may also have other symptoms such as dizziness, poor appetite, stomach upset or lowered body immunity. Prevention In order to prevent iron deficiency anaemia, it is essential to develop a healthy dietary habit and eat according to the “Food Pyramid”. One should also learn to choose iron-rich food. In U.S., the recommended daily requirement of iron for children and youths is: Daily requirements(mg) Age Male Female 4-8 10 10 9-13 8 8 14-18 11 15 Iron-rich Food Iron-rich food can fall into two categories, namely, animal products and vegetables: 1. Animal products Meat, especially red meat like beef, mutton and pork. The iron content in fish and poultry is lower than red meat Egg Offals such as pig liver, giblets 2. Vegetables Beans such as black bean, red bean, mung bean, soybean and soybean products like dried beancurd stick, beancurd sheet and beancurd Nuts like peanuts, hazelnuts, sesame seeds, almonds, lotus seeds, melon seeds and various nut products such as peanut paste, lotus seed sweet soup, sesame seed paste Dried fruits such as raisins, dried preserved apricots, glaced dates, black dates, Chinese jujube (red dates), figs Whole-grains such as brown rice, oatmeal, whole-wheat bread, iron-enriched instant cereals Green leaf vegetables such as boxthorn leaf, green beans, Choy Sum, Chinese cabbage, spinach, broccoli Others such as agaric, tremella, dried lily Since vitamin C can facilitate the absorption of iron contained in vegetable food, so when you are having these iron-rich food, you should also eat some food that is rich in vitamin C, e.g. orange, mandarin orange, plum, orange juice, kiwi fruit and fresh vegetables. Suggested Menu: : Whole-wheat bread with peanut butter + fresh orange juice   : Stewed mixed vegetables with fresh beancurd sheet + stir-fried Chinese cabbage Iron Content of Food 100g cooked food Iron (mg) 100g cooked food Iron (mg) meat: beef   mutton   pork   chicken   fish   dried shrimps egg: chicken egg offals: pig liver beans and bean products black bean   red bean   mung bean   soybean   hyacinth bean   catjang   soybean stick nuts: sesame seed   hazelnut   almond   walnut   peanut 2.8 2.7 1.3 0.8 0.5 11 1.9 17 7.2 3.1 1.4 3.0 4.0 1.9 16.5 10.4 3.2 3.0 2.9 2.5 dried fruits: raisins   dried preserved apricots   black dates   glaced dates   Chinese jujube (red dates)     whole-grains:   whole-wheat breakfast cereals   cornflakes   instant oatmeal   whole-wheat bread   white bread     green leaf vegetables: spinach   spinach     others: agaric   dried lily 3.8 3.4 3.7 3.5 2.3     12 6.7 3.8 2.7 1.6   1.6 1.0   46 7.8 References: 1) McCance and Widdowson’s. The Composition of Foods Fifth revised and extended edition. 1992   2) 飲食與健康指南及華南食物成分，中文大學出版社，1991。 Remarks : Though offals are rich in iron, they also contain a high level of cholesterol. Therefore, eating too much is not recommended Food that would hinder the absorption of iron should be taken less, for examples, tea, coffee, and dietary fibre supplement Avoid taking iron supplement unless under doctor’s advice. Excessive iron would affect the absorption of other minerals and over-accumulation of iron in your body would result in harmful effects