Iron-rich diet to slow heavy menses

Dear Readers,

Melanie Stewart is a young woman who suffers from iron deficiency anemia because of heavy menstruation (periods). She feels tired most of the time. She asked to suggest an iron-rich diet. Taking the Oral contraceptive pill (which she was prescribed to slow the bleeding) has had little effect. She is too young to remove her uterus. She doesn't have any children yet.

Melanie should definitely see a gynaecologist for full assessment. She should also take iron supplements while the condition persists. However, there are many iron-rich foods which can increase, significantly, her daily Iron intake. More than 30 per cent of Jamaican women and 50 per cent of pregnant women do not have enough iron in their body. Natural iron-food sources are considered safe and healthy. Very good sources of Iron include:

• Pumpkin seeds

• Liver

• Nuts

• Beef and lamb

• Poultry

• Oysters and mollusks, sardines

• Halibut, salmon, perch and tuna fish

• Squash

• Beans

• Fortified cereals and bran

• Dark-green leafy vegetables (callalo, pak choy)

• Dark chocolate and cocoa powder

• Tofu

• Broccoli

• Irish potato

• Green pepper

• Prunes

Some foods can aid in iron absorption and others can hinder it. To absorb the most iron possible from food, do not drink coffee or calcium-rich foods with meals containing iron-rich foods. To improve iron absorption, include a source of vitamin C at meal time, such as orange or cherry juice, June plum juice. Vitamin C helps in the absorption of iron from vegetable sources.