Download Iron Deficiency in Somalia

2011
Iron Deficiency in
Somalia
Somalia
Darcy Dau,
Tanya Thomforde,
Leah Hettrick,
Annette Gooch
4/28/2011
Table of Contents
About Iron ................................................................. 2
Iron needs ................................................................... 3
Men ......................................................................... 3
Women ................................................................... 3
Infants and Children................................................ 3
When can Iron Deficiency Occur? ............................... 4
Iron Deficiency Anemia ............................................... 5
How do I know I am Iron Deficient?............................ 5
Good Sources of Iron in Food......................................... 6
Garden Tool Kit .......................................................... 8
Planting Directions ..................................................... 8
Healthy Recipes ....................................................... 10
Bibliography ............................................................ 11
1
About Iron
Iron, one of the most abundant metals on Earth, is
essential to most life forms and to normal human
physiology. Iron is an integral part of many proteins and
enzymes that maintain good health. In humans, iron is
an essential component of proteins involved in oxygen
transport. It is also essential for the regulation of cell
growth and differentiation. A deficiency of iron limits
oxygen delivery to cells, resulting in fatigue, poor work
performance, and decreased immunity. On the other
hand, excess amounts of iron can result in toxicity and
even death.
Almost two-thirds of iron in the body is found in
hemoglobin, the protein in red blood cells that carries
oxygen to tissues. Smaller amounts of iron are found in
myoglobin, a protein that helps supply oxygen to
muscle, and in enzymes that assist biochemical
reactions. Iron is also found in proteins that store iron
for future needs and that transport iron in blood. Iron
stores are regulated by intestinal iron absorption.
2
Iron Needs:
Males
Age
Needs
9-13 yrs:
8 mg
14-18 yrs:
11 mg
19-50 yrs:
8 mg
50+ yrs:
8 mg
Females
Age
Needs
9-13 yrs:
8 mg
14-18 yrs:
15 mg
19-50 yrs:
18 mg
51+ yrs:
8 mg
Pregnancy
14-18 yrs:
27 mg
19-50 yrs:
27 mg
Lactation
14-18 yrs:
Additional
10 mg
19-50yrs:
Additional
9 mg
Infants and Children
Age
Needs
7-12 m:
11 mg
1-3 yrs:
7 mg
4-8 yrs:
10 mg
3
When Can Iron
Deficiency Occur?
The World Health Organization considers iron deficiency
the number one nutritional disorder in the world. As
many as 80% of the world's population may be irondeficient, while 30% may have iron deficiency anemia.
Iron deficiency develops gradually and usually begins
with a negative iron balance, when iron intake does not
meet the daily need for dietary iron. This negative
balance initially depletes the storage form of iron while
the blood hemoglobin level, a marker of iron status,
remains normal. Iron deficiency anemia is an advanced
stage of iron depletion. It occurs when storage sites of
iron are deficient and blood levels of iron cannot meet
daily needs. Blood hemoglobin levels are below normal
with iron deficiency anemia.
Iron Deficiency Anemia
Iron deficiency anemia can be associated with low dietary
intake of iron, inadequate absorption of iron, or excessive
blood loss. Women of childbearing age, pregnant women,
preterm and low birth weight infants, older infants and
toddlers, and teenage girls are at greatest risk of
developing iron deficiency anemia because they have the
greatest need for iron. Women with heavy menstrual
losses can lose a significant amount of iron and are at
considerable risk for iron deficiency. Adult men and postmenopausal women lose very little iron, and have a low
risk of iron deficiency.
4
Vitamin A helps mobilize iron from its storage sites, so a
deficiency of vitamin A limits the body's ability to use
stored iron. This results in an "apparent" iron deficiency
because hemoglobin levels are low even though the body
can maintain normal amounts of stored iron.
Chronic malabsorption can contribute to iron depletion
and deficiency by limiting dietary iron absorption or by
contributing to intestinal blood loss. Most iron is
absorbed in the small intestines. Gastrointestinal
disorders that result in inflammation of the small intestine
may result in diarrhea, poor absorption of dietary iron,
and iron depletion.
How do I know I am Iron Deficient?
Signs of iron deficiency anemia include:
 Feeling tired and weak
 Decreased work and school performance
 Slow cognitive and social development during
childhood
 Difficulty maintaining body temperature
 Decreased immune function, which increases
susceptibility to infection
 Glossitis (an inflamed tongue)
Eating nonnutritive substances such as dirt and clay
often referred to as pica or geophagia, is sometimes
seen in persons with iron deficiency. There is
disagreement about the cause of this association. Some
researchers believe that these eating abnormalities may
result in an iron deficiency. Other researchers believe
that iron deficiency may somehow increase the
likelihood of these eating problems.
5
People with chronic infectious, inflammatory, or
malignant disorders such as arthritis and cancer may
become anemic. However, the anemia that occurs with
inflammatory disorders differs from iron deficiency
anemia and may not respond to iron supplements.
Research suggests that inflammation may over-activate
a protein involved in iron metabolism. This protein may
inhibit iron absorption and reduce the amount of iron
circulating in blood, resulting in anemia.
Good Source of Iron in Food
Iron is found in both animal and plant foods, but in
different forms. Beef and turkey are good sources of
heme iron while beans and lentils are high in nonheme
iron. Consuming these two forms of heme and
nonheme together enhances iron absorption. Nutrient
needs should be met primarily through consuming
foods, rather than supplements. Vitamin C, commonly
found in fruits, also increases iron absorption. Foods
provide energy and an array of nutrients that have
beneficial health effects. In certain cases, fortified
foods and dietary supplements may be a useful source
for nutrients that are consumed in quantities less than
recommended daily needs. However, dietary
supplements, while recommended in some cases,
cannot replace a healthful diet.
6
A healthy diet as one that will include the following:
An emphasis on a variety of fruits, vegetables, whole
grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt
(sodium), and added sugars; and stays within your daily
calorie needs.
7
Gardening Kit
List of Vegetables Rich in Iron
Spinach ½ cup Cooked
Lima Beans ½ cup Boiled
Peas ½ cup Boiled
Pistachio ½ cup
Potato Fresh Baked
Beets 1 cup
Kidney Beans
Chickpeas
6.4 mg
1.8 mg
1.6 mg
4.4 mg
4.0 mg
1.8 mg
1.6 mg
1.6 mg
Planting Directions
Spinach: 1. Pick an area that gets a lot of sun in a cool
environment. 2. Use the hoe to sow the spinach seeds
thinly in rows. 3. Space seeds about one thumb length
apart. 4. Cover lightly with soil. 5. Firm covered soil and
water regularly - keep soil moist. 6. Once the plant
grows, cut the spinach leaves as needed or harvest the
entire plant.
8
Lima Beans: 1. Set two poles 2 feet apart tied together at
the top and a pole placed the length of the row to keep
still. 2. Use the hoe to form a 1-inch row in the soil. 3.
Place the lima bean seeds 2 to 3 inches apart. 4. Water
the roots at ground level. 5. Once the plant grows, a lima
bean pod will become visible.
Peas: 1. Choose site that gets a lot of sunlight. 2. Use
hoe to make a 1-inch deep row. 3. Plant the seeds 3 to 4
inches apart in rows about 3 feet apart. 4. Guide the
vines upward as soon as they’re long enough to climb.
5. Make sure plants get about ½ inch of water each
week. 6. After three weeks and the plants begin to
flower, they are ready for picking.
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Healthy Recipe
BEAN MIX CASSOULET
2 quarts of water
2 cups of peas
1 cup of lima beans
2 pounds of ham hocks or 1 large meaty bone
2 ears of corn, kernels sliced off
½ cup of onion
6 small okras sliced
3-4 cups of spinach or collards, deveined & sliced
1 tablespoon powdered ginger
Rinse peas and lima beans. Put in a pot. Add ham hocks
or bone, simmer for 1 ½ hours until peas and beans are
tender. Add corn, onion, okra, ginger and spinach.
Simmer for 10-15 minutes longer. Serve in bowls. You
can eat with bread on the side too.
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Bibliography
Fat Free Kitchen. (2005). Retrieved April 2011, from Iron
Rich Foods: List of Foods High in Iron:
http://www.fatfreekitchen.com/nutrition/iron.
html
Healthy Eating and Dieting. (2011). Retrieved April
2011, from Web MD:
http://www.webmd.com/diet/features/top-10iron-rich-foods
Somalia. (2011). Retrieved March 2011, from the World
Health Organization: http://www.who.int/en/
Jarvis, H. (2010, May 7). Half Somalia’s women and
children anaemic. Retrieved April 2011, from
Hiiraan Online:
http://www.hiiraan.com/news2/2010/may/half
_somalia_s_women_and_children_anaemic.asp
xs
USDA Nutrient Data Base for Standard Reference,
Release 12, 1998. US Dept of Agriculture: 1988:
Publication No. HNIS/PT-103. Pennington J.
Bowe's and Church's Food Values of Portions
Commonly Used. 16th ed. Lippincott-Raven;
1994.
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