Anaemia is a condition in which the number of red blood cells or the haemoglobin concentration within them is lower than normal. Haemoglobin  is a protein in red blood cells that enables them to carry oxygen around the body. If you have not enough haemoglobin or you have too few red blood cells or abnormal red blood cells, that will lead to a decrease in the capacity of the red blood cells to carry enough  oxygen to tissues of your body. The muscles and tissues won’t be able to work properly without oxygen and that  may leave you tired and short of breath. This condition is called anemia. Although there are different types of anemia, iron deficiency anemia is the most common worldwide. Other causes of anemia are deficiencies in folate, vitamins B12 and vitamin A, haemoglobinopathies, and infectious diseases, such as malaria, tuberculosis, HIV and parasitic infections. 

According to the World Health Organization (WHO) anaemia is a serious global public health problem that particularly affects young children and pregnant women. WHO estimates that 42% of children less than 5 years of age and 40% of pregnant women worldwide are anaemic. 

Iron deficiency can result in symptoms that can affect your quality of life. In some cases, people experience no symptoms. Signs and symptoms of iron deficiency vary depending on the severity of the anemia, how quickly it develops, age,  and current state of health of the person. 

 The  signs and symptoms of the Iron deficiency anemia may include

• Extreme fatigue - Fatigue is one of the most common symptoms of iron deficiency. This is due to less oxygen reaching body tissues, depriving them of energy. 

• Pale skin - haemoglobin gives the red color to blood. Low levels of hemoglobin during iron deficiency make the blood less red. pale coloring of the inside of the lower eyelids and inside the lips or face, nails or gums can be seen with anemic people.  

• Chest pain, fast heartbeat or shortness of breath -  these are the symptoms of iron deficiency, since low hemoglobin levels mean the body isn’t able to transport oxygen to muscles and tissues effectively. If you feel you are out of breath while walking, climbing stairs, or working out, that may be the cause of iron deficiency. 

• Headache, dizziness or lightheadedness - The link between iron deficiency and headaches is still unclear. The lack of hemoglobin may mean that not enough oxygen reaches the brain, possibly causing its blood vessels to swell and create pressure.

• Cold hands and feet - Iron deficiency means less oxygen is being delivered to the hands and feet. Some people may feel the cold more easily in general or have cold hands and feet.

• Inflammation or soreness of the tongue - Iron deficiency may also cause swollen, inflamed, pale, or strangely smooth tongue and other symptoms like  dry mouth, a burning feeling in your mouth, sore red cracks at the corners of your mouth, mouth ulcers.

• Dry and damaged hair and skin - It’s completely normal for some hair to fall out during everyday washing and brushing. If you’re losing clumps or much more than normal, though, it may be related to iron deficiency. Iron deficiency reduces the amount of oxygen available to cells that cause hair growth. When skin and hair are deprived of oxygen, they can become dry and weak.

• Unusual cravings for non-nutritive substances, such as ice, dirt or starch

• Poor appetite, especially in infants and children with iron deficiency anemia

• Restless legs- Restless leg syndrome is a strong urge to move your legs at rest. People with iron deficiency anemia have a higher chance of experiencing restless leg syndrome. 

• Brittle or spoon-shaped fingernails - the first sign is brittle nails that chip and crack easily.  In severe cases of iron deficiency anemia the nails change as the middle of the nail dips and the edges are raised to give a rounded appearance like a spoon.

Children and pregnant women are especially vulnerable for anemia, with an increased risk of maternal and child mortality. Iron deficiency anaemia has also been shown to affect cognitive and physical development in children and reduce productivity in adults.

If you suspect you or your child have iron deficiency anemia, see your doctor for a diagnosis. Iron deficiency anaemia is relatively easy to treat through dietary changes. Do not take iron supplements on your own without doctor’s consultation because overloading the body with iron can be dangerous because excess iron accumulation can damage your liver and cause other complications.

Causes of Iron Deficiency Anemia  

If you aren't consuming enough iron, or if you're losing too much iron, your body can't produce enough hemoglobin, and iron deficiency anemia will eventually develop. 

• A lack of iron in your diet. - People who consume too little iron and people who don't eat meat may have a greater risk of iron deficiency anemia if they don't eat other iron-rich foods. Iron rich foods include the following, 

  • Red meat, such as beef and pork, and poultry

  • Dark green, leafy vegetables, such as spinach and kale

  • Cabbage, Oyster mushroom, potatoes 

  • Dried fruit, such as raisins and other fruits like Mulberi

  • Oats

  • seafood

  • Iron fortified foods - Fortified foods are those that have nutrients added to them that don’t naturally occur in the food.

  • seeds and nuts  such as Pumpkin seeds, Sesame seeds, Flaxseeds, cashew nuts and almond)

  • Tofu and soy beans 

  • Lentils and other beans & peas

  • Dark Chocolate

• An inability to absorb iron- absorption of iron occurs through the small intestine. Celiac disease, which is a  Intestinal disorder,  affects the intestine's ability to absorb nutrients from digested food, and can lead to iron deficiency anemia. In addition to that, heme iron found in meat and animal products is generally more easily absorbed by the human body than the non-heme iron found in plants. To increase the body’s ability to absorb non-heme iron. Eat vitamin C-rich foods, avoid coffee and tea with meals, soak, sprout and ferment, use a cast iron pan, consume lysine-rich foods, vitamin C will help your body absorb iron better. 

• Pregnancy - iron deficiency anemia occurs in many pregnant women without iron supplementation because their iron stores need to serve  the growing fetus.

• Blood loss - if you lose blood, you lose some iron. Women with heavy periods are at risk of iron deficiency anemia because they lose blood during menstruation.

Iron is a nutrient that’s essential for the human body. Iron deficiency is very common. Those who are most at risk include children, adolescents, women of reproductive age, pregnant women, vegetarians and vegans. Heme iron is found in animal foods, while non-heme iron comes from plant sources. The heme form is better absorbed by your body than the non-heme form. You can enhance the absorption of iron from meals by eating foods high in vitamin C, vitamin A or beta-carotene. Eating meat, fish or poultry with other foods can also help. Foods containing polyphenols such as coffee and tea can significantly reduce iron absorption. Avoid coffee and tea with meals therefore.