The New Nation - Internet Edition

Get as much iron you can from your daily diet; good food sources for iron (as well as other needed nutrients) include organ meats like beef or chicken liver, red meat and poultry, shrimp, oysters and clams, egg yolk, dark green vegetables (like spinach, watercress, alfalfa, parsley, seaweed, collards, kale, turnip and dandelion greens), beets, Jerusalem artichokes, soy, legumes (like beans, chic-peas, lentils and split peas), blackstrap molasses, seeds and nuts (like almonds), dried fruits (like raisins, apricots and prunes), black cherries, whole grains and fortified cereals, prune juice, carob powder and brewers yeast.

To further enhance iron absorption, eat iron rich foods with foods high in Vitamin C, such as fresh uncooked fruits and vegetables like grapefruit, orange fruit or juice, vegetable or tomato juice, strawberries, blackberries, raspberries, mango, cantaloupe, papaya, tomato, red or green pepper, cabbage, broccoli, cauliflower, and leafy greens.

Use of cast iron pots for cooking may increase iron content of cooked foods. Choose one or two of the following natural sources of iron to prevent iron deficiency, or alternate between a few; if you do become anemic, you may need a combination of sources. Here are some suggestions, and adjustments can always be made depending on your individual needs:

l For vegetarians, a great iron tonic is 1 tblsp. brewers yeast, 1 tblsp. wheat germ, 1 tblsp. blackstrap molasses, 1 tblsp. canola oil, and 4 oz. orange juice -you can drink this 1-3 times daily.

l Throughout the day drink strong teas alternating among the nourishing herbs Nettles and Red Raspberry leaf; to make your own tea, steep an ounce of freeze dried or fresh Nettle leaf in a quart of boiled water for at least 4 hours and drink ½-1 cup several times daily, or try 3-4 capsules freeze dried Nettles every day (check your local health food store for a reliable brand like Eclectic Institute or Gaia).

l Seaweed (kelp and/or dulse) is another good source of iron; you can put kelp powder in soup or take 6 kelp tablets daily.

l Another good herbal source of iron is Yellow Dock root and you can buy it at the health food store (look for the reliable companies like Gaia or Eclectic Institute); to prevent iron deficiency anemia you can take a dropperful in orange juice each day, but for treatment, you may need up to 3 droppersful 1-3 times daily.

l Bottled chlorophyll is another alternative; you can take 1-3 tblsp. per day depending on your individual requirements.

l If an iron supplement is needed, use a non-sulfate variety like ferrous gluconate or fumerate combined with vitamin C (some suggestions include liquid Floradix Iron and Herbs, Iron and Herbs Vitality System by Rainbow Light, Ferrofood by Standard Process Lab, or Org Iron by Schiff; 30-60 mg of elemental iron daily should suffice for those with normal iron stores, while up to 240 mg per day may be needed if your iron store are depleted - your dose will be adjusted according to your lab results and individual needs. Take your supplemental iron daily and as often as prescribed until 2-4 months postpartum, depending on your level of anemia and how much blood is lost during and after your birth.

l For optimal absorption, it is best to spread supplemental iron intake out over the course of the day (take it three times daily rather than taking a large dose once per day), to avoid stressing your system with the unabsorbed portions, and to take it between meals on an empty stomach with 500 mg of vitamin C and bioflavinoids to enhance absorption.

l If you do not like the taste of the recommended herbs or supplements, try hiding it if food or juice, or just hold your nose, take it quickly and chase it with something delicious; if you are having difficulty tolerating the iron due to nausea, upset stomach or heartburn, please let us know, as there are all sorts of alternatives like slow release or enteric coated, liquid, solid or chewable forms and you can take the iron with meals if needed or before bed.

l Homeopathic remedies such as ferrum metallicum, ferrum phosphoricum and calcarea phosphoricum can be used in low potency (3-12X and sometimes 6-30C) to stimulate the body to absorb dietary and/or herbal iron more effectively; many homeopaths recommend either one, or alternate remedies several times daily, depending on the individual's symptoms - it is best to consult with your homeopath.

l Make sure your diet is rich in other needed nutrients, especially folic acid and the other B vitamins; eat a variety of wholesome foods from all the food groups - include lots of whole grains, fresh dark green as well as red/orange vegetables and fruit, nuts, seeds, and beans, animal, fish, eggs, or vegetable protein like soy, dairy or calcium equivalents, healthy fat like extra virgin olive oil, cold expeller pressed canola oil, and ground flax seeds, and lots of purified or filtered water (organic produce, free range unmedicated unpolluted meat, poultry, fish and dairy products are ideal).

l Your prenatal vitamin supplement should have at least 1 mg of folic acid.

l Engage in regular exercise like brisk walking, dancing or swimming at least ½ hour 4-5 times per week; among the many health benefits, exercise is said to stimulate the body's use of nutritive elements that raise the hemoglobin, and thus reduce anemia.

Remember - you will need to have your blood periodically monitored until your lab results are normal. Call your provider if you have any of the symptoms of anemia as mentioned above or you have difficulty tolerating a particular supplement.

If you are truly anemic, you may experience the following symptoms: extreme exhaustion, weakness, shortness of breath, palpitations, dizziness or faintness, headaches, irritability, poor concentration, confusion, feeling weary and run down with a lowered resistance to infection, and you may look pale, have a poor appetite and unusual cravings for non-food items, and have a funny restless feeling in your legs at night.

Untreated anemia that becomes severe may increase the risk of harm to your baby and you may be more susceptible to infection, less likely to handle the stress of labor, the normal blood loss at delivery, and the needed healing during the postpartum period. If you are anemic, the following are suggestions in treating your anemia, but please consult with your provider before beginning any treatments or following any advice:

Treating iron deficiency anemia can be tricky because many sources of iron are not easily absorbed into your system and some products like coffee, soda, black tea, dairy foods, bran, antacids, calcium and magnesium supplements, and certain medications actually inhibit iron absorption; however careful attention to diet and use of natural easily assimilated forms of iron have produced excellent results without the detrimental side effects of the commonly prescribed ferrous sulfate.

Ferrous sulfate is not only poorly absorbed, but also very constipating, can cause indigestion, black tarry stools, skin rashes, and is said to be hard on the digestive tract, liver and kidneys; too much of it has been associated with serious complications and can produce the same deficiency state that it was prescribed to correct.

Get as much iron you can from your daily diet; good food sources for iron (as well as other needed nutrients) include organ meats like beef or chicken liver, red meat and poultry, shrimp, oysters and clams, egg yolk, dark green vegetables (like spinach, watercress, alfalfa, parsley, seaweed, collards, kale, turnip and dandelion greens), beets, Jerusalem artichokes, soy, legumes (like beans, chic-peas, lentils and split peas), blackstrap molasses, seeds and nuts (like almonds), dried fruits (like raisins, apricots and prunes), black cherries, whole grains and fortified cereals, prune juice, carob powder and brewers yeast.

Iron-rich diet

Eating a diet with iron-rich foods can help treat iron-deficiency anemia. Good sources of iron include the following:

meats - beef, pork, lamb, liver, and other organ meats

poultry - chicken, duck, turkey, liver (especially dark meat)

fish - shellfish, including clams, mussels, and oysters, sardines, anchovies

leafy greens of the cabbage family, such as broccoli, kale, turnip greens, and collards

legumes, such as lima beans and green peas; dry beans and peas, such as pinto beans, black-eyed peas, and canned baked beans

yeast-leavened whole-wheat bread and rolls

iron-enriched white bread, pasta, rice, and cereals

Iron supplements

Iron supplements can be taken over several months to increase iron levels in the blood. Iron supplements can cause irritation of the stomach and discoloration of bowel movements. They should be taken on an empty stomach, or with orange juice, to increase absorption.