Family Medicine
Iron deficiency anaemia: causes, symptoms and helpful foods
Anaemia means the number of red blood cells, or the haemoglobin inside them, is lower than normal. Iron deficiency is its most common nutritional cause. The WHO estimates that 30% of non-pregnant women aged 15–49 had anaemia in 2019.
Common symptoms
- Tiredness and lack of energy.
- Shortness of breath, especially on exertion.
- A racing or pounding heartbeat.
- Pale skin and headaches.
- Cold hands and feet, and dizziness.
Who is most at risk
- Children under 5, especially infants and under-twos.
- Menstruating girls and women.
- Pregnant and postpartum women.
Iron-rich foods
- Meat, fish and poultry.
- Pulses such as lentils, beans and chickpeas.
- Dark-green leafy vegetables.
- Iron-fortified cereals and bread.
- Dried fruit such as apricots and raisins.
Eating these with a source of vitamin C helps absorption, while tea, coffee and milk taken with meals reduce it.
Important: only take iron supplements if a doctor recommends them after a blood test — anaemia has several causes and some need investigating.
Note: This content is for general awareness and does not replace a consultation with a doctor. In an emergency, please call 997.
