The new Recreation Center is finally open, and health nuts everywhere are working overtime. It’s easy to find someone “pumping iron,” but as I head over to the Red Cross to attempt to give blood again, there isn’t enough iron in my veins to get even a small pump out.
At first, I was frustrated that I had been turned down from donating blood again, but this time I took a minute to really think. I’ve taken nutrition classes, and I know all about what foods to eat in order to maintain a well balanced diet; how in the world have I been turned down because of low blood iron counts?
After asking around, I noticed I wasn’t the only one experiencing this. It soon became clear to me that I need a refresher course in iron-rich foods and their importance in everyday life.
Iron is an essential component to a healthy body. The iron found within red blood cells is responsible for assisting in the transport of oxygen throughout the body. When someone is not consuming enough iron or there is poor absorption of the iron that is consumed, it can lead to an iron deficiency. The symptoms of iron deficiency are easily overlooked as mere side effects of the busy American life, especially the life of a hardworking college student. However, lack of energy, disturbed sleep, headaches and decreased appetites are all symptoms of iron deficiency.
Am I saying that by pulling another all-nighter and experiencing these symptoms that you are iron-deficient? No, but what I am saying is that because of a college student’s peculiar lifestyle, it becomes much easier to overlook these symptoms and find the cure for the lack of energy.
Foods such as red meat, egg yolks and mollusks are all high in iron. And to be honest, these foods don’t make it to my plate too often. It’s not that I’m a vegetarian or that I don’t like these foods, but often as a student, they’re either too expensive or too time consuming to prepare. If you’re as cheap and lazy as I am, have no fear. There are still other iron-rich foods to place in your grocery cart. Beans, lentils, dark leafy greens (such as spinach and collards), as well as dried fruits (such as raisins and dates) are all excellent sources of iron. Not to mention they’re affordable and very versatile in the kitchen.
Although consuming more iron-rich foods is a great step toward boosting the levels of iron in your blood, it’s also important to know a thing or two about how iron from food is actually absorbed.
Iron absorption can be increased or decreased by the combination of foods that you consume. For example, if you consume a lot of calcium-rich foods (such as milk, cheese and yogurt) then it becomes more difficult for your body to absorb iron.
However, if you pair iron-rich foods with ascorbic acid (vitamin C found in oranges, red bell peppers and other fruits and vegetables), then absorbing iron becomes easier for your body. I always knew serving an orange on a breakfast plate at the diner was more than aesthetics; the restaurant business is really looking out for our best interest.
As a rush of midterms floods these next few weeks, I encourage you to continue pumping iron at the Recreation Center. But more importantly, pump some extra iron into your diet and get renewed, refreshed and ready to tackle all those tests.