Iron is a vital mineral that plays a role in every cell of the body. Iron is a component of the hemoglobin protein in red blood cells, which carries oxygen throughout the body.⠀
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Strict vegetarians / Vegans are at higher risk of iron deficiency but this is not to say that all people that eat a vegan or vegetarian diet will be iron deficient. Some people who consume meat daily can have low iron and this has to do with poor absorption. Other factors that contribute to low iron include menstruation (especially in the case of heavy periods), pregnant or breastfeeding mothers or anyone with ulcers, cancer or parasites. ⠀
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Iron is obtained in our diets from meat, poultry, seafood, lentils, beans, spinach, and sesame seeds.⠀
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When there is a lack of iron in the body, red blood cells become small, and less oxygen circulates to body tissues—a condition called iron-deficient anemia. ⠀
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Some of the common symptoms of iron-deficient anemia include fatigue, dizziness or lightheadedness, cold hands and feet, brittle nails, pale skin. A simple way to check if you might be low in iron is looking in the mirror and pulling your lower eyelid down, the inside layer should be a vibrant red color. If it is a very pale pink or yellow color, this may indicate that you have iron deficiency. In people with darker skin tones, this may be the only area it is noticeable.⠀
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Some people are iron deficient without actually having anemia. A unique symptom of iron deficiency is a craving for ice. The medical term for craving ice is called pagophagia. ⠀
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So, how can iron deficiency contribute to depression?⠀
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Iron deficiency can contribute to depression because of its relationship with dopamine—one of the neurotransmitters in the brain that keeps us happy. Iron is required for the production of dopamine in the brain. Our bodies use tyrosine from protein-rich foods to produce dopamine, but this only happens in the presence of iron. A lack of dopamine can lead to depression, anxiety, and even movement disorders like restless leg syndrome.⠀
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Iron is also an important Co Factor for the production of serotonin as it is involved in the conversion of tryptophan into 5HTP, and 5HTP to serotonin.
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