Cebu Province - Adolescence is an important period of nutritional vulnerability due to increased dietary requirements for growth and development. As teens grow, their muscle mass increases and blood volume expands, increasing their need for iron. Young women are at particular risk for the development of iron deficiency due to menstrual blood loss.

But what exactly is iron, and why is it so vital for teenagers, particularly young girls? Iron is a mineral that helps build red blood cells, which is especially important for growing teens. Iron plays a significant role in many diverse functions because it helps the blood carry oxygen to the lungs, muscles, and all parts of our bodies. Because of this role, it also is involved in brain function and helps keep our immune system strong.

What happens when an adolescent girl doesn’t get enough iron? Iron deficiency can cause a condition called iron deficiency anemia. Iron deficiency anemia occurs when you do not get enough iron and therefore your body does not have enough healthy red blood cells. Without the right amount of healthy red blood cells, your body’s muscles and organs cannot get the oxygen they need.

Anemia in adolescents causes reduced physical and mental capacity and diminished concentration in work and educational performance. This can cause people with iron deficiency anemia to look pale and feel weak and tired. Not getting enough iron in your diet or losing too much iron from heavy menstrual periods are the most common causes of iron deficiency anemia.

Therefore, getting the right amount of iron can improve your energy and affect activities such as performance in sports and in school. consuming foods that are high in iron such as red meat, eggs, poultry, fish, legumes (beans), fortified cereals, and dark leafy greens like (malunggay and kangkong) are good sources of iron. The richest source of dietary iron comes from foods that might not sound too appetizing, such as beef liver and chicken giblets. It is also best to follow the 10 Kumainments to ensure that proper nutrition. // ND II Bea Margaux E. Cornelia