Iron deficiency is often a result of menstruation in several women. Due to bleeding or heavy bleeding during menstruation, women do not get enough iron and experience iron deficiency or anaemia. Lack of iron can affect your sleep, thinking, and even mood. Iron deficiency can also lead to fatigue, poor work performance, and reduced exercise capacity.
To enhance the iron levels in the body, consuming certain fruits and vegetables which are rich in iron can help. Consumption of gooseberry jam, or gooseberry juice is often talked about in studies that it can raise iron levels in your body. However, gooseberries themselves are not as rich in iron, so how does it help in raising iron levels?
According to a study published by the National Institute of Health, the iron deficiency in young women can be reduced by the consumption of gooseberry juice. Another study conducted by JAMA Network states that vitamin C helps in absorption of iron and as gooseberries are rich in vitamin C, it can help in iron absorption. However, there is no clear evidence of gooseberry being an effective fruit for increasing iron levels in menstruating women. Here’s what our expert has to say about it.
To learn more about gooseberry jam and whether it is beneficial for menstruating women with iron deficiency, OnlyMyHealth spoke to Dr Chetna Jain Director Dept of Obstetrics & gynecology Cloudnine Group of Hospitals, Gurugram.
Using gooseberry jam as a means to address iron deficiency resulting from menstrual periods raises several important considerations as per Dr Jain.
Iron Content in Gooseberry Jam
Gooseberries, also known as amla, are rich in vitamin C but generally do not contain significant amounts of iron. “While vitamin C can enhance iron absorption from other sources, relying solely on gooseberry jam may not provide sufficient iron to effectively combat iron deficiency related to menstruation,” Dr Chetna Jain explained.
Effectiveness for Iron Supplementation
Contradicting the studies and claims around gooseberry jam being beneficial for reducing iron deficiency, Dr Jain said, “From a medical perspective, gooseberry jam alone is not considered a reliable or viable option for supplementing iron intake during menstruation. Iron-rich foods such as red meat, poultry, fish, lentils, beans, and fortified cereals are more effective sources of dietary iron.”
Potential Benefits and Drawbacks
While gooseberry jam can contribute valuable nutrients like vitamin C and antioxidants, it is unlikely to address iron deficiency solely on its own. Additionally, some commercial jams may contain added sugars or preservatives, which could be a drawback depending on individual dietary preferences and health considerations.
Considerations for Iron Absorption
According to Dr Jain, iron absorption is influenced by various factors, including dietary components and individual health conditions. “Consuming gooseberry jam alongside iron-rich foods or supplements may enhance iron absorption due to its vitamin C content. However, other considerations such as overall diet quality and the presence of iron inhibitors (e.g. tannins in tea) should also be taken into account,” answered Dr Jain.
Also read: What Causes Iron Deficiency & Why Should It Matter
Professional Recommendation
Giving professional advice, Dr Jain said, “As a dietary addition for managing iron deficiency related to menstrual cycles, I would not specifically recommend relying solely on gooseberry jam. Instead, I would recommend incorporating a well-balanced diet rich in iron-containing foods and pairing them with sources of vitamin C to optimise iron absorption. If iron supplementation is necessary, it's important to consult with a healthcare provider for personalised recommendations and monitoring.”
Conclusion
In summary, while gooseberry jam can be a nutritious component of a balanced diet, it should not be considered a primary or sufficient source of iron for addressing menstrual-related iron deficiency. Dr Jain emphasised that a varied diet including diverse iron-rich foods, along with appropriate medical advice, is essential for effectively managing iron levels during menstruation.