Iron deficiency – signs and tips
Symptoms of iron deficiency in the body
Iron is one of the most important trace elements in the body. It is part of enzymes, transports oxygen and synthesizes DNA. Anemia, or iron deficiency, is characterized by a weakened immune system and is reflected in deterioration of the skin and nails. Many people suffer, sometimes unknowingly, from iron deficiency. A reduced iron content in anemia has a negative effect on the hemoglobin level, so that the transport of oxygen in the blood is impaired.
According to the WHO, around two billion people, or around 30% of the world’s population, suffer from iron deficiency caused by inadequate nutrition. Iron deficiency is most often found in middle-aged women with gynecological problems or in children. Anemia can lead to reduced fertility and problems with pregnancy. It directly affects the weight and mental development of the fetus, increasing the risk of miscarriage. In addition, iron deficiency is common in chronic diseases.
The main symptoms of anemia
- Intense fatigue and loss of energy due to lack of oxygen and consequent rapid heartbeat (in the absence of disease);
- Supply with little effort;< /li>
- Headaches, memory problems;
- pale and dry, brittle hair, splitting nails, inflammation of the gums and oral mucosa;
- Changes in smell and taste, swollen tongue and oral discomfort, in some cases cracked corners of the lips;
- Disruption of the menstrual cycle;
When to worry?
A healthy adult has about 3-5 grams of iron in their body. But 1-2 milligrams are excreted from the body every day – in sweat, urine and sometimes even blood. And you need to replenish what you’ve lost, primarily through a balanced diet. Otherwise, unpleasant consequences are inevitable, leading to such a serious disease as iron deficiency anemia (anemia). Iron deficiency cannot be compensated for without the right diet – the daily consumption of foods rich in this trace element. Good sources of iron are nuts, sunflower seeds, apples, whole grains, legumes such as lentils and , mushrooms, seafood and spinach.
Fruits and Vegetables
You should also eat a serving of lean meat 3-4 times a week to maintain adequate iron levels. Iron is better combined with vitamin C so that it can be better absorbed. Adequate amounts are found in vegetables such as , Brussels sprouts, sauerkraut, peppers and citrus fruits.
Avoid drinking red wine, coffee, cocoa, tea, and milk when eating iron-rich foods. These drinks should be taken no earlier than half an hour after or half an hour before meals. It is recommended to space them out by two hours, or to replace these drinks entirely with orange juice.
