2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
A study states that 30% of the population suffers from iron deficiency. The content of iron in the body per person is about 4-5 g, and the daily loss is about 1 mg. This is done by peeling the skin and mucous membranes. In women, the daily loss can reach up to 2 mg during the menstrual cycle before menopause.
Intake and recommended daily dose of iron
- women up to 18 years - 15 mg per day
- women from 18 to 50 years - 18 mg per day
- women over 50 years - 8 mg
- men up to 18 years - 11 mg per day
- men from 18 to 50 years - 15 mg per day
- men over 50 years - 8 mg per day
Iron is actively involved in the structure of proteins, as well as in the composition of various enzymes and proteins. This trace element is extremely important for the growth process. I actively deal with stress, depression and fatigue.
Iron, which is found in food, is divided into two types:
- Hematin iron - Foods rich in hematin are: red and poultry, as well as fish. Hematin iron is quickly absorbed by the body;
- Nehematine iron - foods rich in non-hematin iron are: eggs, rice, bread, vegetables and others. Intake of non-hematin iron is absorbed faster with foods rich in vitamin C.
Causes of iron deficiency
Iron deficiency is most common in women of childbearing potential.
Women are more likely to develop iron deficiency due to menstruation, especially if it is heavy menstruation. It is estimated that in developed countries up to 16% of menstruating women experience a lack of iron in the body, while in underdeveloped countries the proportion can increase to 70%.
Also, blood loss due to other causes, such as ulcers or hemorrhoids, can lead to iron deficiency anemia and in rare cases can be responsible for kidney disease, liver disease, cancer, thalassemia and any other disease that can cause bleeding.. On the other hand, iron deficiency can be the result of a diet low in vitamins and minerals or the result of intestinal malabsorption, alcoholism or childbirth.
People who follow a vegetarian diet are at greater risk of developing iron deficiency, so a balanced diet or the use of supplements recommended after consultation is recommended.
One of the causes of the deficiency is anemia, also called iron deficiency anemia. It is caused by too small amounts of iron. Symptoms of anemia can be: fatigue, weakness, dizziness, difficulty concentrating. Here are others causes of iron deficiency.
Pregnancy - Pregnant women have a higher risk of iron deficiency, so experts recommend taking 27 milligrams of iron daily.
Menstruation - This is another reason that depletes the body's iron stores. For this reason, women have a higher rate of anemia than men.
More physical effort - Women athletes are at increased risk of iron deficiency and researchers believe that they need more iron to transport oxygen properly so that they can make prolonged physical exertion.
Bleeding - People who suffer from heavy blood loss need extra amounts of iron. People who donate blood frequently and patients who have gastrointestinal bleeding (caused by drugs or certain conditions such as ulcers and cancer) have an increased risk of iron deficiency.
Dialysis - Many dialysis patients need extra iron. If the kidneys do not work well, anemia is often a side effect.
Medicines - Medicines that deplete iron stores can also cause problems. Some drugs can affect the body's ability to absorb iron.
Symptoms of iron deficiency
People who lack iron in the body are usually pale and have severe fatigue and weakness. Although we may think that fatigue is a normal phenomenon, it should raise questions when even after a normal sleep you will still feel weak. This phenomenon occurs due to lack of oxygen in the tissues and muscles, which will inevitably lead to a lack of energy. In addition, there is additional pressure on the heart, which must make more effort to pump blood.
As for pallor, this is another symptom of iron deficiency in the body. It occurs due to the lack of hemoglobin in the red blood cells, which provide the natural color of the blood.
Other ways to iron deficiency occurs, have difficulty concentrating, dizziness, excessive nervousness and difficulty breathing. In rare cases, but also as a manifestation of iron deficiency, headache and tachycardia may occur, and as specific signs, nails and hair may become brittle, chapped lips and painful and extremely smooth tongue.
Headache and dizziness, as well as nervousness, can be the result of swollen blood vessels, a phenomenon caused by limiting the amount of oxygen that reaches the brain.
All of the above conditions can be symptoms of other disease states, not just iron deficiency symptoms, so it is more than advisable to seek professional advice for further analysis and research.
Iron deficiency can lead to:
- weak immune system;
- poor concentration and ability to work;
- development of anemia;
- brittle nails;
- apathy towards others;
- unusually pale skin;
- muscle pain and difficulty exercising;
- bowel problems such as constipation;
- change in the color of the urine.
Iron overdose
If the daily dose of iron intake exceed 100 mg, means you have overdosed. This can lead to weight loss, changes in the activity of the cardiovascular system and fatigue.
Foods rich in iron
Depending on the problem that caused the iron deficiency, the doctor, following the profile tests, will prescribe appropriate treatment. If iron deficiency is based on a poor diet or heavy menstruation, then it is necessary to ensure iron intake from supplements and food.
However, prior consultation is recommended, as too much iron can lead to intoxication. Keep in mind that a woman needs 18 mg / day, and during menopause 8 mg / day, while a pregnant woman needs 27 mg / day, and a man should provide a daily intake of 9 mg of iron.
Iron deficiency can be overcome, at least in mild cases, with a proper diet that includes as many green leafy plants as possible - such as spinach, nettle, lettuce, cabbage, broccoli, parsley and dill, onions and garlic. Also beets, red meat, fish and seaweed, specifically sweet seaweed and spirulina.
Eat as many fruits rich in vitamin C because it plays an essential role in increasing iron absorption in the body and reduce or avoid the consumption of coffee and tea during the diet.
Also focus on the following foods with iron:
- pork and red meat in general;
- pork liver and kidneys;
- eggs and poultry;
- oysters and brown algae;
- green vegetables - spinach lettuce, nettles;
- nuts and fruits;
- crustaceans;
- lean beef;
- broccoli;
- beef liver;
- kale;
- boiled spinach;
- green beans;
- cabbage;
- lentils;
- tofu;
- baked potatoes;
- white beans;
- dark chocolate;
- iron-fortified cereals.
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