Symptoms Of Iron Deficiency

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

The iron plays a very important role in the human body. Iron is an important nutrient that is used in the body to produce hemoglobin. It is an iron-containing protein found in red blood cells that also helps the blood carry oxygen to all other cells in the body.

It is quite common for iron to be in smaller quantities.

However, then there are dangers to our health and can lead to iron deficiency anemia.

Lack of iron can occur at any age, and women are more at risk of the problem.

Here are the symptoms that suggest a lack of iron in the body:

fatigue; hair loss; poor memory; weak immunity; pallor; brittle nails; impaired concentration; noise in the ears; headache; dry skin; general weakness; dry mouth; dry hair; loss of appetite; anxiety; dizziness; shortness of breath; tongue pain; irritability; decreased thyroid function.

The reasons for the lack of iron in the body are many and varied. One of the reasons that led to this condition is a varied diet. That's why people with reduced iron should eat more spinach, kale, arugula and other green leafy vegetables. Nuts, beans, lentils, fish, seafood, eggs, offal are also recommended. Including chicken heart or pork liver are among the best sources of iron. But what are the other suitable foods for people who do not eat meat.

Here are plant sources of iron:

1. Spinach

Leafy vegetables like spinach - Popeye's favorite sailor - contain a lot of iron. Only 3 cups of spinach contain 18 mg of iron, more than 230 grams of steak. And spinach salad is enough to meet your daily needs for iron.

2. Broccoli

This vegetable is not only an excellent source of iron, but also a vegetable that contains a variety of essential nutrients, such as vitamin C, vitamin K and magnesium. In addition, vitamin C in broccoli roses improves the body's ability to absorb iron. So eat broccoli with cheese more often.

3. Lentils

By adding 1 cup of lentils to soup or your favorite salad, you will find an easy way to give your body more ironthan a 230-gram steak would have. Lentils are also rich in protein, dietary fiber and potassium. And the lentil salad is very tasty.

4. Kale or kale

3 cups of curly leaves contain 3, 6 mg of iron and therefore curly cabbage helps protect your body from fatigue and anemia. If you don't like raw cabbage, you can add chopped leaves to your favorite garden soup, salads or vegetarian burger.

5. Baked potatoes

A large baked potato contains 3 times more iron than an 85-gram serving of fried chicken. Make a delicious combination with stewed broccoli, a little cow's cheese or melted cheese and add a little yogurt to this whole combination.

6. Sesame seeds

1 tablespoon sesame seeds means 1, 3 mg of iron and small seeds can be easily included in any diet. You can use them as a dressing, you can mix them in salsa sauce or another type of sauce or sprinkle them in a salad.

7. Dark chocolate

It is not only sweet but also useful. Dark chocolate reduces anxiety, helps you have healthier teeth, healthier skin and increases iron intake in the body. 28 grams of dark chocolate contain 2-3 mg of iron.

8. Chard

1 cup of chard leaves contains 4 mg of iron, which is more than 170 grams, which beef burger gives you. Chard is also a major source of important nutrients such as folic acid, omega-3 fatty acids and vitamins A, K and C.

9. Kidney-shaped red beans

1 cup of red beans contains 3-4 mg of iron. This vegetarian superstar is a healthy ingredient often used with other options that replace meat. For example, bean meatballs or vegetarian sausages.

Iron-rich menu

In case of suspicion of iron deficiency you should include some of the following meals and meals several times a week:

- Beef stew;

- canned beef;

- lamb or mutton kebab;

- pork;

- roasted salmon (two or three times a week);

- salad with tuna - up to 280 grams per week;

- sardines;

You should include one or more of these important sources of iron in every meal:

- scrambled eggs with mushrooms;

- pumpkin seed bread;

- cereals with iron: cereals, cornflakes, desserts with nuts;

- dark green leafy vegetables: cabbage, dishes with Brussels sprouts, green onions, spinach soup, wild garlic, kale, recipes with broccoli;

- cereals: red beans with chickpeas, bean flour, pea stew, chickpea flour, lean lentils;

- dried fruits: apricots, grapes, raisins, prunes;

Vitamin C helps you absorb iron from vegetables. Include important sources of vitamin C in your diet daily:

- orange juice or fruit juice enriched with vitamin C;

- oranges, grapefruit, lemons or lindens;

- useful fruit salads with strawberries, melons or kiwis;

- green, red or yellow peppers;

- fresh salads with tomatoes;

You can drink tea only 30-60 minutes after a meal, as tea can reduce the amount of iron you can absorb.

As you have found, there are many ways to get iron through food. Unfortunately, there are many causes of iron deficiency in the body. These include poor and varied diet, unhealthy lifestyle, heavy menstruation in women or other severe blood loss, hormonal problems, chronic diseases and more.

The easiest way to notice iron deficiency is in conditions such as fatigue, pale appearance, need for too long sleep, difficult waking up in the morning. Brittle nails, sparse hair and skin blemishes can also suggest iron deficiency. That is why you need to take care of your health and react to the former symptoms of iron deficiency in the body. Do it not only to regain your beauty, but also to be alive and healthy again.

When in doubt about lack of iron in the body seek medical attention immediately.

Treatment takes a long time, and if you delay the consultation, things can get complicated.