For iron-rich foods your body needs it always, it is true that it pumps iron into the bloodstream constantly every day , but the need for iron to produce hemoglobin, as part of the red blood cells needs a complementary food, so if your body does not absorb enough iron, it leads to anemia, that is, the oxygen load is low and your
The symptoms of iron deficiency
- Fatigue.
- Pallor of the skin and nails.
- Weakness and debility .
- Vertigo .
- Headache.
- Glossitis .
- Sources of iron
- The body absorbs iron from animal sources twice to three times more than plant sources.
The most important sources of iron animal
- Beef
- Turkey
- Chicken
- Fish
- Although the absorption of iron from plants is less, you can add vitamin C to enhance absorption and
The most important sources of iron plant:
Beans, soybeans and lentils, dark green leafy vegetables such as spinach and whole grains and healthy bread fortified with whole wheat.
Individuals most susceptible to iron deficiency :
- pregnant women and lactation: increasing blood volume requires more iron to drive oxygen to the fetus and growing organs. Consult a doctor here is duty and necessary before taking an iron supplement.
- young children: the baby stores enough iron before starting to eat. And then their needs increase as they begin to grow . And cow's milk is a poor source of iron. And two cups of milk per day recommended for small children.
- teenage girls: where their meals are often uncoordinated or restricted – in addition, girls have rapid growth unlike boys, putting teenage girls at risk of iron deficiency. And with excessively heavy menstrual periods may develop iron deficiency and deficiency.
How to treat iron deficiency :
Eating a balanced diet where good sources of iron prevents its limitations, and the need to combine plant sources of iron with vitamin C at the same meal, such as : spinach salad with lemon juice, or fortified cereals and berries. To improve the absorption of iron.
And an important thing you should know : that the increase of iron is very dangerous because iron is not thrown out by the body, and the increase may lead to death, your doctor is your medicine to consult him to tell you that you need or not iron pills pharmacological, so try to support him with healthy food.