According to National Research on Health and Nutrition ExaminationAbsolute and functional iron deficiency both affect a large percentage of adults in the US – about 14% and 15%, respectively. Absolute lack of iron occurs when there is absence of iron in the body. Functional iron deficiency occurs when the body has enough iron, but is unable to use it. Those who are usually affected by absolute iron deficiency are young women, while people of all ages can experience a functional iron deficiency.
Maybe you don't understand that feeling exhausted Or the weak may be caused by iron deficiency, but these are common symptoms. The Ironoeleso comes from specific foods, and if you do not waste enough of those iron -enriched foods, you may lack a key part of your diet. Depending on your doctor's advice, some even want to take them Iron supplements.
Read to find out how much iron you need to get, symptoms of iron deficiency and how to get more iron than food.
What causes anemia with iron deficiency?
Anemia with iron deficiency can develop for several reasons:
- You lose more blood that contains iron than can replace your body
- Your body struggles to absorb iron
- You don't eat enough sources of diets on iron
- Your body needs more iron than normal
Biological sex, lifestyle, basic health conditions and age can also make people more prone to iron deficiency.
Do you get enough iron in your diet?
It is important to know how much iron you need to get. The quantity differs between men and womenWith men who need 8 mg of iron daily and women who need 18 mg iron a day. Women over 51 years of age need only 8 mg of iron daily, while those who are pregnant need 27 mg a day and those who need 9 mg on a daily basis.
Fortunately, you can get iron from a a wide range of food. These may include:
- Red meat, poultry and pork
- Beans and peas
- Seafood
- Dark leafy vegetables such as Kale and Spinach
- Raisins, apricots and more dried fruit
- Nuts
- IRONEELOO-U-Determined Starch as Pasta and Cereals
Certain types of people can also be at risk of iron deficiency. If you menstruate, you can lose iron due to blood loss. Infants and children can be deficient with iron if they do not receive enough breast milk or formula. Children and newborns may also need extra iron during growth periods. If you often donate blood, you may need extra iron. Vegetarians and vegans can also be prone to iron deficiency anemia if they do not require alternative iron sources, except meat and seafood.
Read more: These are the best sources of food for every vitamin you need
Potential symptoms of iron deficiency to be careful
You may be wondering: how do I know if I have an iron deficiency? There are several main symptoms of iron deficiency that should be looking for. Some of them look like daily diseases, such as headaches, or side effects can be more anticipated, such as the urge to eat clay.
Extreme fatigue or weakness
Dealing with extreme fatigue or weakness is the usual way to say if you are deficient in iron. Without enough iron, your body does not produce proper red blood cells, so your bloodstream becomes less effective in carrying oxygen. Without oxygen to be worn where it should go, end up feeling very weak and tired.
Breast problems
Tying to the point above, other symptoms can be chest pain, rapid heartbeat and shortness of breath. These can also result from oxygen that is not effective to carry the bloodstream to where it should go.
Headache, dizziness and light loudness
If the body works on iron, even the brain can get less oxygen. It can cause several cognitive disorders, such as dizziness and light loudness. Iron deficiency anemia is even related to headaches and migraines.
Cold hands and feet
If your body does not get enough oxygen, you may end up Feeling cold. Since iron deficiency affects how the bloodstream transmits oxygen around your body, you can end up with cold hands and feet.
Wishes for non -allied items
If you are dealing with extreme iron deficiency, you can find yourself longing for nutritional value and cannot be boiled. This condition is called Pica. People with Pica can eat non-food substances such as frost, soil, clay and paper. Pica is related to iron deficiencyBut no one knows how the two are connected. Iron therapy tends to cure Pica's behavior.
Bad appetite
At the other end of the spectrum, you may consider you not to feel hungry at all. The reasons for this are also vague. Some theories suggest that it may be related to certain hormone And Protein in the blood levels.
Pale skin
Your skin can also become pale or look washed if you are deficient in iron. Iron deficiency can lead to less red blood cells, which may cause pale skin.
What is the main cause of iron deficiency?
There are several reasons that you can be deficient with iron. The most direct reason is simply not to get enough iron in your diet. Losing blood through severe, long and frequent menstruation, injury, illness, cancer, gastrointestinal bleeding or blood donation can also be culprits. Even Noses can cause iron deficiency. Pregnant people can be at risk of iron deficiency as more iron is needed for increased blood volume and fetus. Certain gastrointestinal disorders can also hinder your body's ability to absorb iron from the food you eat.
Rare causes of iron deficiency include certain abdominal infections, gastrointestinal surgeries and genetic conditions.
How to add more iron to your diet
If you suspect you do not get enough iron, you may want to schedule a blood test with your doctor to see if you have anemia with iron deficiency. If you do that, you can try adding more iron to your diet with:
- Cooking food in Cast iron To increase the amount of iron in your food
- Collecting recipes that have an iron -rich food
- Snack of nuts and seeds during the day
- Eating whole grains
- Specific pairing foods rich in vitamin (foods rich in vitamin C, vitamin A and beta-carotene) with iron-rich foods to help Absorb more iron
- A choice of cereal or bread enriched with iron
- Making a salad rich in iron full of plant sources of iron, such as spinach, peas, lentils, white mushrooms or black olives
Sometimes it can be difficult to fit in with iron -rich foods in our diets due to food budget restrictions or a tumultuous lifestyle. You may want to look at using an oral supplement to an iron or MultivitaminBut don't forget to talk to your doctor before trying something new.