Between maintaining a healthy diet and doing some physical exercise, you may forget to include iron in your diet. Iron deficiency in your diet can cause health problems such as AnemiaIt is a condition in which the body’s blood lacks an adequate amount of healthy red blood cells, which carry oxygen to the body’s tissues, according to what was published by the website. pinkvilla“.
Iron deficiency symptoms:
Iron deficiency anemia is most common and, as the name suggests, is caused by iron deficiency, due to lack of blood supply and lack of iron-rich food in the diet. Iron is one of the essential nutrients needed for body growth and development because it makes hemoglobin, myoglobin and some hormones, usually, Symptoms of iron deficiency anemia are mild in the onset stage. As the deficiency increases, the symptoms become more pronounced.
Some of the symptoms that a person with iron deficiency anemia may experience are weakness, pale skin, headache, chest pain, extreme tiredness, and chest pain..
How to reduce the risk of iron deficiency anemia:
You can reduce your risk of iron deficiency anemia by including iron-rich foods in your daily diet. There are two sources of iron in the diet: heme and non-heme. Heme iron can be found in animal products such as meat and seafood. Our bodies absorb this. Iron well Non-heme iron comes from plant sources like leafy greens Our bodies don’t absorb this type of iron well, compared to heme sources.
Sources of heme iron include:
Poultry
beef
meat and liver
tuna
Oysters and mussels
Non-heme iron sources include:
Lentils
Full
Nuts and seeds
spinach
Breakfast Cereal
Vegetables
The key to improving the body’s absorption of iron is adding some vitamin C to your diet. The effect will be greater if vitamin C is added with non-heme iron. Some sources of vitamin C are cauliflower, citrus-rich fruits, broccoli, Brussels sprouts, watermelon, peppers, and berries (strawberries). , raspberries, blueberries), potatoes, tomatoes, pineapples, and melons.