Dietitian Tuğçe Sert gave information about the subject. The most common type of anemia in the world is iron deficiency anemia. The World Health Organization defines a hemoglobin value below 12 g/dl in women and below 14 mg/dl in men as anemia. Hemoglobin, which gives blood cells their red color and carries oxygen in the blood, contains iron in its structure. When there is a lack of iron in the body, the production of hemoglobin, which carries oxygen to the tissues, cannot be sufficient and 'iron deficiency anemia' occurs.
Iron Deficiency Makes It Difficult to Lose Weight
Iron deficiency is a health problem that indirectly affects many mechanisms of the body. In the presence of iron deficiency, weight management becomes difficult. Since it causes oxygen deficiency in organs and tissues with anemia, metabolism slows down in this direction. People with iron deficiency may not see the desired result on the scale, no matter how much they diet and exercise, due to insufficient oxygen supply to organs and tissues and a decrease in hemoglobin count. For this reason, it is very important to have a blood test before the diet process.
What are the Symptoms of Iron Deficiency?
Fatigue, weakness, constant desire to sleep, extreme cold, loss of appetite, hair loss and numbness in the hands and feet
Why Do We Have Iron Deficiency in Our Body?
Absorption deficiencies (after stomach and intestinal surgeries, after bariatric surgery, intestinal diseases), in cases where blood loss occurs (menstrual periods in women, gastric bleeding, etc.) and when sufficient iron is not consumed in the diet (dietary restrictions, insufficient consumption of red meat and green leafy vegetables)
What is our Daily Iron Need?
Women's daily iron needs are higher than men. While women between the ages of 19-50 need 18 mg of iron per day, the daily iron requirement of men is 8 mg. It is 27 mg/day for women during pregnancy.
What Foods Are Good For Iron Deficiency?
Red meat, white, fish, green leafy vegetables (spinach, chard, collard greens, etc.), eggs, raisins, prunes, molasses, legumes (beans, chickpeas, lentils, kidney beans, etc.) and oil seeds (walnut, hazelnut) , almond)
How Should You Eat If You Have Iron Deficiency?
In order to increase iron absorption, it is important to consume foods high in iron and foods rich in vitamin C together. (When eating meat, chicken, fish, you can choose a salad prepared with lemon and green leafy vegetables)
- Consume red meat 2-3 days a week
-Make sure to consume 1 egg every day. Do not forget to add fruit, parsley, orange juice to your breakfast to increase the absorption of iron in eggs.
Try not to consume tea for breakfast, as tea prevents iron absorption. You can consume the tea with lemon 1 hour after meals.
Consuming 1 teaspoon of carob molasses for breakfast will meet some of your daily iron needs.
Consume whole wheat or rye bread instead of wholemeal bread. Whole wheat bread causes iron deficiency in long-term use.
- While consuming oil seeds (walnuts, hazelnuts, almonds) in between meals, you can choose rosehip tea, which has a high vitamin C content.
-Be careful not to consume foods high in calcium and foods with high iron content together (yogurt with spinach, milk with eggs, yogurt with meat group, etc.)
- Consume legumes and grains together, and by consuming a salad with plenty of greens, parsley and lemon, you will increase the absorption of iron in legumes and cereals.
Be the first to comment