Iron Deficiency: Symptoms and Prevention Methods
In recent years, iron deficiency There has been a dramatic increase in the number of cases. In the UK in particular, 200.000 people were admitted to hospital last year alone due to low iron levels. This rate has increased 25-fold in the last 10 years. Iron is a chemical that increases the body's ability to carry oxygen. haemoglobin It is a vital mineral for the production of iron. If not detected in time, iron deficiency can lead to serious health problems.
Symptoms of Iron Deficiency
Iron deficiency can manifest itself with many symptoms in the body. Here are the most common symptoms:
- Under Eye Dark Circles: Dark circles under the eyes can be a significant sign of iron deficiency. In this case, the skin becomes pale and the area under the eyes begins to darken.
- Hair loss: In individuals with iron deficiency, hair becomes lifeless and shedding increases. Since the scalp is not nourished enough, the health of the hair is negatively affected.
- Nail Breakage: Nails become brittle and may develop white spots. This is another symptom of iron deficiency.
- Constant Fatigue: The intensity of daily life can cause individuals to feel tired. However, feeling tired even when you wake up may indicate iron deficiency.
- Anxiety and Concentration Problems: Iron deficiency can lead to problems such as mental confusion, lack of attention and forgetfulness, which negatively affects daily life.
- Dizziness and Shortness of Breath: If you frequently experience dizziness or feel short of breath when climbing stairs, this could be a significant sign of iron deficiency.
Ways to Prevent Iron Deficiency
There are various methods to prevent iron deficiency. Applying these methods will help you maintain your health.
1. Check Your Iron Levels with a Blood Test
If you suspect iron deficiency, the first step is to blood test Your doctor may recommend iron supplements if you have low iron levels. However, iron supplements do not work right away; it usually takes 3 to 6 months to correct the deficiency.
2. Consume Iron-Containing Foods
The most natural way to prevent iron deficiency is to add iron-rich foods to your diet. Here are some iron-rich foods:
- Red meat: Red meat is the best-absorbed source of iron. Beef is especially rich in iron.
- Dark Green Leafy Vegetables: Vegetables such as spinach, chard, and broccoli are also iron-rich options.
- Dry beans: Foods like lentils, chickpeas, and beans can increase your iron intake.
- Nuts and Seeds: Foods such as almonds, pumpkin seeds, sesame seeds and sunflower seeds also contain iron.
- Dried Fruits: Dried fruits such as figs, apricots, dates and grapes are also rich in iron.
3. Increase Iron Absorption with Vitamin C
Nutritionists recommend consuming iron with foods containing vitamin C to increase iron absorption. For example:
- Red meat and sides red pepper to consume.
- While eating a spinach dish limon to squeeze.
Also, keep in mind that tea and coffee consumption reduces iron absorption. If you consume iron-containing food for breakfast, it would be better to drink tea or coffee a few hours later.
Things to Consider When Using Iron Supplements
If your doctor has prescribed iron supplements, you should follow these rules to get the most out of them:
- Take iron pills 30 minutes before meals.
- Taking it with vitamin C increases absorption (for example, a glass of Orange juice ) such as drinking with.
If you experience side effects (constipation, nausea), you may want to try a different formulation after consulting your doctor. To maintain your health, having your iron levels checked regularly will ensure that you are getting the nutrients your body needs.
