Iron deficiency is a serious health problem that leads to fatigue and exhaustion. Iron is a very important nutrient and mineral for our body, as it transports oxygen throughout the body. Fortis Hospital Mulund, Director of Hematology and Bone Marrow Transplant, Dr Subhaprakash Sanyal in a conversation with The Indian Express, stated that iron is an important component of hemoglobin, the substance that carries oxygen from the lungs and transports it throughout the body. According to the expert, hemoglobin accounts for two-thirds of the iron in the body, and the lack of red blood cells is called iron deficiency anemia.
Some symptoms of iron deficiency
- fatigue or weakness
- pale or yellow skin
- shortness of breath
- Dizziness or headache
- cold feet and hands
- Cracked nails, spoon-shaped nails
- Hair loss
- Cracks in the side of your mouth
- pica (cravings for dirt, starch, mud, or ice)
- Inflammation and swelling of the tongue
- restless leg syndrome
How much iron does one need?
According to the expert, the need for iron depends on the age, gender and general health of the individual. Babies and young children need more iron than adults, because their bodies are growing rapidly. The doctor said that in childhood, boys and girls need the same amount – 10 milligrams of iron (daily) from ages 4 to 8, and 8 milligrams (daily) from ages 9 to 13, and explained that women need more iron because they lose blood Per month. Thus, females from 19 to 50 years old need to get 18 milligrams of iron per day, while men of the same age can only get 8 milligrams.
- You can take iron either from food sources or from an iron supplement if you are pregnant or breastfeeding.
- You have kidney failure (if you are on dialysis, as it removes iron from the body).
- You suffer from ulcers because they cause blood loss.
- You have a digestive disorder that prevents your body from absorbing iron.
- Taking a lot of antacids, it also prevents the body from absorbing iron.
- Have undergone weight loss (bariatric) surgery.
- Exercise more often because intense exercise destroys red blood cells.
- If you are a vegetarian or vegan, you will have to take an iron supplement, as the body does not absorb the type of iron found in plants and it also absorbs iron from meat.
Iron-rich foods include:
- Meats such as lamb, pork, liver, chicken and turkey.
- Legumes (lentils, dried peas, beans.)
- Vegetables (spinach, broccoli, green peas).
- Food items such as eggs, fish, grains and cereals.
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