Lack of iron in the body results in anemia. Iron plays a very important role in many metabolic processes in the body: it participates in the synthesis of hemoglobin, which transports oxygen from the lungs to all cells in the body, then in the synthesis of myoglobin, which is the reserve of oxygen in the muscles, as well as many essential enzymes, supports growth and strengthens resistance to infections.
It is present in the body in an amount of about 3 g (women have about 2,8 g, and men 3,8 g). Most of the iron is the so-called functional iron, which has already mentioned metabolic roles, and the remaining amounts are reserves, which serve to transport iron, but also as a reserve (in men, they amount to 30% of the total iron, while women have a much smaller reserve - about 12,5%). The balance of iron in the body is affected by its intake, stores, loss and needs for this important element, he writes stethoscope.info.
Daily needs for iron depend on age, sex and individual condition of the organism. The recommended daily intake for men is 10 mg and for women it is twice as much - 18 to 22 mg.
Anemia symptoms
Lack of iron in the body causes hypochromic anemia, which according to the World Health Organization, is the most widespread global disease caused by inadequate nutrition. It is believed that every fifth person in the world suffers from this type of anemia.
The first symptoms of iron deficiency appear long before the onset of anemia and are fatigue, weakness, pallor, headache, irritability, palpitations, exhaustion, lack of concentration, reduced resistance and susceptibility to infections.
The importance of nutrition
The absorption of iron, in addition to the individual properties of food, is influenced by gender, age, physiological state, as well as iron reserves in the body. Due to greater needs, women absorb a higher percentage of iron from food than men, as well as children compared to adults and pregnant women compared to women of reproductive age. That is why a blood count analysis is necessary.
Proper nutrition prevents anemia. This is especially important for people who lose blood in any way, e.g. women with painful and heavy periods, patients suffering from hemorrhoids or stomach ulcers, etc.
The diet of people with anemia should be dominated by:
- offal,
- mushrooms,
- dried fruit,
- egg yolks,
- fish - especially tuna, shellfish,
- legumes,
- radishes,
- meat.
Anemic people should eat plenty of red and garlic, stone fruits, seeds, green leafy vegetables.
Foods that contain copper (cheese, egg yolks, seafood, liver, whole grains, green vegetables, apricots, cherries and dried figs) help in the absorption of iron. Whole grains are a good source of iron, but they should not be eaten at the same time as other iron-rich foods. Also, spinach is rich in oxalic acid, which reduces iron absorption.
Foods that lubricate
Monotonous diet, excessive use of alcohol and coffee, vegetarianism, improper fasting, drastic diets for weight loss, avoidance of fresh fruits and vegetables, etc. increase the possibility of anemia.
The use of foods with a lot of vitamin C promotes the absorption of iron, so it is good to drink a glass of squeezed orange juice with a meal or to supplement the diet with vitamin C (up to 2 g per day).
It is useful to avoid combining foods rich in iron with milk and milk products. It is best that every meal contains fish, meat or poultry, as well as vitamin C. You should also spend as much time as possible in the fresh air and walk for at least one hour a day. A varied diet, regular intake of fresh fruits and vegetables (at least 400 g), as well as minimal use of alcohol, coffee, carbonated soft drinks and tea are the best prevention of anemia. When it's time for medicine
If the intake of iron through food is not sufficient, as well as when the needs are increased, supplements can be taken on the advice of a doctor, preferably between meals on an empty stomach distributed 2-3 times a day for 3 months in total doses of up to 100 mg. B complex vitamins (B6, B12, folic acid) and vitamin C are used as supplements. Excessive intake of iron is toxic.
The amount of iron that can be absorbed is more important than the total amount of iron in the food/diet. Absorption of iron from foods of animal origin (the so-called heme iron) is much faster and more efficient (8-15%) than iron from plant foods (30-1%). Vegetarians should increase the content of plant foods with dark green leaves, beans and whole grains, and their diet should also contain a larger amount of vitamin C. The amount of 20 mg of vitamin C taken with a meal can increase the absorption of iron by up to 100%, and the most practical is to use lemon. and parsley with iron-rich foods.
People suffering from gastritis, i.e. increased amounts of acid in the stomach, have a weaker absorption of iron, so they should eat as many foods as possible that neutralize stomach acid - for example, rice, potatoes and bananas.
Anemic nutrition means that anemia is treated according to the cause. Much less iron is taken in with food than with medicine, and such a diet is often hyperenergetic. Therefore, nutrition should be used to prevent anemia from occurring, and if it does occur, treat it primarily with medication. The diet of those suffering from anemia should include some food from the meat, eggs and fish group in each meal, then plenty of vitamin C in each meal, minimal use of coffee, cocoa and tea, and of course, plenty of foods that are a good source of iron.
Dietary advice
- Grate half a kg of apples, half a kg of beets and half a kg of carrots. When it stands overnight, drain and add half a kg of honey. One tablespoon is taken three times a day.
- Young nettle salad with lemon juice and olive oil also restores the blood count.
- Brewer's yeast is recommended for folic acid.
- Nettle tea is an excellent drink in the fight against anemia.
- Also good are: parsley, chives, nettles, coriander and dandelion leaves.
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