Iron deficiency is the most common nutritional deficiency, affecting 50% of people.
Have you noticed symptoms of iron deficiency, such as weakness, trouble concentrating, hair loss, weakened immune system, or frequent nosebleeds? Check what mistakes to avoid so as not to disrupt its absorption by the body.— weakness, drowsiness, fatigue, decreased mental performance, difficulty concentrating, apathy;
— frequent nosebleeds:
— tendency to bruises;
— cracks in the corners of the mouth, ulcers of the tongue and oral mucosa;
— pallor of the skin;
— fragility of nails , hair loss;
— frequent cases of various kinds of infections, weakened immunity;
— disturbance of the heart rhythm, respiratory failure.
What promotes the absorption of iron?
Iron deficiency is the most common nutritional deficiency, affecting 50% of people. From its lack in the body suffers, in particular, women, whose deficiency is usually caused by a regular cycle. All plant-based dieters should also take care of an appropriate iron dose.
Iron is needed, among other things, for the production of hemoglobin, a protein found in red blood cells, the main function of which is the distribution of oxygen. Without iron, everything in the body suffers, and a large deficiency can lead to anemia. Let's include this element in our menu. However, you need to know how to do it right.
How to maximize iron therapy while minimizing side effects?
Drink iron with water or orange juice.
Probiotics — they can correct dysbiosis and improve intestinal motility (constipation is a common condition with iron treatment).
A valuable addition to iron supplements will also be foods rich in vitamin C, which improves the absorption of this nutrient by the body. Therefore, let's reach for peppers, strawberries, currants, citrus fruits, parsley and cabbage.
Adding 50-70 mg of vitamin C to food (for example, 2 tomatoes or a quarter of pepper), we increase absorption of iron in & nbsp; two to four times. But it is important that the products are not previously exposed to high temperatures, which will lead to the loss of this vitamin. Why not combine iron?
Doctors note that many components of the diet reduce the absorption of iron. According to them, iron should not be consumed at the same time as coffee, tea or milk drinks. A decrease in iron absorption is also observed in the case of interaction with phytic acid contained in legumes: soybeans, black beans, lentils, peas. They cause very low absorption of iron. To increase the absorption of this element, legumes should be soaked overnight in water.