Without enough iron is iron deficiency in our bodies, red blood cells will not be able to carry enough oxygen throughout the body. It is important for us to include iron-rich foods in our diet so that we do not suffer from anemia. We should always control any symptoms that indicate low iron content in our body and take the necessary measures.
Signs and Symptoms of Iron Deficiency:
- Tiredness and fatigue together are the result of low energy in the body, which means that the body does not receive enough oxygen due to iron deficiency.
- Poor exercise tolerance and weakness occur when the muscles are low in iron and oxygen, leading to anemia.
- Cold intolerance is the result of the lack of body temperature regulation and is a sign of iron deficiency.
- Rapid heartbeat or dizziness when standing are cardiovascular symptoms of iron deficiency due to low oxygen production. These symptoms are usually accompanied by a ringing in the ears, chest pain, shortness of breath, etc. In such cases, immediate medical attention is required.
- Pale skin is also a sign of iron deficiency and is accompanied by smooth and sore tongue, hair loss and brittle and spoon-shaped nails.
- Forgetfulness due to improper administration of oxygen in the brain refers to iron deficiency. It may be accompanied by a restless legs syndrome and unusual symptoms of itching.
Diagnosis and Treatment:
Severe cases of anemia require medical attention.
“People suffering from shortness of breath and chest pain with little or no physical action should seek the advice of a doctor immediately”.
Iron supplements are administered to these patients and are properly evaluated before additional complications arise. However, the first signs and symptoms of iron deficiency can also be treated at home with a proper diet.
Foods for the Treatment of Iron Deficiency and Anemia:
Iron is an important mineral required by the body, and once you get enough iron from the food you eat, the minor signs and symptoms will disappear in a short period of time.
Fish and Seafood:
Some species of fish and shellfish such as clams, oysters and fish that contain a large amount of heme iron are extremely beneficial for treating anemia.
Beef is a source rich in heme iron and contains 3 mg of iron per serving. However, the high content of saturated fats, cholesterol and high calorie content do not make beef the best option for people who are overweight or at risk of any heart disease.
Meat from chicken livers, pigs and cows are important sources of heme iron. A single serving of chicken liver contains 12.8 mg of iron, which immediately helps us increase the iron content in our body. However, they should be consumed in moderation as they are high in saturated fat and calories. People who are at risk of heart disease should avoid organ meats as much as possible.
Nuts, Seeds and Beans:
Nuts, seeds and beans are vegetable proteins that contain significant amounts of iron. While boiled soybeans contain 8.8 mg of iron, red beans and black beans contain 5.2 mg and 3.6 mg of iron, respectively. Plant foods contain non-heme iron and should be consumed in greater quantities than iron of animal origin, since it is not easily absorbed or retained by the human body. Iron-rich plant products such as peanut butter, canned beans, pumpkin seeds and lentils are also good sources of iron. Vegetable iron is a healthier option because it contains healthy fats and fewer calories than iron-rich animal foods.
Green Leafy Vegetables:
Green vegetables with large leaves, such as spinach and kale, are darker in color and are considered sources of quality iron. A single serving of boiled spinach alone provides 3.2 mg of iron. Although they contain non-heme iron, they are rich sources of valuable vitamins and minerals. The consumption of green leafy vegetables also guarantees good overall health.
Fortified foods contain large amounts of iron. Cereals, breads and whole grain fortified pasta are rich in iron and fiber. They are absolutely vital when it comes to maintaining the health and general well-being of a person. To maintain your health and stay non-anemic, make your diet rich in iron. With sufficient consumption of iron, vitamins and minerals, you will stay in good health in the long term.