Dietary iron deficiency



Dietary iron deficiency, how to notice it

Sometimes, taken by the thousand things that happen to us in a day, it is not easy to clearly perceive our real needs and feel the signals that the body of a spear. In particular it is not easy to realize when there is a lack of iron in the diet, a diet understood as the usual way we have to feed ourselves. Feeling constantly tired and looking strangely pale could be, for example, both symptoms of a low iron diet or a state of substance deficiency in our body. If we then go to sleep and the heart slows or speeds up its heartbeat abnormally, we begin to ask ourselves questions.

The first is to address ourselves and our way of feeding ourselves daily: are we following a balanced "diet"? The second question, for the avoidance of doubt, can be directed to the attending physician, asking him to prescribe blood tests to assess the level of hemoglobin, so as to verify a possible iron deficiency.

The lack of iron in the diet: we run for cover!

Remedying a shortage of iron in the everyday diet is not an impossible thing at all: just arm yourself with a little patience to draw up a list of what foods can do for us and, above all, understand how to take them and match them together correctly . To consult the website of the National Institute of Research for Food and Nutrition, INRAN, can already be really useful in itself.

Talvotla, as soon as you switch to a vegan or vegetarian regime, it can happen that you still do not know or are not used to eating following important precautions. Even during pregnancy, in adolescence and in childhood or in cases of deficits caused by particular pathologies, iron becomes a basic substance. Iron is in fact essential for the correct functioning of hemoglobin, the red pigment present in the blood, which is responsible for transporting oxygen to all the cells of the body.

You can learn about the benefits of iron and its effects on body and mind

No to iron deficiency in the diet: some changes and advice

First of all, once a shortage of iron has been detected, you can begin to change your diet right from breakfast. Muesli with oats and dried fruit, followed by a good orange juice, already in itself increase the level of iron. If you take animal protein, you can eat a steak of red meat a couple of times a week, with a good dose of fresh lemon squeezed on it can be equally effective.

Don't miss spinach, chard and dark green leafy vegetables, always seasoned with lemon. Legumes (beans, lentils, chickpeas) can also be taken every day, especially if you are vegetarian or vegan, very well cooked, accompanied by fresh spinach or valerian salads or dark leaf salads . Always use fresh lemon juice for seasoning, to squeeze in the glass or an orange or a grapefruit after meals.

Yes also for peppers, tomatoes and many kiwis . Vitamin C in fact greatly helps the absorption of iron . Red light and attention instead, if there is a lack of iron in the diet, to take too much tea or coffee (which should not necessarily be eliminated, but should be consumed away from meals), too much bran and fiber, not even to many dairy products: calcium it slows down absorption. Sometimes even soy and walnuts are eaten in moderation.

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