Iron deficiency: Causes and Symptoms
Iron deficiency is one of the most common shortages worldwide, about 30 percent, or two billion people. The risk groups are mainly women. But also the complete renouncement of meat and fish products endangers the supply with the trace element.
Iron is an essential trace element that the body can not produce by itself. It is especially important for the formation of the red blood dye haemoglobin and thus the transport of oxygen, but also a component of the power plants in the cells and enzymes. Since the organism loses an average of one to two mg of iron per day, this must be fed daily with the food.
Causes of iron deficiency
The foodstuff covers the normal needs. If this is increased, for example during pregnancy or during severe menstrual periods, there is an iron deficiency. In addition, a disproportion between iron supply and iron supply may also have other causes.
- Increased need: During pregnancy and lactation the increased demand for iron is in many cases not to be balanced over the food. In this case, the administration of iron tablets is necessary. Even children in the growth phase and puberty need more iron.
- Too low iron intake: People who do not eat animal food often have a low iron level. Although sufficient iron is contained in plant foods, it is found in a form that the body is difficult to utilize.
- Iron loss: Strong period bleeding, prolonged bleeding by ulcers or chronic inflammation of the gastrointestinal tract or bleeding haemorrhoids lead to a loss of iron. In the case of high athletic stress, the loss of minerals and trace elements over the kidneys and perspiration increases.
Symptoms of iron deficiency
The body can compensate for iron deficiency over a certain period of time, but symptoms such as brittle hair and nails, dry skin, chapped corners of the mouth, mucosal changes in the mouth and oesophagus, and tongues of the tongue occur in this phase.
If the number of oxygen-bearing red blood cells become less and less, the oxygen supply to the cells also deteriorates. If, therefore, the body has too little iron for a long time; it comes to anaemia (anaemia) with typical symptoms: persistent fatigue, decreased energy, and poor concentration, paleness, dizziness and headache, tingling in the hands and legs. The organism becomes generally more susceptible to disease.
How to Get Enough Iron – 5 Tips!
- 3 to 4 times a week a portion of lean meat.
- Whole grain products and pod fruits such as lentils or white beans provide iron and other valuable minerals.
- Mix meals with vitamin C-rich vegetables such as peppers, rosemary, sauerkraut or potatoes or enjoy a glass of orange juice for eating.
- You should avoid coffee, tea and milk if you prefer irony meals. Keep at least half an hour away!
- In case of impending iron deficiency, take herbal bleeding supplements supplemented!