Iron is an essential mineral for our body. Since it is not produced in the body, it must be taken in sufficient amounts through nutrients. The most important task of iron in the body is the production of "hemoglobin". Hemoglobin is located in the red blood cells in our blood and carries the oxygen transport process necessary for the survival of all tissues.
WHAT ARE THE REASONS OF IRON DEFICIENCY?
Iron deficiency usually occurs during early childhood and adolescence and pregnancy, during which growth is very fast. Again, the excessive consumption of foods with low iron content and the absorption of iron that is taken through food may facilitate the emergence of iron deficiency (anemia). In babies and children, iron is needed more for the development to continue healthy as it has a fast pace of growth. Anemia is common in people with low socioeconomic levels, vegetarians (those who eat without eating meat), and women in periodic periods such as menstruation.
IRON DEFICIENCY (IMMEDIATE) SYMPTOMS
Many people with iron deficiency anemia may not have symptoms and signs immediately, because the iron stores in the body gradually empty. However, some symptoms such as weakness and weakness, pallor of the face and skin, rapid fatigue, rapid heartbeat, dizziness, irritability, and decreased appetite are considered as signs of anemia. It is also manifested by symptoms such as cold hands and feet, especially in winter.
RICH FOOD FROM IRON
Iron is naturally found in many foods. Iron from animal-sourced foods (absorption rate of about 25%) is more easily absorbed than iron from vegetable-based foods (absorption rate of about 5%). Hemoglobin provides dark red color in foods of animal origin. The darker the color of the meat, the higher the amount of iron. For example; The iron content of turkey meat, which is also dark in white meat, is higher than that of chicken.
· Red meat
· Dried fruits (such as raisins, prunes, dried figs, dates, dried apricots)
· Dried legumes (such as red beans, lentils, chickpeas, bean beans, kidney beans)
· tahini halva
· Oilseeds (such as nuts, walnuts, almonds)
· Enriched cereals
· Green leafy vegetables (such as arugula, spinach, chard, parsley, mint, broccoli, dill)
RECOMMENDATIONS IN IRON DEFICIENCY
You can increase your iron absorption. Therefore, choose to consume iron-containing foods with vitamin C. Because vitamin C provides better use of iron in the body. For this reason, make sure you take vitamin C-containing fruits and vegetables (such as rosehip, kiwi, citrus fruits, strawberries, broccoli, tomatoes, green leaves, peppers, melons) daily. For example; to increase absorption; you can mix molasses in orange juice, cook vegetables with meat / minced meat, and you can choose a salad with plenty of lemon as well as legume dishes.
Iron pills; If your iron levels are too low (anemic), you can get advice from your doctor to use iron supplements. There is a high probability of constipation (constipation) when using these drugs. To prevent this, it is important to increase the consumption of fresh vegetables and fruits, fiber, and water in the diet.
Tea consumption and anemia are also very curious. Some natural compounds found in tea may prevent the absorption of iron that you take with food. However, vitamin c eliminates this negativity. Those in the risky group can prevent this risk by consuming tea with lemon. We know that it does not develop, but if you are in the risky group, that is, if you have a history of iron deficiency and anemia, it is useful to prefer tea and be limo if you are in the elderly, child, or pregnancy period.