Iron Deficiency: How To Fight And Prevent It With Iron-Rich Foods?
You may have picked the right time for the gym, and the right supplements, to keep your body healthy and fit. But did you consider the foods to fuel up your body with everyday nutrients? Probably not. Being a renowned health guider, it’s our responsibility to convey every important aspect related to your health.
If your body doesn’t absorb the needed amount of nutrients, it may cause a particular deficiency that later causes severe health issues. Among the various nutrients and minerals, iron is considered as the most crucial for your body. The lack of iron minerals may cause iron deficiency which can lead to chronic diseases such as Hyperthyroidism, Hypothyroidism, Advanced Kidney Disease, Lupus, and other long term diseases.
Most importantly, iron is required to produce hemoglobin that enables red blood cells to carry oxygen in the body. Lack of hemoglobin directly affects your tissues and muscles and stops them to work effectively, and the low level of RCB will cause Anemia.
To fight and prevent these conditions, it is important to add the proper amount of iron-rich foods in your meal and increase the amount, if required.
In this article, we’ll be looking for what are the iron deficiency symptoms and what is the iron deficiency treatment with simple food items.
Including iron-rich foods in your diet is effective to prevent iron deficiency in your body. But before we take you to the list of iron supplements, take your eyes to iron deficiency symptoms. Because the symptoms of the iron deficiency can be mild first, you may not even notice them. So it is important to discuss them first-
Iron Deficiency Symptoms-
- Shortage of breath
- Pale skin
- General fatigue
- Brittle nails
- Fast or irregular heartbeat
- Cold hands and feet
- Tongue swelling or soreness
- Craving to eat dirt, clay, ice
- Crawling feeling in the legs
- Digestive Problems- This is an important symptom because we have noticed most people struggling with the query ‘Can low iron cause digestive problems’. So yes, you may have an upset stomach, stomach pain, and abdominal cramping with your bowel movements.
Iron Deficiency Causes-
Before focusing on iron deficiency treatment foods, it is important to know the factors that can cause iron-deficiency so that it would be easy for you to prevent iron deficiency symptoms. There are reasons when a person can become deficient in iron. And there are like-
- Inadequate iron intake
- Internal bleeding
- Pregnancy or childbirth
- Inability to absorb iron
Food items like vegetables and nuts are the main and best sources to fill up your body with the required amount of iron. The recommended daily iron intake is 18 mg per day. However, the individual requirement varies on the age and gender of the person. The amount of iron should increase from 18 mg to 27 mg during the menstruation or pregnancy days of ladies. If you’re wondering which iron deficiency treatment food is good for you, here is the list of foods that are high in iron.
Legumes including Soybeans, Lentils, Beans and Peas, Natto, Tofu, and Tempeh are a great source of iron. These ingredients contain a good amount of iron. In addition to iron, ingredients like lentils & beans, and peas are an excellent source of complex carb, proteins, fiber, phosphorus, potassium, magnesium, and several other minerals.
- Nuts and Seeds
Nuts and seeds serve a good amount of iron. Those who wish to increase total daily iron intake should add Pumpkin, Sesame, Hemp, Flaxseeds, Cashew, Pine, and other nuts in their daily diet. Nuts like cashew and pine contain a good amount of non-heme iron. On the other hand, nuts contain a good amount of protein, fiber, calcium, magnesium, zinc, antioxidants, and other beneficial plant compounds too.
Vegetables are the most common and rich source of iron. Vegetables you can use as an iron supplement are Leafy Greens, Tomato, Potato, Mushrooms, and Palm Hearts. Half a cup of tomato puree, unpeeled potatoes, and certain varieties of mushrooms can fuel you up with the recommended amount of iron per day.
Some fruits are surprisingly high in iron such as Olives, Mulberries, and Prune Juice.
- Whole Grains
Amaranth, Spelt, Oats, Quinoa, can provide a good amount of iron if you consume it on a daily basis.
Apart from these aforementioned food items, you should also add some amount of Coconut Milk, Dark Chocolate, Dried Thyme, and Blackstrap Molasses in your intakes.
With the above information, you must have understood the importance of iron in your body. Iron is the essential nutrition and this can be found in an array of different foods. It would be good to prevent iron deficiency by adding iron-rich foods in your diet before you need to focus on iron deficiency treatment.