Posts Tagged ‘Iron Deficiency’
If Iron Deficiency
Iron deficiency can occur if the iron you get from food is not enough to replace the amount that the body loses through sweat, blood loss and the change of normal cells.
Iron deficiency can cause anemia, decreased physical performance, fatigue, palpitations, shortness of breath, etc.. Severe iron deficiency can also cause changes in the oral mucosa, including the tongue and skin and nails.
Deficiency may also be caused by a deficiency of stomach acid and lack of vitamin B6, vitamin B12, vitamin C, folic acid, zinc, copper and manganese.
Iron deficiency can cause anemia, cancer, liver disorders, chronic gout in the joints and susceptibility to infection.
Women are more affected than men to iron deficiency due to menstruation. When menstruation stops the need for low iron, but in pregnancy, the need remains great. Anemia and pallor, fatigue and weakness. It affects more women than men. The loss of iron due to menstruation can vary widely between different women. Therefore, some women need more iron than the diet can provide, and must regularly supplement the diet with iron supplements.
Also children and older people, who eat little and / or unilaterally may experience iron deficiency.
The body absorbs 50 to 10 percent of iron in food. The iron in meat and liver is easier to use for the body. These foods can make it easier to absorb iron in the bread and vegetables. Vitamin C can enhance iron absorption, while the bran, tea and foods rich in calcium may reduce.
An overdose of iron for long periods can cause iron deposition in tissues, especially the liver, spleen, pancreas, heart and joints. Since the body simply take the amount you need an overdose of iron is difficult except in the case of red meat and such.
Large amounts of iron is toxic, especially for children, about 3 grams (3000 mg) is considered lethal dose for a child of two years. Iron tablets should be kept away from children!
Note! The recurring use of vitamin C, such as a glass of juice helps the body absorb iron from food. Tea and coffee makes it more difficult.
Iron-rich foods
Iron is commonly found in foods such as organ meats (especially liver), eggs, fish, poultry, green leafy vegetables, whole grains, prunes, raisins, yeast, sugar beets, wheat germ, sesame seeds, seeds poppy, sunflower seeds, bananas, peaches and apricots.
The most common sources are:
- Meat, poultry
- Pan (integral)
- Sausages, offal
- Potatoes
- Fruit, berries, juice
- Root crops and vegetables
The recommended daily intake of magnesium:
- Men: 10 mg
- Women: 10 mg (menstrual cycle 18 mg)
- Pregnant women: 18 mg
- Breastfeeding: 18 mg