Iron deficiency is common in most parts of the world, including developed countries. According to the World Health Organization research report, iron deficiency has affected 80% of the world’s population. Remember, it plays an important role in red blood cell production. Many things depend on your food habit. When some foods are rich in iron, others interfere with its absorption. Hence, you need to maintain a proper balance in your diet to get the sufficient amount of iron.
Many people do not realize that they have this deficiency until they have done a blood test. If you have this deficiency, you can improve the condition by changing your food habits. You can include nuts, dried fruits, leafy vegetables, red meat, iron-fortified cereals, or bread in your diet. Prevention is always better than cure. So, make sure that you are consuming iron-rich foods to avoid the iron deficiency.
Why do you need iron in your body?
Iron is important as it helps deliver oxygen and balance metabolism. Women, senior people, and babies are at the highest risk of this deficiency that can cause cognitive function, decreased energy, and weak immune system. Whenever you feel that your body is not getting the required amount of the iron, you should take enough care of your food. Red meat is the best food to deal with this deficiency. Besides, you can take chickpeas, lentils, spinach, chicken liver, organ meats, and leafy foods to increase the amount of iron in your body.
You need to follow some simple steps to deal with this deficiency. First, eat iron rich foods such as clams, red meats, legumes, dark leafy greens, oysters, thyme, basil, turmeric, cumin, and black pepper. Second, instead of cooking those items, consider steaming. If you like cooking, then always use cast iron cookware. With these simple steps, you can increase your iron intakes and feel more energetic and active.
What are the symptoms of the iron deficiency?
Anemia is the result of iron deficiency. Hence, you should know the right symptoms so that you will be able to manage the situation before it becomes more complicated. Here are some symptoms of iron deficiency. If you experience more than two to three symptoms, then you should consider having iron rich foods to improve your condition.
- Exhaustion and fatigue without any obvious cause.
- A weak immune system that leads to frequent infections.
- Dry, dull, and pale skin.
- Restlessness and irritation.
- Swollen tongue
- Hair loss
- Brittle nails
- Cold hand and feet
- Strange cravings
These are some of the common symptoms of iron deficiency. If you are experiencing these symptoms, you just need to take it seriously to avoid major complications. Consider having iron rich foods. You can also take supplements. But always consult your physician before taking them.