Iron deficiency: what should you do?
Iron deficiency is one of the most common nutritional deficiencies in the world. It is particularly harmful to women and children. If untreated, these problems may jeopardize both mental and physical health. Lack of iron leads to weakness, general fatigue, drowsiness, deterioration of skin, nails and hair.
According to World Health Organization, iron deficiency affects more people than any other health problem. A person should get 10-15mg iron with food every day, otherwise you may develop iron deficiency (anemia). Unfortunately, due to fast pace of life, most people do not have enough time to take care of a balanced diet and get all trace elements that are necessary for the body.
The key signs that you have iron deficiency are fatigue, shortness of breath, heart palpitations, headache, altered taste sensation, pale skin, breaking nails and hair. Most people do not even know that their bodies lack iron, and they do not even notice the body’s signals.
The best way to prevent iron deficiency is a balanced diet. Women are recommended to consume 15 mg of iron per day, while men – 10 mg. It is necessary to consume enough of animal origin products, fruits and vegetables. The main dietary sources of iron are liver and meat (especially red meat – beef and veal). You should also eat dark-green leafy vegetables, spinach, dill, parsley, leguminous vegetables, citrus fruits, nuts and whole grains.