Are your iron levels low? Seven symptoms of iron deficiency and what to do about it

According to National Health and Nutrition SurveyAbsolute and functional iron deficiency both affects most US adults. It is about 14% and 15%, respectively. There is definitely iron deficiency There is no iron in the body. Functional iron deficiency occurs when the body has enough iron but is unable to use it. Usually, it is young women who are affected by absolute iron deficiency, and people of all ages can experience functional iron deficiency.

You may not understand that I’m exhausted Or weakness can be caused by iron deficiency, but these are common symptoms. Iron comes from a specific food. If you’re not consuming enough of these iron-rich foods, you may be missing an important part of your diet. Depending on your doctor’s advice, some may even wish to take Iron supplements.

Read on to learn how much iron you should get, iron deficiency symptoms, and how to get more iron from food.

What causes iron deficiency anemia?

Iron deficiency anemia can occur for several reasons:

1. You lose more blood than your body can exchange and contain iron
2. Your body is struggling to absorb iron
3. You don’t eat enough iron sources
4. Your body needs more iron than normal

Biological gender, lifestyle, underlying health and age can also lead people to be more iron deficient.

Are you getting enough iron for your diet?

It’s important to know how much iron you should get. The amount varies by man and womanmen need 8 mg of iron per day, and women need 18 mg of iron per day. Women over the age of 51 need only 8 mg of iron daily, while pregnant people need 27 mg per day, while breastfeeding women need 9 mg per day.

Luckily you can get iron from a Wide range of foods. These include:

• Lean meat, chicken, pork
• Beans and peas
• seafood
• Dark green vegetables such as kale and spinach
• Raisins, apricots and other dried fruits
• nuts
• Iron-enriched starch like pasta and cereals

Certain types of people also have a risk of iron deficiency. Menstruation can lead to loss of iron due to blood loss. Infants and children may experience iron deficiency if they do not get enough breast milk or formula. Children and infants may need extra iron during their development. If you donate your blood frequently, you may need extra iron. Vegetarians and vegans may also be prone to iron deficiency anemia if they are not looking for another source of iron other than meat or seafood.

read more: These are the best food sources for all the vitamins you need

Potential symptoms of iron deficiency to be careful about

You may wonder: how can you know if you have iron deficiency? There are some major iron deficiency symptoms that we are keeping an eye on. Some of them look like everyday illnesses like headaches. Or, like the urge to eat clay, side effects can be more unexpected.

Extreme fatigue or weakness

Deal with extremes Fatigue or weakness It is a common way to tell if there is a lack of iron. Without sufficient iron, your body will not produce red blood cells properly, making blood flow less efficient at carrying oxygen. If oxygen is not brought to the place you need to go, you feel very weak, tired.

Chest problem

When linked to the above points, other symptoms include chest pain, fast heartbeat, and shortness of breath. These can also result from the inability to carry oxygen efficiently by the bloodstream.

Headache, dizziness, light head

Even the brain can reduce oxygen when the body runs low in iron. It can cause some cognitive impairments, such as dizziness and lightheads. Iron deficiency anemia is even Associated with headaches and migraines.

Cold hands and feet

If your body isn’t getting enough oxygen, you might end up It feels cold. Iron deficiency can lead to cold hands and feet as it affects how blood flow transmits oxygen around the body.

A craving for non-nutritional objects

If you are dealing with extreme iron deficiency, you may find yourself craving for non-nutrient, indigesible items. This condition is called PICA. PICA people may eat non-food foods such as ice, soil, clay, and paper. Pika is It is related to iron deficiencybut no one knows how the two are related. Iron therapy tends to cure PICA behaviour.

My appetite is bad

At the other end of the spectrum, you may notice that you are not feeling hungry at all. The reason for this is also unknown. Some theories suggest that it may be related to the specific hormone and Blood protein level.

Pale skin

If you are lacking iron, your skin may become pale or rinsed off. A lack of iron can lead to a low number of red blood cells. Causing pale skin.

What are the main causes of iron deficiency?

There are several reasons why you might be iron deficiency. The most direct cause is simply not getting enough iron for your diet. Severe, long, frequent menstruation, injuries, illness, cancer, gastrointestinal bleeding or blood loss due to blood donation may also be the perpetrator. flat Nosebleeds can cause iron deficiency. Pregnant people are at risk of iron deficiency as iron increases due to increased blood volume and fetal increase. Certain gastrointestinal disorders can interfere with your body’s ability to absorb iron from the food you eat.

Rare causes of iron deficiency Includes specific gastric infections, gastrointestinal surgery, and genetic conditions.

How to add more iron to your diet

If you think you don’t have enough iron, we recommend that you schedule a blood test with your doctor to see if you have iron deficiency anemia. If so, you can try adding more iron to your diet:

• Cook the food Cast iron frying pan To increase the amount of iron in food
• Collect recipes featuring iron-rich foods
• During the day, we snack on nuts and seeds
• Eat whole grains
• Pairing specific Vitamin-rich foods (Foods high in vitamin C, vitamin A, and beta-carotene) Helps foods rich in iron You absorb more iron
• Iron-rich cereal or bread choice
• Make iron-rich salads filled with iron plant sources, including spinach, peas, lentils, white mushrooms, and black olives

Due to food budget constraints and busy lifestyles, iron-rich foods can be difficult to fit into your diet. You may want to consider using an oral iron supplement or MultivitaminHowever, be sure to consult your doctor before trying anything new.