There are many vitamins and minerals that we need in order for our body, which is like a machine that works without stopping for a moment, to perform its functions in the healthiest way possible. Among them, the iron mineral has a special place. Because iron deficiency is defined as a kind of anemia, and the oxygen-carrying task it carries out in our red blood cells is interrupted so much that it creates life-threatening problems.
Of course, iron deficiency does not make a person go to the hospital all of a sudden, but the symptoms are quite clear. Depending on the severity of the situation, your doctor may also prescribe medication, but in general, if you follow a healthy diet in case of iron deficiency, you can return to your normal health in a short time. Let’s examine in all details the questions such as what is good for iron deficiency, why it is, how to understand it.
For those who don’t know, let’s briefly explain; What is iron deficiency?
In its most basic definition, iron deficiency is the condition that our body does not have enough iron, one of the minerals necessary for the healthy functioning of our body. Iron deficiency can also be defined as a type of anemia. It is considered the most common type of anemia, as it occurs in 20 percent of men, 35 percent of women, and 50 percent of pregnant women.
What should be the ideal iron value?
The ferritin value in the complete blood count test shows the level of iron storage in our body. The ideal ferritin value is 20 – 500 ml / ng in men and 20 – 200 ml / ng in women.
So what causes iron deficiency?
- Pregnancy
- Breast-feeding
- growth age
- Puberty
- Not enought feeding
- vegetarian diet
- severe menstrual bleeding
- Excessive blood loss
- Abnormal iron excretion with urine and sweat
- insufficient stomach acid
- Ulcer
- Removal of the stomach or small intestine
- Iron is not absorbed by the intestine due to diseases such as celiac
- Hereditary iron deficiency
- Absorption inhibitors
- Consumption of too much tea, coffee, cola and similar caffeine-containing beverages
These are some of the conditions, diseases and disorders that cause iron deficiency in people in general. Sometimes iron deficiency can become chronic, but is generally a temporary condition. Conditions such as consuming too much caffeine or heavy menstrual bleeding are among the most common causes of iron deficiency.
What does iron do in the body and its deficiency is a problem?
Iron mineral is found in red blood cells, also called red blood cells, in our body. Iron in hemoglobin is an important part of the oxygen transport task of red blood cells. In case of iron deficiency, red blood cell production decreases and therefore oxygen transported to the cells decreases. If this process is not treated, anemia called anemia can be achieved. So iron is very important for our body.
Here are some of the iron deficiency symptoms that you can easily notice:
- Weak and easily falling hair
- brittle nails
- Formation of cracks in the mouth
- burning sensation in tongue
- sensitive oral mucosa
- Weakness
- feeling tired all the time
- inability to concentrate
- state of indifference
- be out of breath easily
- dizziness
- blackout
- constant headache
- susceptibility to depression
- Insomnia or sleeping too much
- constant chills
- pale skin
- tongue swelling
- ringing in the ear
- Tingling and numbness in hands and feet
These are some of the most common symptoms in people with iron deficiency in general. Of course, these symptoms may not occur at the same time in everyone, but if you experience one or more of these symptoms chronically, you should go to a specialist doctor and be examined as soon as possible.
If left untreated, iron deficiency can cause many different diseases:
- fast heartbeat
- Heart failure
- heart enlargement
- Low birth weight in pregnant women
- Premature birth in pregnant
- Mental development problems in newborns
- immune system weakening
- Mental retardation in infants and children
- restless legs syndrome
These are some of the diseases that are expected to be seen in people who experience iron deficiency for a long time and intensely. Of course, not every iron deficiency causes these diseases, but it is still possible to minimize the risk if you are examined by a specialist doctor as soon as you suspect it.
How much iron is needed per day for a healthy body?
It may vary according to the age, weight, diseases, exercise level, menstruation, pregnancy and many other conditions of the person, but the average iron ratio for a healthy body according to age and gender is as follows;
- For newborns up to 6 months 0.27 mg per day
- No more than 11 mg per day for children
- 8.7 mg per day for men aged 19 to 50
- 14.8 mg per day for women aged 19 to 49
- 8.7 mg per day for women over 50
Some of the foods that those with iron deficiency should avoid:
- Bran
- Whole grains
- Oilseeds such as soy and peanuts
- Coffee
- Black tea
- Soy
- soy milk
- Calcium salts in mineral waters
In general, these are the foods that people with iron deficiency should avoid. Avoiding these foods and drinks is because they prevent iron absorption. Even if you cannot quit completely, it is extremely important that you at least reduce the amount of intake.
What is good for iron deficiency? Here are some of the foods you can eat for healing purposes:
- Red meat
- Fish
- Chicken
- shellfish
- green vegetables
- Egg
- Chickpeas
- Kidney bean
- Haricot bean
- Kidney bean
- dried fruits
- Wheat
- Barley
- Oat
- Rice
- Rye
- Sweetcorn
- Pumpkin seeds
- Quinoa
- Grape molasses
Here are some of the foods you should definitely consume if you have an iron deficiency. Of course, don’t go and eat handfuls of these foods because I have low iron. The important thing is to spread the foods containing iron to your meals during the day and to consume them regularly. If you take too much iron at once, it will be more harmful.
Is it necessary to use iron deficiency medication?
You can never decide for yourself in this kind of situation. If you have symptoms of iron deficiency, go to a specialist doctor, give blood and wait for his interpretation. If you have a very intense iron deficiency, your doctor may recommend medication to quickly supplement it, but if it is not a very intense situation, he will advise you on a diet.
We answered questions such as what is good for iron deficiency, which is one of the most necessary minerals for the healthy functioning of our body, what causes it, what are the symptoms. What we describe is for informational purposes only. Do not forget that you should get the most accurate and specific information about iron deficiency from a specialist physician, as in all health issues.
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