Iron deficiency can have a significant impact on overall health and cognitive development. Some dietary advice. But always remember to rely on doctors
Iron deficiency is a widespread health problem that affects millions of people around the world. Although it may seem like a less serious problem than other medical conditions, such as heart disease or diabetes, Iron deficiency can have a significant impact on an individual’s health and well-being. We know well that it can be mitigated with a diet rich in meat and legumes. But not only. Other foods and other substances are needed to be able to assimilate everything.
According to the World Health Organization (WHO), iron deficiency is one of the most prevalent micronutrient deficiencies globally. It is estimated that approximately 1.5 billion people worldwide suffer from iron deficiencywith women of childbearing age and children under five being particularly at risk.
The causes of iron deficiency can vary, but often include a diet low in iron-rich foods, such as red meat, beans, and leafy green vegetables, as well as blood loss and intestinal absorption problems. Symptoms of iron deficiency may include chronic fatigue, weakness, pale skin, headaches, dizziness and difficulty concentrating. In more severe cases, iron deficiency can lead to conditions such as iron-deprived anemia.
Iron deficiency can have a significant impact on overall health and cognitive development. In children, it can negatively affect cognitive development and physical growth, while in women of childbearing age it can increase the risk of complications during pregnancy and childbirth. Additionally, iron deficiency can reduce the effectiveness of the immune system, making people more susceptible to infections.
Iron deficiency: not just meat and legumes
Red meats, such as beef, lamb and pork, are among the richest sources of heme iron, a form of iron that is easily absorbed by the body. In particular, liver meat is one of the best sources of iron available, also containing high amounts of other essential nutrients such as vitamin A. Supplementing your diet with moderate amounts of red meat and organ meat can help meet your iron needs. body iron.
Legumes, such as beans, chickpeas and lentils, are an excellent source of non-heme iron, the form of iron found mainly in vegetables. Although non-heme iron is generally less easily absorbed than heme iron, combining foods rich in non-heme iron with sources of vitamin C can significantly increase iron absorption. Therefore, adding legumes to your diet can be an effective way to prevent iron deficiency.
Vitamin C, also known as ascorbic acid, it is a water-soluble vitamin that performs a number of vital functions in the human body. Between these, one of the most important roles is its contribution to the absorption of non-heme iron, which is the form of iron found in vegetables and dietary supplements. Vitamin C helps transform non-heme iron into a form that is more easily absorbed by the body, thus increasing the effectiveness of iron absorption.
Fortunately, vitamin C is abundant in many common foods. Fruits such as citrus fruits (oranges, lemons, mandarins), kiwis, strawberries and pineapple are particularly rich in vitamin C. Furthermore, vegetables such as peppers, broccoli, cabbage and spinach are excellent sources of this precious nutrient. Supplementing your diet with these foods can provide adequate amounts of vitamin C to support overall health and aid in iron absorption.
Taking vitamin C along with sources of iron may be especially beneficial for preventing and treating iron deficiency. For example, consuming a glass of orange juice with meals or adding kiwi slices to breakfast can increase the absorption of iron from whole grains or other foods rich in this mineral.
