More than 2 billion people worldwide suffer from iron deficiency, according to the World Health Organization (WHO). A deficiency off iron can have serious health consequences. Deficit of iron, for example, can lead to anaemia caused by decreased red blood cell production.
Iron is an essential mineral that plays a crucial role in the human body. It is required for the production of haemoglobin, a protein in red blood cells that carries oxygen from the lungs to the body’s tissues. Iron is also important for the functioning of enzymes involved in various metabolic processes, including the production of energy.
Iron deficiency is a common nutritional deficiency worldwide, especially among women and children. The symptoms of iron deficiency include fatigue, weakness, pale skin, shortness of breath, and an increased risk of infections. Severe iron deficiency can lead to anemia, a condition in which the body does not have enough red blood cells to transport oxygen to the body’s tissues.
Iron is found in a variety of foods, including red meat, poultry, fish, beans, lentils, tofu, fortified cereals, and leafy green vegetables. Animal sources of iron, such as red meat and poultry, are more easily absorbed by the body than plant sources of iron. However, consuming vitamin C-rich foods, such as citrus fruits and tomatoes, can increase the absorption of iron from plant sources.
It is important to consume enough iron in your diet to maintain good health. The recommended daily intake of iron varies depending on age and gender, but most adults need about 8-18 mg of iron per day. Pregnant women may need more.
However, it is also possible to consume too much iron, which can lead to iron toxicity. Symptoms of iron toxicity include nausea, vomiting, diarrhea, and abdominal pain. Iron toxicity can be particularly dangerous for young children, who may accidentally consume iron supplements or vitamins containing iron.
Here are few ways to increase the amount of iron in your diet:
Eat iron-rich foods:
Include foods that are high in iron in your diet such as red meat, poultry, fish, beans, lentils, tofu, fortified cereals, and leafy green vegetables.
Choose the right kind of iron:
Iron from animal sources (heme iron) is more easily absorbed by the body than iron from plant sources (non-heme iron). If you are a vegetarian, you can increase your iron intake by eating more plant-based sources of iron and by consuming vitamin C-rich foods, which help the body absorb non-heme iron.
Cook in cast-iron cookware:
Cooking with cast-iron cookware can increase the amount of iron in your diet. Acidic foods like tomato sauce and lemon juice can help absorb the iron from the cookware.
Avoid consuming calcium-rich foods with iron-rich foods:
Calcium can interfere with the absorption of iron. Avoid consuming calcium-rich foods like dairy products or supplements at the same time as iron-rich foods.
Consider taking an iron supplement:
If you are unable to get enough iron from your diet, your doctor may recommend taking an iron supplement. However, it is important to consult with a healthcare professional before starting any supplements.
Eat vitamin C-rich foods:
Consuming foods high in vitamin C, such as citrus fruits, berries, kiwi, and red bell peppers, can increase the absorption of iron from plant-based sources.
Avoid drinking tea and coffee with meals:
The tannins in tea and coffee can reduce the absorption of iron. It’s best to avoid drinking tea and coffee with meals or at least an hour before or after meals.
By incorporating these tips into your diet, you can increase your iron intake and improve your overall health
In conclusion, iron is a crucial nutrient for maintaining good health. It is important to consume a balanced diet that includes sources of iron to avoid iron deficiency and anemia. However, it is also important to be mindful of the potential risks of consuming too much iron and to seek medical attention if you experience symptoms of iron toxicity.