[ad_1]
Iron is an essential component of hemoglobin, or red blood cells, which allows red blood cells to transport oxygen from the lungs to the rest of the body. It is also part of other proteins in our bodies that support muscle metabolism, healthy connective tissue, neurodevelopment and other components of healthy cell function. Getting enough iron is important to staying active, and there are many ways to meet your needs. In the following lines, we’ll explain the common symptoms of iron deficiency and its health benefits. eating well“.
types of iron
There are two types of dietary iron: heme iron and non-heme iron. The difference between the two is that heme iron is a type of iron that can only be found in meat such as beef, poultry and some seafood. “Heme” Essentially iron is bound to red blood cells or hemoglobin. Non-heme iron is the type of iron found in plant foods and iron-fortified foods. Vitamin C can help boost iron absorption, so be sure to pair iron-rich foods with sources of vitamin C, such as sweet peppers, broccoli, and citrus fruits. Leafy green vegetables and pineapple.
Iron deficiency leads to anemia
Iron deficiency can be mild, which means your iron stores are slightly low but hemoglobin levels are in the normal range. When iron stores are completely depleted and hemoglobin levels drop, you develop iron deficiency anemia, especially if you follow a vegetarian diet.
Iron deficiency symptoms
Some common signs of iron deficiency include::
exhaustion
Feeling cold when others don’t feel it
shortness of breath
Dizziness
Headache
Hair loss
brittle nails
Swelling or sore tongue
If you think you may have iron deficiency or even iron deficiency anemia, contact your doctor to see if a blood test to determine your iron levels is right for you..
daily amount of iron
It is recommended that women get 18 milligrams of iron per day and men aim for 8 milligrams of iron per day.
5 health benefits of iron
1. Increase energy and activity
While a lack of iron can make you feel tired, the opposite is true. Getting enough iron can help boost your energy by making sure your hemoglobin is able to carry plenty of oxygen throughout your body.
2. Pregnancy health
During pregnancy, blood volume and red blood cells increase to meet the needs of the fetus and placenta. For this reason, pregnant women need more iron than others, at about 27 mg per day. It is important that pregnant women get enough iron, not only to help meet their needs during pregnancy but also Because iron is essential for the growth and neurological development of the fetus.
3. Improve muscular endurance
Your muscles need adequate levels of oxygen to contract, which is why muscle weakness is one of the common signs of iron deficiency. In addition to oxygen needs, iron is important for healthy muscle metabolism. Making sure you meet your iron needs can help keep your muscles performing. At its best and improve your stamina.
4. Improve brain health
Iron is an important nutrient for brain health, nerve cell health and cognitive function. When iron levels are low, the ability to focus and mental sharpness also decreases. Getting enough iron supports the health of the nervous system as a whole and is important for keeping your brain healthy.
5. Strengthen the immune system
Iron’s ability to carry oxygen to our cells directly affects how cells recover from damage and fight infection. For this reason, getting enough iron is important for healthy immune function. Research has shown that people with low iron levels are more susceptible to disease, including: Including many foodborne illnesses, studies have also found that those with adequate iron stores can fight off bacterial infections more quickly..
[ad_2]