IRON DEFICIENCY

Iron is a very important mineral found in the structure of hundreds of proteins and enzymes in our body. We need to get enough iron for blood production. Iron deficiency is one of the most important nutritional programs seen in our world.

Iron is in the red blood cells in our blood. It is found in the structure of a protein called hemoglobin, which carries oxygen. In iron deficiency, fatigue, decrease in work performance, and weakening of the immune system are observed because not enough oxygen is carried to the tissues. Iron stores are regulated by the iron taken from the intestine. If iron intake is insufficient or iron deficiency occurs due to excessive blood loss. Anemia occurs. Excessive menstrual bleeding in women is one of the most important causes of iron deficiency. In addition, due to other bleeding (surgeries, cuts, hemorrhoids), the body tries to meet its iron needs from stores. When these stores, which we call ferritin, begin to decrease, anemia begins to occur.

    Iron stores in the body affect the rate of iron absorption from the intestines. If iron is low in our body, more iron is absorbed from the intestines. The absorption of iron in red meat is higher than the absorption of iron in vegetables.

CAUSES OF IRON DEFICIENCY?

• Low intake of red meat in the diet

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• Decreased iron absorption from the intestines (stomach surgeries, presence of helicobacter pylori in the stomach)

• Excessive menstrual bleeding

• Pregnancy

• Dialysis patients

• Vitamin A deficiency

WHAT ARE THE SYMPTOMS OF ANEMIA DUE TO IRON DEFICIENCY?

• Fatigue, weakness

• Paleness ,palpitations

• Hair loss and nail breakage

• Coldness

• Dizziness and headache

• Insomnia

• Concentration impairment

• Decrease in school success

• Decrease in body resistance

• Inflammation in the tongue



 

WHAT ARE FOODS RICH IN IRON?

• Rural red meat

• Liver, spleen

• Eggs

• Dried legumes

• Raisins

• Molasses

• Green leafy vegetables

WHAT AFFECTS IRON ABSORPTION?

Caffeinated drinks, if consumed with meals, make it difficult to absorb non-HEME iron. For this reason, especially tea. We can say that drinking it after 1 hour is the best habit. Apart from iron, minerals such as Magnesium, Zinc, Copper and Calcium pass from the intestines to our body. Iron absorption also decreases when all of them are taken together. It is not right to consume foods rich in Calcium along with red meat.

Legumes, whole grains and seeds such as peanuts contain phytic acid. These substances, which are organic compounds, also bind iron to themselves and throw it out. Soaking legumes in water reduces the phytic acid rate by 80-90%

For example

a salad prepared with meatballs and green leafy vegetables

omelet and orange juice

a spinach dish with eggs

Dry cooked by soaking in water beans and bulgur pilaf

 

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