The name of the cells that carry oxygen in the blood is "red blood cells". These cells are produced regularly in the body in the bone marrow. The iron we take with food is important for the construction of red blood cells and carrying oxygen. Excess iron from food is stored in the body. However, if sufficient iron is not taken, this depot is depleted and red blood cell production begins to fail.
Since iron helps carry oxygen by entering the structure of hemoglobin in red blood cells, not enough oxygen can be carried in iron deficiency. In this case, the need for oxygen for energy production is disrupted, the heart gets tired, the person feels weak, drowsiness and fatigue become noticeable.
Iron deficiency is a common disease in Turkey. . Iron is an important mineral for our body. Since it is not produced in the body, it must be taken in sufficient amounts through food. Especially in certain periods and in risky groups, intake should be monitored. Pregnant women, breastfeeding women, children, and young girls who are growing up and have excessive menstrual bleeding are in the risk group. It is important for the body and brain development of developing children.
Anemia due to deficiency can be determined with a simple blood test. In our country, many women of reproductive age can suffer from anemia due to the deficiency of this mineral.
If the Iron Store in the Body is Depleted
There is a risk of being faced with iron deficiency. Apart from this group, some conditions due to excessive blood loss may also cause anemia; such as enamel bleeding, peptic ulcer, bowel cancer, uterine cancer, long-term aspirin use.
Symptoms of Iron Deficiency can be listed as follows:
• Fatigue and lack of energy
• Concentration disorder
• Irritability
• Weakness in the immune system
• Palpitations and Shortness of Breath
• Pale skin, broken gums and nails
• Cravings for things other than food. For example: soil, ice-like
• Irritated tongue
Drug Treatment Should Be Supported with Nutrition
Heck The drug treatment recommended by im should be applied very regularly and this treatment should be supported with foods rich in iron.
Iron mineral is mostly found in dried fruits such as dried apricots and raisins, red meat and Liver, molasses, cereals, eggs, cabbage, beans, beets, potatoes, hazelnuts, almonds, peaches, pears, dates, pumpkins and fish are abundant. . Consuming such foods will meet the body's iron needs. For some reasons, a person may experience iron deficiency. The most important of these is not eating red meat and following a vegetarian diet. Excessive blood loss, dialysis disease, and vitamin A deficiency also lead to iron deficiency.
In addition, calcium prevents iron absorption, so milk and dairy products should not be taken with iron supplements. Vitamin C increases iron absorption and also plays an important role in hemoglobin production. Therefore, when eating iron-rich foods, it is necessary to make sure that they contain vitamin C. Kiwi, orange, tangerine, salad with lots of lemon can be easy choices…
Daily Requirement
• 10 mg for men
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• 18 mg for women
• 27 mg during pregnancy
• Breastfeeding period 18 mg
• Adolescence period 15 mg
• Child 10 mg
Iron Content of Some Foods and Suggestions for Vitamin C-Rich Foods That Increase Absorption
*4 meatballs (low-fat beef – 120 gr) = 3.6 Contains mg of iron - A salad with plenty of lemon increases iron absorption. .
*1 large egg yolk = 0.7mg of iron – by choosing cold vegetables (tomatoes, cucumbers, peppers, parsley) for breakfast, you can provide more iron to our body.
*1 portion of legume meal (60 g) = contains 4.2 mg iron. - A meal can be made with broccoli, which is rich in vitamin C.
*Hazelnuts/almonds/walnuts (approximately 10 g) = 0.3 mg- fat � By choosing 1 medium-sized kiwi or 8 strawberries along with the seeds, we will ensure the bioavailability of iron and have a nice snack.
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