Iron has many functions in our body. The most basic of these is that it is responsible for oxygen transport as a part of hemoglobin in the blood and myoglobin in the muscles. Since iron cannot be produced in the body, it must be taken adequately through food. Iron Deficiency Anemia occurs when there is not enough iron in the red blood cells. This is a very common health problem in our country, especially among women. Groups at risk for Iron Deficiency;
Pregnant
Breastfeeding women
Children
Women of reproductive age
Women who experience excessive bleeding during their menstrual period
Individuals with a vegetarian/vegan diet.
According to the World Health Organization data, 26.3% of women of reproductive age in Turkey; 40.2% of pregnant women have iron deficiency problems. Iron deficiency can be detected with a simple blood test.
Excess iron that we get through food is stored in the body. In case of insufficient iron intake, first of all, the stores are depleted, and in the later stages, red blood cell production is suppressed and sufficient oxygen cannot be transported. As a result, sufficient energy cannot be produced in the body, the heart gets tired, and the person feels sluggish and tired.
Main symptoms of iron deficiency:
Fatigue
Distractedness
Immune system weakness
Palpitations
Breathlessness
Pale skin
Bleeding gums
Easy breakage of nails
Lunging for non-nutrients: soil, clay etc.
Using the right sources of iron is as important as eating enough iron. There are 2 types of iron that we get with food. The first is Non-Heme Iron, which we get from plant sources; the other is Heme Iron, which we get from animal sources. Our body can use animal-derived iron more easily. It is in our hands to increase the availability of plant-derived iron in the body.
The information that everyone knows "Vitamin C increases iron absorption" is actually completely related to the absorption of non-heme iron. Therefore, when vegetable sources of iron are consumed (beans, lentils, cereals, cabbage, beets, peaches, pears, raisins, dried apricots, hazelnuts, almonds, etc.) Consuming a citrus fruit will provide the most benefit from non-heme iron. Animal sources of iron are red meat, liver, eggs, fish, etc. are foods.
Foods that reduce iron absorption in general terms:
Coffee (tannin substance)
Tea (tannin substance)
Soya products
Foods containing calcium (inhibits at high levels such as 300-600 mg)
Spinach (due to oxalate content)
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