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 in our world.
Iron It is found in the structure of a protein called hemoglobin, which is found in the red blood cells in our blood and carries oxygen. In iron deficiency, since not enough oxygen is transported to the tissues, fatigue, decrease in work performance, and weakening of the immune system are observed. Iron stores are taken from the intestine
It is regulated by the amount of iron taken. 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 reasons for iron deficiency. Additionally, other bleeding (surgeries, cuts, hemorrhoids) may occur. 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 there is little iron in our body, more iron is absorbed from the intestines. The absorption of iron found in red meat is higher than the absorption of iron in vegetables
.
CAUSES OF IRON DEFICIENCY?
* Low intake of red meat in the diet
* Decreased iron absorption from the intestines (stomach surgeries, helicobacter pylori in the stomach presence)
* Excessive menstrual bleeding
* Pregnancy
* Dialysis patients
* Vitamin A deficiency
WHAT ARE THE SYMPTOMS OF ANEMIA DUE TO IRON DEFICIENCY?
* Fatigue, weakness
* Pallor, palpitations
* Hair loss and nail breakage
* Chills
* Dizziness and headache
* Insomnia
* Concentration ten disorder
* Decrease in school success
* Decrease in body resistance
* Inflammation in the tongue
WHAT ARE FOODS RICH IN IRON?
* Red meat
* Liver ,spleen
* Egg
* Dried legumes
* Raisins
* Molasses
* Green leafy vegetables
WHAT AFFECTS IRON ABSORPTION?
Caffeinated drinks, if consumed with a meal, make it difficult to absorb non-HEM iron. For this reason, we can say that drinking tea, especially tea, 1 hour after meals is the best habit. Apart from iron, we pass from the intestines to our body, such as Magnesium, Zinc, Copper and Calcium. Minerals are also passed through. When taken all together
Iron absorption also decreases. 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. This is an organic compound
substances 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 water
a spinach dish with eggs
dried beans and bulgur pilaf cooked by soaking in water
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