Therapist Svetlana Nikitina: iron deficiency can cause anemia and provoke increased fatigue.
Iron is the main component of hemoglobin, which is part of red blood cells. It is responsible for transporting oxygen in the human body. Just a few of its main functions are cell reproduction, contributing to the good functioning of the nervous system and energy production. Speaking about the importance of iron, the therapist Nikitina noted in an interview with MedikForum that the recommended daily dose of iron is 18 mg. Its deficiency is fraught with the development of anemia – a condition in which various dysfunctional symptoms occur, such as fatigue, weakness, hair loss, dizziness, irritability, pale skin, shortness of breath, heart palpitations, brittle nails.
The therapist emphasized that there should be enough iron-rich foods in the diet, which should be eaten in combination with foods containing vitamin C for better absorption.
Grains and legumes. Some cereals and legumes are extremely rich in iron. For example, it is very abundant in quinoa (quinoa), lentils, beans, chickpeas.
Various seeds. Sunflower seeds provide 5.3 mg of iron per 100 grams, and pumpkin seeds – 2 .5 mg of iron for every 28 grams.
Dried fruit. Dried peaches, prunes and raisins are especially rich in iron.
Tofu. A 126-gram serving of tofu contains 3.4 mg of iron.
Dried tomatoes. A cup of sun-dried tomatoes provides the body with 4.9 mg of iron .
Cocoa and dark chocolate. Pure cocoa powder contains 36 mg of iron per 100 grams, while dark chocolate has 17.4 mg per 100 grams.
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Red meat and liver. They are also high in iron: a good serving can easily provide the required 18 mg of iron .
What foods to add to the menu to increase iron levels?
Earlier, the portal MedikForum.ru wrote about why you should not eat apple seeds along with their pulp.
Important! Information provided for reference purposes only. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.