Iron has many functions in our body. The most basic of these is that it is responsible for the transport of oxygen as a part of hemoglobin in the blood and myoglobin in the muscles. Since iron cannot be produced in the body, it must be adequately taken 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. Clusters at risk for Iron Deficiency;
pregnant women
Women in the breastfeeding period
children
women of reproductive age
Women who experience heavy bleeding during their period
They are individuals with a vegetarian/vegan diet.
According to the data of the World Health Organization, 26.3% of women of reproductive age in Turkey; 40.2% of pregnant women have iron deficiency problems. Iron deficiency can be detected with an easy blood test.
Excess iron from 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 power cannot be produced in the body, the heart gets tired, and the person feels sluggish and tired.
The most important symptoms of iron deficiency are:
Tiredness
Distractibility
Weakness in the immune system
Palpitation
Shortness of breath
pale skin
bleeding gums
Easy breakage of nails
Craving for non-food items: soil, clay, etc.
It is also very valuable to use the correct iron sources as well as to eat 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; another 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 lemon salad or a fruit from the citrus family provides the highest level of benefit from non-heme iron. will provide. 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)
Soy products
Calcium-containing foods (inhibits when high levels such as 300-600 mg)
Spinach (due to its oxalate content)
